If you really want to quit smoking for good, we will guide you step by step through all the stages of quitting 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 may be at a point where part of you wants to kick the habit, but part of you doesn't.You may worry that you will fail.Put these thoughts aside.Thinking about why you want to break a bad habit will give you the motivation to succeed.
It doesn't matter how much or how long you smoke.If you stop now, your body will begin to heal and serve you even though you have neglected its health for years.
Nicotine addiction
The average smoker receives about 200 doses of nicotine per day and more than 70,000 doses per year.Ten puffs per cigarette multiplied by 20 cigarettes per day equals approximately 200 nicotine servings per day.This is partly why smoking is so addictive.Your brain is always waiting for the next nicotine hit.Studies have shown that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- Irritation
- Anxiety
- Difficulty concentrating
- Headache
- Gluttony
- Craving cigarettes
What happens when you quit 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 to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after quitting smoking.Nicotine withdrawal symptoms usually peak 2-3 days after quitting smoking and disappear 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 adjustment period into account.This is why some doctors recommend gradually reducing the dose of nicotine using nicotine replacement therapy.However, most people start to feel better after 1 week, and symptoms usually disappear within 3 months.
How to quit smoking on your own: a step-by-step plan
The step-by-step plan includes the following steps:
- Make a decision to quit smoking
- Identify situations that increase your risk of smoking
- Prepare everything you need
- Choose a date to quit smoking
- Tell everyone you know about your decision.
- Get rid of everything that reminds you of smoking
- Be prepared to endure the first two weeks
- Develop strategies to maintain resilience
1. Make a decision to quit smoking
Determine why you left a bad habit.Quitting smoking is difficult.But you can win if you remember your goal.If you've tried to quit smoking before and failed, don't let it shake your confidence.The more you try, the more likely you are to succeed.Maybe you weren't ready last time.Maybe you are not taking the right steps.
2. Identify situations that increase your risk for 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 relax from a busy work schedule?Is this a moment where you can be alone with your thoughts?Most people smoke for the same reasons as alcoholics.It is an opportunity to escape, relax or indulge.
You should anticipate situations where the risk of smoking is very high.This will help you deal with temptation.Here are some common situations that encourage you to smoke:
- Drink coffee
- End of breakfast
- Driving a car
- Using your phone
- A stressful situation
- Alcohol consumption
- Social events
Here are some strategies to deal with temptation:
If you smoke with your morning cup of coffee, drink your coffee at work, where it will probably be more difficult for you to smoke.
If you smoke while driving, change your route.This requires 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.
Smoking while talking on the phone—squeezing balls with your free hand.Try to be busy with something all the time.They often smoke just for fun.
What to do if you can't stand it?The best thing to do is to avoid all-or-nothing thinking.Don't give up.You may not survive, 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 causes oral addiction.When you quit, your brain will still crave the taste of cigarettes in your mouth.As part of your quit smoking plan, provide oral substitutes such as chewing gum, raw vegetables, carrot sticks, hard candy, straws and the like.
If you are considering using nicotine or smoking cessation medication, talk to your doctor.Learn how to use it, 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 subconsciously prepares you.Select a date in the next month.It doesn't have to be a special day.Avoid days when you are busy, busy or have an event.Write your preferred date somewhere and see the entry every day.Let your determination grow as the date approaches.
If you are going to use medications, your doctor may tell you to start using them right away.Ask your doctor when you should start taking the pill.
5. Tell everyone you know about your decision.
Quitting smoking will be easier if you have support.Choose the person you think will help you.Tell them your plans and how they can help.
- Friends will help you take your mind off things.
- They can hear you.
- With the support of your friends, your fight will be easier.
- But make it clear that you need a conversation on a light topic.Nothing serious will add stress to you.
6. Remove all smoking warnings
Smoking, like any addiction, is associated with people, places and things.Smoking properties: cigarettes, matches, lighters and ashtrays.Get rid of them.Don't keep anything "just in case."
Freshen the air at home, at work and in the car.The smell of cigarettes is definitely a trigger, especially at first.
7. Be prepared 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 stay distracted, stay busy, and take care of yourself.Have fun and avoid stress.
Take your time
Spend time with friends more often.Go for a walk, ride a bike, go to the gym or to the cinema.Pamper yourself.
- Keep your hands busy.Twirl a pen or something else in your finger.
- Drink more water.
- Find people who can help you.Everyone understands how difficult it is for you.Don't try to quit smoking alone.
- If you are left alone with your temptations, you give them a chance to grow.
- Relax and breathe deeply.
Avoid provocative situations
- Do not associate with smokers.No matter how friendly and supportive your smoking partner is, they increase your risk of relapse.
- Practice saying, "No thanks, I don't smoke anymore."
- If you feel at risk of smoking, quit immediately.
- A change of scenery can help.
Talk to yourself
Most temptations only last 10-20 minutes.Relax and the cravings will pass.Tell yourself:
- "I refuse to believe that smoking is stronger than me."
- "I will never smoke again."
- "I decided to become a non-smoker."
- "Here and now."
8. Develop strategies to maintain resilience.
Don't think about quitting smoking forever.This may be frustrating.Start now and the days will start adding up one by one.
Self care
Be kind to yourself.This is probably the most important and underappreciated part of quitting smoking.You believe that you deserve a reward only after quitting smoking for a long time.But this is old thinking.
Do not try to diet by giving up bad habits.You already have too many 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 a trip.Make 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 intake can trigger you.
Give your mouth something to eat, such as chewing gum, raw vegetables, or carrot sticks.
Stress is a common reason for smoking.Relax by taking a few slow, deep breaths.Inhale through the nose and exhale through the 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 all this time.
- Remember why you quit smoking.
- Don't let your addiction win.
- Consider the benefits to your health, finances and family.
- Remind yourself that one cigarette leads to another.
- Start seeing yourself as a non-smoker.This is the main goal.You stop thinking about the fact that you need to refrain 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.It relieves physical dependence on nicotine, but does not address behavioral or psychological dependence.So some type of program and strategy to quit smoking 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 because of allergies or other conditions.You should always consult your doctor about your health.
What types of nicotine replacement therapy are available?
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 decide.
Nicotine patch.
It's convenient because it provides long-term relief from nicotine withdrawal while only requiring your attention once a day.Nicotine patches are the most studied type of nicotine replacement therapy and increase 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 it helps keep your mouth busy in a way that nicotine patches can't.
The most effective combination for quitting smoking is nicotine patches for long-term relief and nicotine lozenges for emergency use.
Nicotine in lozenges or chewing gum is absorbed through the mucous membranes of the mouth, rather than through the stomach.Food and drink can affect the absorption of nicotine.Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges.And you can't eat or drink while using it.
Most people find it easier to use nicotine lozenges than nicotine gum.Gums attach to tooth enamel.
How to use nicotine lozenges?Suck on the lollipop until it dissolves completely, for 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 tingling sensation in your mouth.Then stop for a while until the feeling is gone.Then chew again to bring back the tingling sensation and pause again.
Nicotine inhalers and nicotine nasal sprays.
It is the fastest acting nicotine replacement product.However, they have an increased risk of addiction.They mimic smoking cigarettes, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a doctor's 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 3 to 5 months if you get your doctor's approval.
Most people go back to smoking if they reduce the full dose of 21 mg to 14 mg too quickly.
Can replacement therapy lead to overdose and nicotine poisoning?
Yes, if you use it wrong.
Here are some symptoms of nicotine overdose or nicotine poisoning:
- Excitement, anxiety, tremors
- headache
- Fast or irregular heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, pale
If you experience any of these symptoms, contact your doctor.More serious symptoms of nicotine overdose or nicotine poisoning include:
- Visual or hearing impairment
- Dizziness or weakness
- Fast breathing
- Chaos in space
- Convulsions
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.It does not increase the risk of heart attack and stroke.There is not enough data to be sure that nicotine replacement therapy is safe for pregnant women.However, many doctors believe that replacement therapy is safer than smoking.
Quit smoking.
There are prescription medications that can help you quit smoking.Some of them can be used in conjunction with nicotine replacement therapy.Most should be started before stopping and require a prescription.
IMPORTANT:This is general medical information and is not tailored to specific individuals.You should always consult your doctor regarding your health matters.
Reasons to quit smoking
Here are some things you may not know about the dangers of smoking.This bad habit causes more deaths each year than all of the following combined:
- Alcoholism
- Drug addiction
- Road accident
- AIDS
If you are treated for drug addiction or alcohol addiction, there is no point in you dying from smoking afterwards.
Smoking kills 6 million people every year worldwide.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 percent more likely to develop diabetes.These are just some of the diseases caused by smoking.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:
- Are you worried about your health?
- Are you worried about your addiction?
- Do you know someone who has health problems due to smoking?
- You try to be a positive example for your family.
- Do you want to save money
- Smoking costs between $2,500 and $5,000 a year.This is a good holiday price.
Facts about cigarette smoke.
Passive smoking causes the same types of deaths as regular smoking.There is no safe level.Non-smokers exposed to second-hand smoke have a higher risk of:
- 25-30 percent more likely to get heart disease and stroke
- 20-30 percent more likely to get lung cancer
Children and passive smokers
Cigarette smoke has been proven to harm children's health and increase the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infection
- Sudden infant death syndrome
Are all of the above not enough to quit smoking just once?