If you really want to quit smoking forever, we will walk you through the steps to stop smoking. You will learn how to prepare, how to stop and how to prevent relapse. You will also learn how to make smoking easier.
You are probably at the stage where part of you wants to get rid of this habit and the other part does not. You may be worried about failing. Put those thoughts aside. Think about why you want to break the habit and it will motivate you to succeed.
It doesn't matter how much or how long you smoked. If you stop now, your body will begin to heal and serve you, even if you have neglected your health for many years.
Nicotine addiction
The average smoker gets about 200 servings of nicotine per day and more than 70, 000 per year. Ten puffs per cigarette, multiplied by 20 cigarettes a day, provide about 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. Research has shown that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- Irritable
- Concern
- Difficult concentration
- Headaches
- Gluttony
- Craving for cigarette
What happens when you stop nicotine? Smoking increases the number of nicotinic receptors in your brain. When you stop smoking, these receptors continue to expect nicotine. When they don't understand, they start to adjust.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after quitting. Nicotine withdrawal symptoms usually increase 2–3 days after smoking cessation and disappear within 1–3 months. It takes at least 3 months for your brain chemistry to return to normal after you stop smoking. The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take into account this long period of adaptation. That is why some doctors recommend that you gradually reduce your nicotine doses with 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
A step-by-step plan includes the following steps:
- Make the decision to quit smoking
- Identify situations that increase the risk of smoking
- Get everything you need
- Select a date to stop smoking
- Tell everyone you know about your decision
- Remove everything that resembles smoking
- Prepare to endure the first two weeks
- Develop an aging strategy
1. Make the decision to quit smoking
Identify your reasons for quitting a bad habit. Quitting smoking is difficult. But you can win if you keep your goals in mind. If you've tried to quit smoking before and haven't been able to, don't let that shake your confidence. The more you try, the more chances you have of success. Maybe you weren't ready last time. You may not have 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. Because you smoke? Is it a way to escape 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. This is a chance to escape, relax or take care of yourself.
You should anticipate situations where the risk of smoking is particularly high. This will help you to deal with temptation. Some common smoking situations are:
- Drinking coffee
- End of breakfast
- Driving
- Using the phone
- Stressful situations
- Drinking alcohol
- Social Events
Here are some strategies for dealing with temptations:
If you smoke during breakfast, have a coffee at work, where it will probably be harder for you to smoke.
If you smoke while driving, change your route. This will require you to be careful not to be on autopilot.
If you are used to smoking after meals, after dinner, take a walk, brush your teeth, do something.
Smoke while on the phone - instead, squeeze the ball with your free hand. Try to be busy all the time. People tend to smoke when they are idle.
What if you can't resist? It is best to avoid thoughts of everything or nothing. Do not give up. You may not be able to bear it, but all is not lost.
The more you try to quit, the greater your chances of success.
3. Get everything you need to stop smoking
Every smoker knows that smoking creates oral addiction. When you stop, your brain will still want 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, caramel, straws and the like.
If you plan to use nicotine or stop smoking, talk to your doctor. Learn how to use them, potential side effects and what to watch for.
4. Select an end date
A termination date is a commitment to yourself. This is important because it prepares you subconsciously. Choose a date next month. It doesn't have to be a special day. Avoid a day when you are busy, busy or on the go. Write down the selected date somewhere and see the entry every day. Let your determination grow as the date approaches.
If you are going to use medications, your doctor may advise you to start taking them immediately. Ask your doctor when you should start taking your pills.
5. Tell everyone you know about your decision
It will be easier to stop smoking if you have support. Choose people that you think will be useful to you. Tell them your plan and how they can help.
- Friends can help you get distracted.
- They can hear you.
- With the support of friends, your fight will be easier.
- But explain that you want easy conversations. Nothing important to stress your mind.
6. Delete all smoking reminders
Smoking, like any addiction, involves people, places and things. Smoking attributes: cigarettes, matches, lighters and ashtrays. Get rid of them. Do not save anything "just in case".
Renew air at home, at work and in the car. The smell of cigarettes is definitely a trigger, especially at the beginning.
7. Prepare to endure the first two weeks
The first two weeks are critical to your success. If you succeed the first time, your chances of quitting are greatly increased. Try to be distracted, always busy and take care of yourself. Have fun and avoid stress.
Take your time
Spend more time with your friends more often. Take a walk, ride a bike, go to the gym or the cinema. Treat yourself.
- Keep your hands busy. Rotate a pen or something on your fingers.
- Drink a lot of water.
- Meet people who can help you. Everyone understands how difficult this is for you. Don't try to stop smoking alone.
- When you are alone with your temptations, you allow them to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Do not interact with smokers. No matter how friendly and supportive your smoking friends are, they increase the risk of bursting.
- Practice saying, “No thanks, I don't smoke anymore. ”
- If you feel the risk of smoking, quit immediately.
- A change of scenery can help.
Talk to yourself
Most temptations last only 10-20 minutes. Get distracted and the desires will pass. Tell yourself:
- “I refuse to believe that smoking is stronger than me. ”
- "I'll never smoke again. "
- “I decided not to smoke. ”
- Here and now.
8. Develop a strategy to preserve the exposure
Don't think about quitting smoking forever. This can discourage you. Start now and the days will start to get longer.
Personal care
Be kind to yourself. This is probably the most important and underestimated condition to stop smoking. You only believe you deserve to be rewarded after a long withdrawal from smoking. But that is an old thought.
Don't try to diet by giving up a bad habit. You already have many unpleasant sensations. Try eating more fruits and vegetables instead.
Celebrate your achievements
People who quit smoking tend to pay more attention to their flaws. But don't underestimate how far you've come. Take care of yourself.
With the money you save on cigarettes, give yourself a treat once a week. Or save money for something bigger, like a trip. Throw a party for yourself and your friends.
Stress relief
Get plenty of rest and eat healthy foods. Lack of sleep and excessive consumption of sugar can provoke you.
Occupy your mouth with something like chewing gum, raw vegetables, carrot sticks.
Stress is a common cause of smoking. Relax with a few slow, deep breaths. Inhale through your nose and exhale through your mouth. Repeat 5 times and you will be relieved.
Support yourself
- When you really want to smoke, consider how persistent you have been so far.
- Remember your reasons for quitting smoking.
- Don't let your addiction win.
- Think about the benefits for your health, finances and family.
- Remember that one cigarette pulls another.
- Start to see yourself as a non-smoker. This is the ultimate goal. You stop thinking about quitting smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps to reduce nicotine withdrawal symptoms. Nicotine replacement therapy increases the likelihood of successful smoking cessation by 50-70 percent. However, it does not replace smoking cessation strategies. It relieves physical addiction to nicotine, but does not address behavioral or psychological addiction. So some kind of smoking cessation program and strategy is still needed.
IMPORTANT:The following is general medical information that does not include the individual. Some people may not be able to use nicotine replacement therapy due to allergies or other conditions. You should always consult your doctor about your health.
What types of nicotine replacement therapy are there?
There are three categories of nicotine replacement therapy: nicotine, which is absorbed by the skin, mouth and respiratory tract. 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 symptoms, while requiring your attention only once a day. Nicotine patch is the most studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50-70 percent.
Nicotine lozenges and nicotine chewing gum.
They provide short-term relief from nicotine withdrawal symptoms. And they help to keep your mouth occupied, which the nicotine patch cannot.
The most effective combination to stop smoking is nicotine patch for long-term relief and nicotine lozenges for emergency.
Nicotine in lozenges or chewing gum is absorbed by the mucous membrane of the mouth and not by the stomach. Food and drink can affect the absorption of nicotine. Therefore, you should not eat or drink at least 15 minutes before using chewing gum or nicotine lozenges. And you shouldn't eat or drink while using them.
Nicotine lozenge is easier to use for most people than nicotine chewing gum. The gum adheres to the tooth enamel.
How to use nicotine lozenges? Suck the lollipop until completely dissolved, about 20-30 minutes. Don't gnaw or swallow lollipops.
How to use nicotine chewing gum? Chew the gum slowly until it tastes or tingles in your mouth. Then, pause until the taste disappears. Then chew again to bring back the tingling and take another break.
Nicotine inhalers and nicotine nasal spray.
They are the fastest acting nicotine replacement products available. However, they have an increased risk of addiction. They mimic smoking, which makes them attractive.
Both nicotine inhalers and nasal sprays are available by prescription.
How long can nicotine replacement therapy be used?
Within the time period indicated on the label. For example, 8, 10 or 12 weeks. It makes sense to use the patch for a total of 3 to 5 months, if you have your doctor's permission.
Most people return to smoking if they reduce the total dose from 21 mg to 14 mg very quickly.
Can replacement therapy lead to nicotine overdose and poisoning?
Yes, if you use it incorrectly.
Here are some of the symptoms of nicotine overdose or nicotine poisoning:
- Excitement, worry, tremor
- Headache
- Fast or irregular heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, pallor
If you experience any of these symptoms, call your doctor. The most serious symptoms of nicotine overdose or nicotine poisoning include:
- Visual or hearing impairment
- Dizziness or weakness
- Fast breathing
- Disorientation in space
- Seizures
Emergency services should be called for these symptoms.
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 insufficient evidence to be absolutely sure that nicotine replacement therapy is safe for pregnant women. However, many doctors believe that replacement therapy is much safer than smoking.
Quit smoking.
There are prescription drugs to help you stop smoking. Some of them can be used in conjunction with nicotine replacement therapy. Most should be started before quitting and require a prescription.
IMPORTANT:This is general medical information and is not adapted for the individual. You should always consult your doctor about your health problems.
Reasons to stop smoking
Here are just a few things you probably don't know about the dangers of smoking. This addiction causes more deaths each year than all of the following factors combined:
- Alcoholism
- Addiction
- Accident
- AIDS
If you are recovering from drug addiction or alcoholism, there is no point in dying from smoking.
Smoking kills 6 million people every year worldwide. Smokers die more often from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes. Smokers are 30-40% 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 harmed by this addiction.
Here are some reasons why you should stop smoking:
- You are concerned about your health
- Are you worried about your addiction
- Do you know someone who has had health problems from 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 per year. This is the price of a good holiday.
Facts about secondhand smoke
Secondhand smoke causes the same deaths as regular smoking. There is no safe level. For non-smokers exposed to secondhand smoke, there is a greater risk:
- 25-30 percent more likely to develop heart disease and stroke
- 20-30 percent more likely to develop lung cancer
Children and secondhand smoke
Secondhand smoke 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 this enough to stop smoking once and for all?