If you really want to quit smoking forever, we will guide you step by step through all the stages of the journey to quit smoking.You will learn how to prepare, how to quit, and how to avoid relapses.You will also learn how to quit smoking more easily.
You're probably at the stage where part of you wants to break the habit, but part of you doesn't.You may be worried about failing.Put these thoughts aside.Thinking about why you want to eliminate a bad habit will give you the motivation to succeed.
It doesn't matter how much or how long you smoked.If you stop now, your body will begin to recover and serve you even if you have neglected its health for many years.
Nicotine addiction
The average smoker receives approximately 200 servings of nicotine per day and more than 70,000 per year.Ten puffs per cigarette multiplied by 20 cigarettes per day equals approximately 200 servings of nicotine per day.This is partly why smoking is so addictive.Your brain is constantly waiting for the next dose of nicotine.Studies have shown that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- Irritability
- Anxiety
- Difficulty concentrating
- Heachache
- Throat
- Craving for cigarettes
What happens when you stop using nicotine?Smoking increases the number of nicotine receptors in the brain.When you stop smoking, these receptors continue to expect nicotine.When they don't understand it, they start to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after quitting smoking.Nicotine withdrawal symptoms usually peak 2-3 days after quitting smoking and disappear within 1-3 months.It takes at least 3 months for your brain chemistry to return to normal after quitting smoking.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take this long adjustment period into account.This is why some doctors recommend gradually reducing nicotine doses using nicotine replacement therapy.However, most people start to feel better after 1 week, and symptoms usually disappear within 3 months.
How to quit smoking on your own: a step-by-step plan
The step-by-step plan includes the following steps:
- Make the decision to quit smoking
- Identify situations that increase the risk of smoking
- Prepare everything you need
- Select a date to quit smoking
- Tell everyone you know about your decision.
- Remove anything that reminds you of smoking
- Be prepared to endure the first two weeks
- Develop a strategy to maintain resistance
1. Decide to quit smoking
Determine the reasons why you quit a bad habit.Quitting smoking is difficult.But you can win if you keep your goals in mind.If you have already tried to quit smoking and failed, don't let this shake your confidence.The more you try, the more likely you are to succeed.Maybe you weren't prepared last time.Maybe you haven't taken the right steps.
2. Identify situations that increase the risk of smoking
Smoking is not just a physical addiction to nicotine.It is also a psychological addiction.Why do you smoke?Is this a way to take a break from your busy work schedule?Is this a time when you can be alone with your thoughts?Most people smoke for the same reasons as alcoholics.It's a chance to escape, relax or pamper yourself.
You should anticipate situations where the risk of smoking is particularly high.This will help you deal with temptation.Here are some common situations that encourage you to smoke:
- Drink coffee
- End of breakfast
- Driving a car
- Using the phone
- Stressful situations
- Alcohol consumption
- Social events
Here are some strategies for dealing with temptation:
If you smoke during your morning cup of coffee, drink your coffee at work, where you will probably find it more difficult to smoke.
If you smoke while driving, change your route.This will require you to pay attention so you don't go on autopilot.
If you are used to smoking after meals, after dinner, go for a walk, brush your teeth, do something.
Smoke while talking on the phone, instead of holding a ball with your free hand.Try to always be busy with something.Often they simply smoke idly.
What to do if you can't resist?The best thing to do is to avoid all-or-nothing thinking.Don't give up.You may not have been able to stomach it, but all is not lost.
The more you try to quit smoking, the more successful you are likely to be.
3. Prepare everything you need to quit smoking
Every smoker knows that smoking is oral addictive.When you quit, your brain will still crave the feeling of a cigarette in your mouth.As part of your smoking cessation plan, stock up on oral substitutes such as chewing gum, raw vegetables, carrot sticks, hard candies, straws and the like.
If you're thinking about using nicotine or smoking cessation medications, talk to your doctor.Find out how to use them, potential side effects, and what to watch out for.
4. Choose a date to quit smoking
A quit appointment is a commitment to yourself.This is important because it prepares you subconsciously.Select a date in the next month.It doesn't have to be a special day.Avoid a day when you are busy, busy, or have an event.Write down the date you chose somewhere and check the entry every day.Let your determination grow as the date approaches.
If you plan to use medications, your doctor may tell you to start using them immediately.Ask your doctor when you should start taking the pills.
5. Tell everyone you know about your decision.
Quitting smoking will be easier if you have support.Choose people who you think will be helpful to you.Tell them your plan and how they can help you.
- Friends will help you take your mind off things.
- They can listen to you.
- With the support of your friends, your struggle will become easier.
- But explain that you need conversations on light topics.Nothing serious that adds stress to you.
6. Remove all reminders about smoking
Smoking, like any addiction, is associated with people, places and things.Smoking attributes: cigarettes, matches, lighters and ashtrays.Get rid of them.Don't save anything "just in case."
Freshens the air at home, at work and in the car.The smell of cigarettes is definitely a trigger, especially at the beginning.
7. Be prepared to endure the first two weeks.
The first two weeks are critical to your success.If you can succeed the first time, your chances of quitting smoking increase significantly.Try to stay distracted, keep busy and take care of yourself.Have fun and avoid stress.
Take your time
Spend time with friends more often.Go for a walk, ride a bike, go to the gym or to the cinema.Pamper yourself.
- Keep your hands busy.Roll a pen or something else between your fingers.
- Drink more water.
- Meet people who can help you.Everyone understands how difficult it is for you.Don't try to quit smoking on your own.
- If you are left alone with your temptations, give them the opportunity to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Don't hang out with smokers.No matter how friendly and supportive your smoking friends are, they increase your risk of relapse.
- Practice saying, “No, thanks, I don't smoke anymore.”
- If you feel unsafe from smoking, walk away immediately.
- A change of scenery can help.
Talk to yourself
Most temptations only last 10-20 minutes.Take a break and the craving will pass.Tell yourself:
- "I refuse to believe that smoking is stronger than me."
- "I will never smoke again."
- "I have decided not to smoke."
- "Here and now."
8. Develop a strategy to maintain resistance.
Don't think about quitting smoking forever.This could be discouraging.Start now and the days will start to accumulate one after another.
Self-care
Be kind to yourself.This is probably the most important and underrated part of quitting smoking.You believe you deserve rewards only after abstaining from smoking for a long time.But this is an old thought.
Don't try to diet and quit a bad habit.You already have too many unpleasant sensations.Try eating more fruits and vegetables instead.
Celebrate your successes
People who quit smoking tend to pay more attention to their failures.But don't underestimate how far you've come.Indulge yourself.
Use the money you save on cigarettes to treat yourself once a week.Or save money for something bigger, like travel.Organize a party for you and your friends.
What to do when you are stressed
Get plenty of rest and eat healthy foods.Lack of sleep and excessive sugar consumption can set you off.
Give something to eat in your mouth, such as chewing gum, raw vegetables or carrot sticks.
Stress is a common reason for smoking.Relax by taking a few slow, deep breaths.Inhale through your nose and exhale through your mouth.Repeat the operation 5 times and you will feel relief.
Support yourself
- When you really want to smoke, think about how persistent you have been so far.
- Remember the reasons why you stopped smoking.
- Don't let your addiction win.
- Consider the benefits to your health, your finances and your family.
- Remind yourself that one cigarette leads to another.
- Start thinking of yourself as a non-smoker.This is the ultimate goal.Stop thinking about the fact that you have to abstain from smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the chance of successfully quitting smoking by 50-70%.However, it does not replace smoking cessation strategies.It relieves physical dependence on nicotine, but does not address behavioral or psychological addiction.So you still need some kind of smoking cessation program and strategy.
IMPORTANT:The following is general medical information that does not take into account the individual characteristics of a particular person.Some people may not be able to use nicotine replacement therapy due to allergies or other conditions.You should always consult your doctor regarding your health.
What types of nicotine replacement therapy are there?
There are three categories of nicotine replacement therapy: Nicotine, which is absorbed through the skin, mouth, and airways.Here are some important points to help you make your decision.
Nicotine patch.
It is convenient because it provides long-term relief from nicotine withdrawal by requiring your attention only once a day.The nicotine patch is the most studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50 to 70%.
Nicotine lozenges and nicotine chewing gum.
They provide short-term relief from nicotine withdrawal symptoms.And they help keep your mouth busy in a way that a nicotine patch can't.
The most effective combination for quitting smoking is a nicotine patch for long-term relief and nicotine lozenges for emergency use.
The nicotine contained in lozenges or chewing gum is absorbed through the lining of the mouth and not through the stomach.Food and drinks can affect the absorption of nicotine.Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges.And you shouldn't eat or drink while using them.
Most people find it easier to use nicotine lozenges than nicotine gum.Gum sticks to tooth enamel.
How to use nicotine lozenges?Suck on the lollipop until it is completely dissolved, 20 to 30 minutes.Do not bite the candy or swallow it.
How to use nicotine gum?Chew the gum slowly until you feel a taste or tingle in your mouth.Then take a break until the taste disappears.Then chew it again to bring back the tingling sensation and take a break again.
Nicotine inhalers and nicotine nasal spray.
They are the fastest acting nicotine replacement products.However, they have a higher risk of addiction.They imitate cigarette smoke, which makes them attractive.
Both nicotine inhalers and nasal sprays are available by prescription.
How long can you use nicotine replacement therapy?
For the period of time indicated on the label.For example, 8, 10 or 12 weeks.You should use the patch for a total of 3-5 months if you have your doctor's approval.
Most people return to smoking if they reduce the full dose from 21 mg to 14 mg too quickly.
Can replacement therapy lead to overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some symptoms of nicotine overdose or poisoning:
- Excitement, restlessness, tremors
- Heachache
- Rapid or irregular heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, paleness
If you experience any of these symptoms, call your doctor.More serious symptoms of nicotine overdose or nicotine poisoning include:
- Vision or hearing impairment
- Dizziness or weakness
- Rapid breathing
- Disorientation in space
- Convulsions
If you experience these symptoms, you should call emergency services.
How safe is nicotine replacement therapy?
Nicotine replacement therapy is considered safe for smokers with cardiovascular disease.It does not increase the risk of heart attacks and strokes.There is not enough data to be absolutely sure that nicotine replacement therapy is safe for pregnant women.However, many doctors believe that HRT is much safer than smoking.
Stop smoking.
There are prescription medications that can help you quit smoking.Some of them can be used in combination with nicotine replacement therapy.Most should be started before quitting and require a prescription.
IMPORTANT:This is general medical information and is not tailored to a specific individual.You should always consult your doctor regarding your health matters.
Reasons to quit smoking
Here are some things you probably don't know about the dangers of smoking.This bad habit causes more deaths every year than all of the following combined:
- Alcoholism
- Drug addiction
- Road accident
- AIDS
If you are being treated for drug addiction or alcoholism, there is no point in dying of smoking later.
Smoking kills 6 million people worldwide every year.Smokers are more likely to die from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes. Smokers are 30 to 40 percent more likely to develop diabetes.These are just some of the diseases caused by smoking.There is no organ or system in your body that is not damaged by this addiction.
Here are some reasons why you should quit smoking:
- Are you worried about your health?
- Are you worried about your addiction?
- Do you know anyone who has had health problems due to smoking?
- You are trying to be a positive role model for your family.
- You want to save money
- Smoking costs between $2,500 and $5,000 a year.This is the price of a nice holiday.
Facts about secondhand smoke.
Secondhand smoking causes the same types of deaths as regular smoking.There is no safe level.Nonsmokers exposed to secondhand smoke are at increased risk of:
- 25-30% more likely to develop heart disease and stroke
- 20-30% more likely to get lung cancer
Children and passive smoking
Secondhand smoking has been shown to harm children's health and increase the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infections
- Sudden infant death syndrome
Isn't all of the above enough to quit smoking once and for all?