First of all, congratulate yourself. Just reading this article is a big step towards getting rid of tobacco.
Many people do not quit because they think it is very difficult, and it is a fact that it is not easy for most people to quit. After all, nicotine in cigarettes is a highly addictive drug. But with the right approach, you can overcome desires.
Where to start
Smokers often start smoking with friends or family members. However, they continue to smoke because they are addicted to nicotine, a chemical found in cigarettes and smokeless tobacco.
Nicotine is both a stimulant and a depressant. This means that it initially increases the heart rate and makes people feel more alert. Then it causes depression and fatigue. Depression and fatigue – and drug withdrawal from nicotine – are forcing people to try another cigarette to revive them. Some experts believe that the nicotine in tobacco is as addictive as cocaine or heroin.
But do not be discouraged; Millions quit smoking forever. Here are some tips to help you get out:
Put it in writing. Often people who want to make a change are more successful when they write down their goal. Write down all the reasons you want to quit smoking, such as the money you will save or the endurance you will gain to play sports. Keep that list where you can see it. Add new reasons as you think.
Get support. When friends and family help, people are more likely to quit smoking. If you don’t want to tell your family that you smoke, ask your friends to help you quit. Consider trusting a counselor or other adult you trust. If it’s hard to find people who support you (for example, if your friends smoke and aren’t interested in quitting), join a support group online or in person.
Set a date for dismissal. Choose a day when you will stop smoking. Put it on your calendar and tell your friends and family (if they know) that you will be out of work that day. Think of the day as a dividing line between a smoker and a new, improved non-smoker.
Quit smoking – all from your cigarettes. People can’t stop smoking around to seduce them. So get rid of everything, including ashtrays, lighters and, yes, the package you hid for emergencies.
Wash all your clothes. Wash all your clothes as much as you can from the smell of cigarettes and dry-clean your coats or sweaters. If you smoke in your car, clean it too.
Think about your triggers. After a meal, you are probably aware of times when you tend to smoke while at your best friend’s house, drinking coffee, or driving a car. Any situation where smoking is automatically felt is a trigger. Once you understand your triggers, try these tips:
- Break the link. If you smoke while driving, take a walk to school, walk, or take a bus for a few weeks to cut off communication. If you usually smoke after a meal, do something else after the meal, such as going for a walk or talking to a friend.
- Change the location. If you and your friends usually eat in the car to be able to smoke, sit in a restaurant instead.
- Replace the cigarette with something else. It can be difficult to get used to not holding anything in your mouth or smoking. If you have this problem, add carrot sticks, sugar-free gum, mint, toothpicks or lollipops.
Expect some physical symptoms. If your body is addicted to nicotine, you can withdraw when you release it. The physical sensations of extraction may include:
- headache or stomach pain
- crabbiness, jumpiness or depression
- lack of energy
- dry mouth or sore throat
- desire to eat
Nicotine withdrawal symptoms will pass – so be patient. Try not to give up and do not smoke, because you will be smoking longer.
Engage yourself. Many people think it is best to leave school or work on Monday to work. The more distracted you are, the less likely you are to smoke. Being active also distracts, which helps you lose weight and increase your energy..
Exit gradually. Some people think that gradually reducing the number of cigarettes they smoke each day is an effective way to quit. But this strategy does not work for everyone. It is better that you go to the “cold turkey” and smoke at the same time.
If necessary, use a nicotine substitute. If you find that none of these strategies work, talk to your doctor about treatments such as nicotine replacement gums, patches, inhalers, or nasal sprays. Sprays and inhalers are available by prescription only, and it is important to consult your doctor before removing the patch and gum from the counter. Different treatments work differently (e.g., the patch is easier to use, but other treatments offer a faster stroke of nicotine). Your doctor can help you find the most appropriate solution for you.
If you slip, don’t give up! Big changes sometimes have wrong beginnings. If you, like many people, can successfully quit for weeks or even months, then you may suddenly have such a strong desire that you have to give up. Or you may accidentally find yourself in one of your trigger situations and give in to temptation.
If you slip, it does not mean that you have failed. It simply means that you are human. There are three ways to return to work:
- Think of your slip as a mistake. Pay attention to when and why this happened, and move on.
- Have you smoked a lot after a cigarette? Probably not. This happened more slowly over time. Keep in mind that a cigarette does not make you a smoker, so smoking a cigarette (even two or three) after quitting will not make you a smoker again.
- Remember why you left and how well you did – or ask one of your support team, family, or friends to do it for you.
Reward yourself. Quitting smoking is not easy. Give yourself a decent reward! Put aside the money you usually spend on cigarettes. When you are smoke-free for a week, 2 weeks or a month, give yourself a treat like a gift card, a movie or some clothes. Celebrate each year without smoking. You won.