No 1. Know
why you want to quit.
So you have
taken the decision to stop smoking, but do you know the reason why? “Because it
represents harm for you” is not such a good reason and is not enough. In order
to get motivated you have to have a very strong personal reason. Maybe you want
to protect your family from second hand smoke. Or maybe you are scared of lung
cancer. Maybe you would like to look younger and feel healthy. So choose a
reason that is so strong that will help you pass the urge to light up.
No2. Do not
go cold Turkey.
It might
seem simple to leave your cigarettes and say that you have quit. But going cold
turkey is not easy at all to do. Among those smokers who have tried this method
without therapy or medication, 95% end up relapsing. And all of these happen
because smoking is an addiction. The brain depends on nicotine. The symptoms of
nicotine withdrawal appear when the nicotine is in its absence.
No3 Try
nicotine-replacement therapy
When you
stop smoking, nicotine withdrawal can cause you frustration; you might feel
depressed, angry or restless. The craving for “just one drag” may be
overwhelming. But nicotine replacement
can reduce all of these feelings. Studies suggest lozenges, nicotine gum,
patches which can help in quitting easier smoking. They have to be used with an
intensive behavioral program. It is not recommended to use these products while
you are smoking.
No4. Ask
about prescription pills
To ease the
nicotine withdrawal, without using products that contain nicotine, you have to
ask your doctor for medications. There exist pills which reduce the cravings by
altering the areas of the brain affected by the usage of nicotine. Other drugs
can help reduce the troubles that you might have while quitting smoking. There
can appear problems like inability to concentrate or depression.
No5. Don’t
do it alone.
Tell you
family members, friends and co-workers that you are trying to quit and this is
your goal now. If they encourage you then you may see the difference. You may
also like to talk with a counselor or join to a support group. There exists
behavioral therapy which is a type of counseling that helps identify and stick
to your quit-smoking strategies. Try to combine the nicotine-replacement with behavioral
therapy.
No6 Manage
stress
An
important reason why people smoke is because nicotine helps them relax. Once
you quit you need another way to deal with stress. Try to listen to the music,
to get regular massages, to learn yoga or tai chi. Avoid stressful situations,
if it is possible during the first few weeks after you stopped smoking.
No7 Avoid
alcohol & other triggers.
There are
certain activities which may boost your urge to smoke. Alcohol represents one
of the most common triggers, so you have to try to drink less when you first
quit. If for you coffee is a trigger than try to switch it to tea for a couple
of weeks. If you habit was to usually smoke after meals, find something else to
do instead, like chewing gum or brushing teeth.
No8 Clean house
Once you
have smoked your last cigarette, toss all of your lighters and ashtrays. Clean
your draperies, carpets and wash any clothes that smell like smoke. You don’t
want anything to remind you of smoking habit that is why use an air freshener to
get rid of that familiar scent.
No9 Try and try again
It is very
common to have a relapse. It happens many times. Many smokers try many times to
quit until they definitely give up smoking that is why you have to analyze your
emotions and see what circumstances lead you to relapse. Use this opportunity
to reaffirm the commitment to quitting. Once you have made the decision to try
again, set a “quit day” within the next month.
No 10 Get
moving
Physical
activity can ease some withdrawal symptoms and reduce nicotine cravings. When
you want to reach for a cigarette, put on your jogging shoes or inline skates
instead. Even if you do a few exercises they might help you deal easier with
the quitting. So start walking with the dog or pull weeds in the garden and you
will feel better. The extra calories will burn and in the future you won’t have
problems with weight gain.
No 11 Eat
fruits and vegetables
Don’t try
to keep a diet while you are giving up cigarettes, because to much deprivation
can make you go back where you started. Instead of that, try to eat more
vegetables, fruits, and low-fat products. A Duke University
study says that these foods make cigarettes taste terrible. This gives you the
opportunity to have a healthier lifestyle and fight against the smoking habit.
No 13
Choose your reward
By quitting
smoking you gain a lot of health benefits and start a healthy lifestyle. So in
addition to that you one of the best things of giving up cigarettes is saving
money. Reward yourself by spending part of it on something interesting and fun.
No 14 Do it
for your health
There is
more than just the reward to take in consideration. Smoking cessation has
immediate health benefits. For the beginning it lowers your blood pressure
reduces your pulse after only 20 minutes. During a whole day without smoking
your carbon monoxide and oxygen level in your blood turn to normal. Because of
that the risk of heart attack decreases.
Of there
long term benefit from smoking cessation too. They include a reduced risk of coronary
heart disease, lung cancer, stroke and other diseases.
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