8 steps to quit smoking forever

23 August 2020

If you really want to quit smoking forever, we will take you step-by-step through the steps of quitting smoking. You will learn how to prepare, how to give up and how to avoid relapse. You will also learn how to make it easier to quit smoking.

You are probably at the stage where some of you want to get rid of this habit and the other do not. You may be worried that you will fail. 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 smoke. If you give up now, your body will begin to heal and serve you, even if you have neglected its health for many years.

Nicotine dependence

The average smoker gets about 200 servings of nicotine a day and over 70, 000 a year. Ten cigarette butts, multiplied by 20 cigarettes a day, give about 200 servings of nicotine a day. In part, this is why smoking is so addictive. Your brain is constantly waiting for the next dose of nicotine. Studies show that nicotine is just as addictive as some drugs.

Symptoms of nicotine withdrawal:

Irritable
Worry
Difficult concentration
Headache
Gourmet
Thirst for cigarettes

What happens when you give up nicotine? Smoking increases the number of nicotine receptors in your brain. When you stop smoking, these receptors continue to expect nicotine. When they don't get it, they start adjusting.

How long do nicotine withdrawal symptoms last?

Nicotine is eliminated from the body 72 hours after smoking cessation. Symptoms of nicotine withdrawal usually reach a maximum of 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. Therefore, some doctors recommend gradually reducing nicotine doses with nicotine replacement therapy. However, most people start to feel better after 1 week, and the symptoms usually go away within 3 months.

How to Quit Smoking on Your Own: Step by Step Plan

A step-by-step plan includes the following steps:

Decide to quit smoking
Identify situations that increase the risk of smoking
Get everything you need
Select a date to quit smoking
Tell everyone you know about your solution
Remove anything that resembles smoking
Prepare to last the first two weeks
Develop an aging strategy

1. Decide to quit smoking

Identify your reasons for giving up a bad habit. Quitting smoking is difficult. But you can win if you have your goals in mind. If you have tried to quit smoking before and failed, do not let this 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 correct 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 escape from your busy work schedule? Is this the moment 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 pamper yourself.

You need to anticipate situations where the risk of smoking is particularly high. This will help you deal with temptation. Some common situations with smoking are:

Drinking coffee
End of breakfast
Driving
Using the phone
Stressful situations
Alcohol consumption
Social events

Here are some strategies for dealing with temptations:

If you smoke over your morning coffee, drink 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.

In case you are used to smoking after eating, after dinner, go for a walk, brush your teeth, do something.

Smoke on the phone - squeeze the ball with your free hand instead. Try to be busy all the time. People often smoke from idleness.

What if you can't resist? It is best to avoid all or nothing thoughts. Do not give up. You may not be able to withstand it, but everything is still not lost.

The more you try to quit smoking, the better your chances of success.

3. Take everything you need to quit smoking

Every smoker knows that smoking is addictive. When you quit, your brain will still crave the sensation of a cigarette in your mouth. As part of a smoking cessation plan, stock up on oral substitutes such as chewing gum, raw vegetables, carrot sticks, caramel, straws, and the like.

If you are planning to use nicotine or smoking cessation medications, talk to your doctor. Learn how to use them, potential side effects and what to look out for.

4. Select release date

The departure 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 busy. Write the selected date somewhere and view the record every day. Let your determination grow as the date approaches.

If you are going to use medicines, your doctor may advise you to start using them immediately. Ask your doctor when you should start taking the pill

5. Tell everyone you know about your

solution

It will be easier to quit smoking if you have support. Choose people you think will be useful to you. Tell them your plan and how they can help you.

Friends can help you distract yourself.
They can listen to you.
With the support of friends, your battle will become easier.
But explain that you want easy conversations. Nothing important to stress your mind.

6. Delete all smoking reminders

Smoking, like any addiction, is about people, places and things. Attributes for smoking: cigarettes, matches, lighters and ashtrays. Get rid of them. Don't save anything "just in case".

Freshen the air at home, at work and in your car. The smell of cigarettes is definitely a trigger, especially in the beginning.

7. Prepare to endure the first two weeks

The first two weeks are crucial to your success. If you succeed for the first time, your chances of quitting smoking increase significantly. Try to be distracted, always busy and take care of yourself. Have fun and avoid stress.

Take time

Spend more time with your friends. Go for a walk, ride a bike, go to the gym or go to the movies. Pamper yourself.

Keep your hands busy. Rotate a pen or something in your fingers.
Drink plenty of water.
Meet people who can help you. Everyone understands how difficult it is for you. Do not try to quit 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 an outbreak.
Practice saying, "No thanks, I don't smoke anymore. “
If you feel the risk of smoking, quit immediately.
Changing the decor can help.

Talk to yourself

Most temptations last only 10-20 minutes. Distract yourself and the desire will pass. Say to yourself:

"I refuse to believe that smoking is stronger than me. “
"I will never smoke again. “
"I decided to be a non-smoker. “
Here and now.

8. Develop an exposure retention strategy

Don't think about quitting smoking forever. This can be discouraging. Start now and the days will start to get longer.

Personal Hygiene

Be kind to yourself. This is perhaps the most important and underestimated condition for quitting smoking. You only believe that you deserve to be rewarded after long-term abstinence from smoking. But this is old thinking.

Don't try to diet by giving up a bad habit. You already have too many unpleasant sensations. Try to eat more fruits and vegetables.

Celebrate your achievements

People who quit smoking tend to pay more attention to their failures. But don't underestimate how far you've come. Pamper yourself.

With the money you save on cigarettes, treat yourself once a week. Or save money on something bigger, like a trip. Have a party for yourself and your friends.

Stress Relief

Relax a lot and eat healthy foods. Lack of sleep and excessive sugar consumption can provoke you.

Fill 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 the nose and exhale through the mouth. Repeat this 5 times and you will feel relief.

Support

When you really want to smoke, think about how persistent you are so far.
Remember your reasons for quitting smoking.
Don't let your addiction win.
Think about the benefits to your health, finances and family.
Remember that one cigarette pulls another.
Start looking at yourself as a non-smoker. This is the ultimate goal. You stop thinking about quitting smoking.

Nicotine replacement therapy

Nicotine replacement therapy helps reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the likelihood of successfully quitting smoking by 50-70 percent. However, this does not replace smoking cessation strategies. It relieves physical addiction to nicotine, but does not deal with behavioral or psychological dependence. So we still need some program and strategy to stop smoking.

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 through the skin, mouth and airways. Here are some important points that will help you make your decision.

Nicotine patch.

It is convenient in that it provides long-term relief from the symptoms of nicotine withdrawal, while 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 50-70 percent.

Nicotine tablets and nicotine gum.

They provide short-term relief from the symptoms of nicotine withdrawal. And they help to keep the mouth, which the nicotine patch can not.

The most effective combination for smoking cessation is the nicotine patch for long-term relief and nicotine tablets for emergencies.

Nicotine in tablets or chewing gum is absorbed through the lining of the mouth, not the stomach. Food and drink can affect nicotine absorption. Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or tablets. And you should not eat or drink while using them.

The nicotine tablet is easier to use than the nicotine gum. The gums adhere to the tooth enamel.

How to use nicotine tablets? Stew the lollipop until it is completely dissolved, about 20-30 minutes. Do not chew or swallow lollipops.

How to use nicotine gum? Chew gum slowly until you feel or tingle in your mouth. Then pause until the taste disappears. Then chew it again to bring back the tingling and pause again.

Nicotine inhalers and nicotine nasal spray.

They are the fastest acting nicotine replacement products. However, they have an increased risk of addiction. They mimic cigarette smoking, which makes them attractive.

Both nicotine inhalers and nasal sprays are available on prescription.

How long can nicotine replacement therapy be used?

Within the 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 permission from your doctor.

Most people return to smoking if they cut 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 of the symptoms of nicotine overdose or nicotine poisoning:

Excitement, anxiety, tremor

Headache

Fast or irregular heartbeat

Nausea, vomiting, abdominal pain, diarrhea

Cold sweat, pallor

If you experience any of these symptoms, call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:

Visual or hearing impairment

Dizziness or weakness

Fast breathing

Disorientation in space

Convulsions

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. This does not increase the risk of heart attacks and strokes. There is not enough 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 quit smoking. Some of them can be used in conjunction with nicotine replacement therapy. Most should start before quitting smoking and require a prescription.

IMPORTANT:This is general medical information and is not tailored to the individual. You should always consult your doctor about your health problems.

Reasons for quitting smoking

Here are just a few things you probably don't know about the dangers of smoking. This dependence causes more deaths each year than all combined below:

Alcoholism

Addictive

Accident

AIDS

If you are recovering from drug or alcohol abuse, there is no point in dying from smoking.

Smoking kills 6 million people each year worldwide. Smokers die more often from heart disease and stroke than from lung cancer.

Smoking causes type 2 diabetes. Smokers are 30-40 percent more likely to develop diabetes. These are just some of the diseases that smoking causes. There is no organ or system in your body that is not affected by this addiction.

Here are some reasons why you should quit smoking:

You are worried about your health

You're worried about your addiction

You know someone who has had health problems from smoking

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 good vacation.

Second-hand smoke facts

Second-hand smoking causes the same death as regular smoking. There is no safe level. For non-smokers exposed to second-hand smoke, there is a higher risk:

25-30 percent more likely to develop heart disease and stroke

20-30 percent more likely to develop lung cancer

Children and second-hand smoke <strong <> / x / p>
Second-hand smoke is harmful to children's health and increases 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?