Making the decision to quit smoking is only half the battle. And understanding where to begin on your route to quit smoking will help you take the jump of faith.
Although most individuals are aware of the various health concerns associated with cigarette smoking, tobacco use remains the primary cause of avoidable death and disease. Quitting smoking is not a one-day event; rather, it is a process. Quitting smoking will enhance your health, as well as the quality and length of your life and the lives of people around you. To quit smoking, you must not only change your behavior and live with the withdrawal symptoms.
You have to discover new strategies to control your moods. And with the appropriate strategy and strong willpower, you can break free from nicotine addiction and quit smoking for good!
A person is said to be addicted to smoking (nicotine) when he/she smokes at least 2 packets per day, smoking within 5 minutes of waking up, or dependent on smoking whenever you’re stressed.
Nicotine dependency is a little tricky to deal with. The patient might relapse a lot during their journey towards quitting. Still, the most important thing is to never give up no matter what.
Given below is a list of methods and mental pointers you can use on How to QUIT Smoking
1)Nicotine Replacement Therapy
Tobacco contains nicotine, which causes physical dependency. And when a person attempts to stop, this might result in harsh withdrawal symptoms. Nicotine replacement treatment (NRT) provides nicotine in gum, patches, sprays, inhalers, or lozenges. Still, it does not provide the other hazardous compounds found in tobacco. NRT can alleviate some of the physical withdrawal symptoms, allowing you to concentrate on quitting the psychological (mental) components.
Nicotine replacement treatment (NRT) solely addresses the physical addiction, so you need to get mental support separately. The best time to begin NRT is during the first week of quitting. However, there are several ways to quit; however, keep in mind that it generally takes several attempts before you can be nicotine-free.
2)Mental/behavioral Support
Because of your emotional and physical dependence on nicotine, it will be difficult to stay away from it beyond your quit day. To be able to stop, you must first address your dependency. Counseling programs, self-help resources, and support programs can all help you get through this difficult period. Your emotional symptoms will improve as your physical problems do.
Combining medicine with behavioral assistance, such as NRT, bupropion, and varenicline, has also been shown to boost the odds of long-term reduction in smoking by up to 25%. Behavioral assistance can range from written information and advice to in-person, phone, or online group therapy or individual counseling. Self-help materials are more likely to enhance quit rates than no support. However, individual therapy is the most effective behavioral support technique overall.
Also Read, 6 Habits That Might Be Affecting Your Sleep
3)E-cigarettes
Although e-cigarettes are not intended to be promoted as a quit-smoking tool, many smokers see them as a way to kick the habit.
At present, e-cigarettes are a popular study issue. According to studies, e-cigarettes are less addictive than cigarettes. The rise in e-cigarette use has been linked to a significant increase in smoking cessation. That established smokers who use e-cigarettes daily are more likely to quit smoking than people who have never tried them.
Even though they have a decreased amount of nicotine in them, it is important to remember that it’s still smoking on a minor scale and affects our health like real cigarettes but on a smaller scale; harmful nonetheless.
4)Avoid Triggers
Tobacco cravings are most likely to be highest when you’re in settings where you used to smoke or chew tobacco frequently, such as at parties or bars or when you’re worried or sipping coffee. Determine your trigger circumstances and devise a strategy to avoid or get through them without using cigarettes. Don’t put yourself in a situation where you’ll start smoking again. If you used to smoke while talking on the phone, for example, have a pen and paper nearby so you may doodle instead of smoking or try and avoid parties during the first months of your quit plan.
5)Be Active
Physical exercise can assist in diverting your attention away from cigarette cravings and lower the strength of those cravings. Even small bursts of physical exercise, such as sprinting up and down the stairs a few times, might help you get rid of your tobacco urge. Take a stroll or jog outside.
Try squats, deep knee bends, pushups, sprinting in place, or going up and down a flight of stairs if you’re trapped at home or work. If exercise isn’t your thing, try prayer, embroidery, woodworking, or writing. Alternatively, do household duties like sweeping or filing documents to keep yourself occupied.
6)Remind yourself why you’re doing it!
To overcome cigarette cravings, write down or express out loud the reasons you want to quit smoking. Feeling better, becoming healthier, protecting your loved ones from secondhand smoking, and saving money are all possibilities. Gather every kind of motivation you can find, and always remember that doing something to combat a harmful habit is always preferable to doing nothing. Every time you resist a cigarette need, you’re one step closer to quitting smoking for good.
Here is the Helpline for Tobacco Quiting
