If you really want to quit smoking for good, we will guide you step by step through all the steps to quit smoking.You will learn how to prepare, how to stop and how to avoid relapse.You will also learn how to make quitting smoking easier.
You're probably at the stage where part of you wants to kick the habit, but part of you doesn't.You may be worried that you will fail.Leave these thoughts aside.Thinking about why you want to quit a bad habit will give you the motivation to succeed.
It doesn't matter how much or how long you smoked.If you stop now, your body will begin to recover and serve you, even if you have neglected your health for many years.
Nicotine dependence
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 per day equals about 200 servings of nicotine per day.This is partly why smoking is so addictive.Your brain is constantly waiting for the next hit of nicotine.Studies have shown that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- Irritability
- Anxiety
- Difficulty concentrating
- Headaches
- Gluttony
- Cigarette craving
What happens when you give up nicotine?Smoking increases the number of nicotine receptors in the brain.When you stop smoking, these receptors continue to wait for nicotine.When they don't understand, they start to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after stopping smoking.Nicotine withdrawal symptoms usually peak 2–3 days after smoking cessation and resolve within 1–3 months.It takes at least 3 months for your brain chemistry to return to normal after you quit smoking.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take this long adaptation period into account.This is why some doctors recommend gradually reducing nicotine doses through nicotine replacement therapy.However, most people start to feel better after 1 week and symptoms usually disappear within 3 months.
How to Quit Smoking Yourself: A Step-by-Step Plan
The step-by-step plan includes the following steps:
- Make a decision to stop smoking
- Identify situations that increase the risk of smoking
- Prepare everything you need
- Select a date to quit smoking
- Tell everyone you know about your decision.
- Remove anything that reminds you of smoking
- Prepare to endure the first two weeks
- Develop a strategy to maintain resistance
1. Decide to stop smoking
Determine your reasons for giving up 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 failed, don't let it shake your confidence.The more you try, the greater your chances of success.Maybe you weren't prepared last time.Maybe you didn't take the right steps.
2. Identify situations that increase the risk of smoking
Smoking is not just a physical dependence on nicotine.It is also a psychological addiction.Why do you smoke?Is this a way to take a break from 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.It's an opportunity to escape, relax or pamper yourself.
You should anticipate situations where the risk of smoking is especially high.This will help you deal with temptation.Here are some common situations that encourage you to smoke:
- Drinking coffee
- End of breakfast
- Driving a car
- Using your phone
- Stressful situations
- Alcohol consumption
- Social events
Here are some strategies for dealing with temptations:
If you smoke with your morning cup of coffee, drink it at work, where it will probably be harder to smoke.
If you smoke while driving, change your route.This will require you to pay attention so you don't go on autopilot.
If you are used to smoking after meals, after dinner, go for a walk, brush your teeth, do something.
Smoke while talking on the phone – squeeze a ball with your free hand instead.Try to be busy with something all the time.They often smoke simply out of idleness.
What to do if you couldn't resist?The best thing to do is avoid all-or-nothing thinking.Don't give up.You may not have been able to handle it, but all is not lost.
The more you try to quit smoking, the more likely you are to succeed.
3. Prepare everything you need to quit smoking
Every smoker knows that smoking creates oral dependence.When you stop, your brain still wants the feeling of a cigarette in your mouth.As part of your smoking cessation plan, purchase oral substitutes such as gum, raw vegetables, carrot sticks, hard candy, straws, and the like.
If you are considering using nicotine or smoking cessation medications, talk to your doctor.Learn how to use them, possible side effects, and what to watch out for.
4. Choose a date to quit smoking
A quit date is a commitment to yourself.This is important because it prepares you unconsciously.Select a date in the next month.It doesn't have to be a special day.Avoid a day when you are busy, busy, or have an event.Write down your chosen date somewhere and look at the entry every day.Let your determination grow as the date approaches.
If you are going to use medications, your doctor may recommend that you start using them right away.Ask your doctor when you should start taking the pills.
5. Tell everyone you know about your decision.
Quitting smoking will be easier if you have support.Choose people who you think will be helpful to you.Tell them your plan and how they can help.
- Friends will help you forget things.
- They can hear you.
- With the support of your friends, your fight will become easier.
- But explain that you need conversations on light topics.Nothing serious that could add stress to you.
6. Remove all smoking reminders
Smoking, like any addiction, is associated with people, places and things.Smoking attributes: cigarettes, matches, lighters and ashtrays.Get rid of them.Don't save anything "just in case".
Freshen the air at home, work and in the 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 critical to your success.If you can succeed the first time, your chances of quitting smoking increase significantly.Try to distract yourself, keep busy, and take care of yourself.Have fun and avoid stress.
Don't be in a hurry
Spend more time with friends.Take a walk, ride a bike, go to the gym or the cinema.Treat yourself.
- Keep your hands busy.Twist a pen or something else in your fingers.
- Drink more water.
- Meet people who can help you.Everyone understands how difficult it is for you.Don't try to quit smoking alone.
- If you are alone with your temptations, you give them the opportunity to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Don't hang out with smokers.No matter how friendly and supportive your smoking friends are, they increase your risk of relapse.
- Practice saying, “No thanks, I don’t smoke anymore.”
- If you feel at risk from smoking, quit immediately.
- A change of scenery can help.
Talk to yourself
Most temptations only last 10 to 20 minutes.Take a break and the craving will pass.Tell 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 a strategy to maintain resistance.
Don't think about quitting smoking forever.This can be discouraging.Start now and the days will start adding up one after another.
Self-care
Be kind to yourself.This is probably the most important and underrated part of quitting smoking.You believe that you only deserve rewards after abstaining from smoking for a long time.But this is an old thought.
Don't try to diet by giving up a bad habit.You already have a lot of unpleasant feelings.Instead, 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.Treat yourself.
Use the money you save on cigarettes to treat yourself once a week.Or save money for something bigger, like travel.Throw a party for you and your friends.
What to do when stressed
Get plenty of rest and eat healthy foods.Lack of sleep and excessive sugar consumption can trigger you.
Give your mouth something to eat, like gum, raw vegetables, or carrot sticks.
Stress is a common reason for smoking.Relax by taking a few slow, deep breaths.Inhale through your nose and exhale through your mouth.Repeat this 5 times and you will feel relief.
Support yourself
- When you really want to smoke, think about how persistent you have been until now.
- Remember your reasons for quitting smoking.
- Don't let your addiction win.
- Consider the benefits to your health, finances and family.
- Remember that one cigarette leads to another.
- Start considering yourself a non-smoker.This is the ultimate goal.You stop thinking about the fact that you need to abstain from smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps reduce nicotine withdrawal symptoms.Nicotine replacement therapy increases the likelihood of successfully quitting smoking by 50-70 percent.However, it does not replace smoking cessation strategies.Relieves physical dependence on nicotine, but does not address behavioral or psychological dependence.Therefore, some type of smoking cessation program and strategy is still needed.
IMPORTANT:The following is general medical information that does not take into account the individual characteristics of a particular person.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 respiratory tract.Here are some important points to help you make your decision.
Nicotine patch.
It's convenient because it provides long-term relief from nicotine withdrawal while only requiring your attention once a day.The nicotine patch is the most studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50 to 70 percent.
Nicotine lozenges and nicotine gum.
They provide short-term relief from nicotine withdrawal symptoms.And they help keep your mouth occupied in a way that a nicotine patch can't.
The most effective combination for quitting smoking is a nicotine patch for long-term relief and nicotine lozenges for emergency use.
Nicotine in lozenges or chewing gum is absorbed through the mucous membrane of the mouth, not through the stomach.Food and drinks can affect nicotine absorption.Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges.And you shouldn't eat or drink while using them.
Most people find it easier to use nicotine lozenges than nicotine gum.The gum sticks to the tooth enamel.
How to use nicotine lozenges?Suck on the lollipop until completely dissolved, 20 to 30 minutes.Do not bite the candy or swallow it.
How to use nicotine gum?Chew the gum slowly until you feel a taste or tingle in your mouth.Then pause until the flavor disappears.Then chew again to bring back the tingling sensation and take another break.
Nicotine inhalers and nicotine nasal spray.
They are the fastest acting nicotine replacement products.However, they have an increased risk of addiction.They imitate smoking cigarettes, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a prescription.
How long can you use nicotine replacement therapy?
For the period of time 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 approval.
Most people return to smoking if they reduce the total dose from 21 mg to 14 mg too quickly.
Can replacement therapy cause overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some symptoms of nicotine overdose or nicotine poisoning:
- Excitement, restlessness, tremors
- Headache
- Fast or irregular heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, paleness
If you experience any of these symptoms, call your doctor.The most serious symptoms of a nicotine overdose or nicotine poisoning include:
- Visual or hearing impairment
- Dizziness or weakness
- Fast breathing
- Disorientation in space
- Seizures
If these symptoms occur, you should call emergency services.
How safe is nicotine replacement therapy?
Nicotine replacement therapy is considered safe for smokers with cardiovascular disease.Does not increase the risk of heart attacks and strokes.There are not enough data to be completely sure that nicotine replacement therapy is safe for pregnant women.However, many doctors believe that replacement therapy is much safer than smoking.
Stop smoking.
There are prescription medications that can help you quit smoking.Some of them can be used in conjunction with nicotine replacement therapy.Most must be started before quitting smoking and require a prescription.
IMPORTANT:This is general medical information and is not tailored to a specific individual.You should always consult your doctor about your health matters.
Reasons to quit smoking
Here are just a few things you probably don't know about the dangers of smoking.This bad habit causes more deaths each year than all of the following habits combined:
- Alcoholism
- Drug addiction
- car accident
- AIDS
If you are being treated for drug addiction or alcoholism, it makes no sense to die after smoking.
Smoking kills 6 million people every year around the world.Smokers are more likely to die from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes. Smokers are 30 to 40% 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 harmed by this addiction.
Here are some reasons why you should quit smoking:
- Are you worried about your health?
- Are you worried about your addiction?
- Do you know someone who has had health problems due to 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 vacation.
Facts about secondhand smoke.
Passive smoking causes the same types of deaths as regular smoking.There is no safe level.Nonsmokers exposed to secondhand smoke are at greater risk of:
- 25-30% more likely to develop heart disease and stroke
- 20-30 percent more likely to develop lung cancer
Children and passive smoking
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?