When it comes to quitting smoking, I have to talk about the character "Lao Zhao" in our community
I remember that last year he was still an old smoker, smoking at least one pack of cigarettes a day, which has been going on for decades, and it is useless to persuade his wife and children, he just doesn't listen to persuasion.
However, during a physical examination, he learned that his lung function had been severely affected, so he decided to change his ways, and I examined him at that time.
Now that he has successfully quit smoking for more than a year, he always sighs with emotion whenever he mentions it: "Quitting smoking is not a one-day effort, but a long-term battle." ”
Statistics show that only about 3% to 5% of smokers are able to achieve ultimate success on the road to quitting;
In other words, out of 10,000 people who want to quit smoking, only 300 to 500 actually stay away from tobacco.
This success rate is indeed worrying and reflects the difficulty of quitting smoking.
Lao Zhao is one of the few "cattle people" I have ever seen, and I really admire him.
Lao Zhao's experience is not unique, and many smokers are experiencing similar struggles and challenges.
So how should the process of quitting smoking work?
How can we really say, "I quit smoking"? Let's talk about it today.
One, quitting smoking is not an easy thing to do, and it needs to go through five different stages
Each stage has unique psychological and physical changes, and only by successfully overcoming these difficulties can you truly embark on the path to successful smoking cessation.
Stage 1: Decide to quit smoking
This is the first and most important step in the journey to quit smoking.
At this stage, you need to be determined, have a plan, and be well prepared.
Many people will hesitate at this stage, repeatedly debating whether to really give up the cigarettes in their hands.
There will also be a range of withdrawal reactions, such as mood swings such as anxiety, irritability, and symptoms such as changes in appetite, which is normal.
Withdrawal usually peaks in the first two weeks after smoking cessation and gradually wanes thereafter.
Remember to move forward without hesitation once you have decided, and don't give yourself a chance to turn back.
Lao Zhao told me that he made up his mind very firmly at the beginning, and he knew that it would be too late if he didn't act.
Phase II: Alternative Therapies
When you first quit smoking, you'll face a strong nicotine craving.
At this time, you can choose small snacks such as chewing gum and candy to divert your attention;
Or use nicotine substitutes such as patches, sprays and other auxiliary means to gradually reduce the dependence on nicotine.
I later asked Lao Zhao, and he chose nicotine patches as a transition to help him get through the most difficult period smoothly.
Stage 3: Resist temptation
Once you've managed to resist the urge to smoke a few times, congratulations on your progress to Stage 3.
At this point, your willpower is exercised, but your surroundings and social situations may still tempt you to relapse.
Be vigilant, learn to refuse cigarette rolls handed by others, and stick to your principles.
Lao Zhao said that he had encountered the temptation of friends at parties many times, but he always stuck to the bottom line and resolutely did not touch the deadly cigarette.
Stage 4: Consolidation of Results
Over time, you'll notice that the desire to smoke wanes, but that doesn't mean it's okay to let up.
At this time, the most important thing is to stabilize the results of quitting smoking and avoid falling short due to impulse.
You can enrich your life by exercising and taking up new hobbies to make quitting smoking more meaningful.
Lao Zhao later joined a running club to strengthen his willpower and self-discipline through exercise.
Stage 5: Habit formation
When you stop worrying about quitting smoking, but naturally move away from it, you're already in the final stage.
At this time, you will be able to cope with the pressures and temptations because you have fully adapted to a smoke-free lifestyle.
I often see Lao Zhao walking in the community now, and he is now accustomed to the feeling of fresh air, and even he said that he feels that the smoky days before are unimaginable.
Second, in this process, we need to understand and grasp some key information
It is only after five years of complete non-smoking that a quit smoking can really be considered a quit successful.
This is because nicotine is a substance that remains in the body for a while;
It is only after a long enough period of clearance that our body can return to its unaffected state.
Hence the "one-time quitting" approach, i.e., abruptly stopping smoking without the help of any aid;
While it sounds a bit tough, it can actually be the most effective way for those with low self-control.
The core idea of this approach is to cut off the source of nicotine and force the body and brain to gradually adapt to a smoke-free state, thereby gradually reducing the craving for nicotine.
Although this modality can be painful, it helps to develop stronger willpower and self-control.
For those who are physically poor or worried that the quitting process is too difficult, you can choose a phased approach to quitting smoking.
This means gradually reducing the number of cigarettes you smoke each day until you eventually give up completely.
However, it is important to note that the specific plan for tapering should not be made by the smoker himself, as they may overestimate their self-control.
Instead, it's best for a family friend to oversee the process and make sure the plan is executed.
Not only will this provide additional support and encouragement, but it will also avoid failure due to overconfidence.
Either way, the key is consistency and patience, remembering that quitting smoking is a long process and that every step of progress is worth celebrating.