So you've decided to quit smoking? Learn some of the best tools to finally kick the habit for good. The nicotine in cigarettes offers a quick and reliable way to boost your outlook, relieve stress, and unwind. To successfully stop smoking, you'll. If you're anxious about quitting, this website will take you through the stages of quitting smoking step-by-step. You will learn how to get ready.
quit smoking To
It helps to be prepared in advance by having strategies to cope with cravings. Do the dishes, turn on the TV, take a shower, or call a friend. Remind yourself why you quit. Get out of a tempting situation. If so, a change of scenery can make all the difference. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.
Find an oral substitute — Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw.
Keep your mind busy — Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game. Keep your hands busy — Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation. Brush your teeth — The just-brushed, clean feeling can help banish cigarette cravings. Drink water — Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal.
Light something else — Instead of lighting a cigarette, light a candle or some incense. Get active — Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block.
Try to relax — Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises. Go somewhere smoking is not permitted — Step into a public building, store, mall, coffee shop, or movie theatre, for example. Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes.
You may even be using it as a reason not to quit. However, gaining weight is NOT inevitable when you stop smoking. Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing. You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods.
Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself. Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example. Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats. Avoid sugary food , sodas, fried, and convenience food. Learn to eat mindfully. Emotional eating tends to be automatic and virtually mindless. Are you really still hungry or eating for another reason?
Drink lots of water. Drinking at least six to eight 8 oz. Water will also help flush toxins from your body. Not only will it help you burn calories and keep the weight off , but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal. Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama.
There are many different methods that have successfully helped people to kick the smoking habit. Smoking cessation medications can ease withdrawal symptoms and reduce cravings.
They are most effective when used as part of a comprehensive stop smoking program monitored by your physician. Talk to your doctor about your options and whether an anti-smoking medication is right for you.
It relieves some of the withdrawal symptoms by delivering small and steady doses of nicotine into your body without the tars and poisonous gases found in cigarettes. This type of treatment helps you focus on breaking your psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills. These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine.
Medications such as bupropion Zyban and varenicline Chantix, Champix are intended for short-term use only. Since it eliminates the tar and toxic gases found in cigarette smoke, smoking e-cigarettes vaping is almost certainly less dangerous than smoking conventional cigarettes. While different studies have conflicting results, e-cigarettes may also be helpful in kicking the habit. However, there are some downsides to vaping:.
Hypnosis — This is a popular option that has produced good results for many smokers struggling to quit. Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to stop smoking and increase your negative feelings toward cigarettes.
Acupuncture — One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins natural pain relievers that allow the body to relax. As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms. Behavioral Therapy — Nicotine addiction is related to the habitual behaviors or rituals involved in smoking.
Behavior therapy focuses on learning new coping skills and breaking those habits. Motivational Therapies — Self-help books and websites can provide a number of ways to motivate yourself to give up smoking. One well known example is calculating the monetary savings.
Some people have been able to find the motivation to quit just by calculating how much money they will save. It may be enough to pay for a summer vacation. Smokeless tobacco, otherwise known as spit or chewing tobacco, is not a safe alternative to smoking cigarettes. It contains the same addictive chemical, nicotine, contained in cigarettes. In fact, the amount of nicotine absorbed from smokeless tobacco can be 3 to 4 times the amount delivered by a cigarette.
Instead, turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them. You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit.
But the choice is yours. Throw out the rest of the pack. Look back at your quit log and feel good about the time you went without smoking. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.
Are you using a medicine to help you quit? Call your doctor if you start smoking again. But if they do make the decision to stop smoking, you can offer support and encouragement and try to ease the stress of quitting.
Investigate the different treatment options available and talk them through with the smoker; just be careful never to preach or judge. You can also help a smoker overcome cravings by pursuing other activities with them, and by keeping smoking substitutes, such as gum, on hand.
Congratulate them on the time they went without cigarettes and encourage them to try again. Your support can make all the difference in helping your loved one eventually kick the habit for good.
Get it clearly into your mind: Light your final cigarette and make a solemn vow that regardless of what highs or lows may befall you in future, you will never puff on another cigarette or take nicotine in any form again.
This is one of the most important decisions you will ever make because the length and quality of your future life critically depend on it. Having made what you know to be the correct decision never even begin to question or to doubt that decision. The physical withdrawal is very slight — there is no pain — and it passes quickly. Non-smokers do not suffer it. If you associate a cigarette with a coffee, tea, drink or break, have your coffee, tea, drink or break and at that moment, instead of thinking: Do not try to avoid smoking situations or opt out of life.
Go out and enjoy social occasions right from the start and do not envy smokers, pity them. Realise that they will be envying you because every single one of them will be wishing they could be like you: Never be fooled into thinking you can have the odd cigarette just to be sociable or just to get over a difficult moment. Do not use any substitutes.
Substitutes that contain nicotine such as e-cigarettes or so-called Nicotine Replacement Therapy; patches, gums, nasal sprays and inhalators — are particularly unhelpful as they simply keep the addiction to nicotine alive. Do not keep cigarettes on you or anywhere else in case of an emergency. Non-smokers do not need cigarettes.
Five ways to quit smoking
You've decided to quit smoking. Congratulations! Your first day without cigarettes can be difficult. Here are five steps you can take to handle quit day and be. To have the best chance of quitting smoking and staying a non-smokier, you need to know what you're up against, what your options are, and where to go for . Tobacco use remains the single largest preventable cause of disease and premature death in the United States. People have used many.