8 STEPS TO STOP SMOKING FOREVER

23 August 2020

If you really want to quit smoking forever, we will guide you step by step through the steps to quit smoking. You will learn how to prepare, how to quit, and how to avoid relapses. You will also learn how to stop smoking more easily.

You are probably at the stage where one part of you wants to get rid of this habit and the other part doesn't. You may be worried about failing. Put these thoughts aside. Think about why you want to break the habit and it will motivate you to succeed.

It doesn't matter how much or how long you've smoked. If you go out now, your body will begin to heal and serve you, even if you have neglected its health for many years.

Nicotine addiction

The average smoker receives around 200 servings of nicotine per day and over 70, 000 per year. Ten puffs per cigarette, multiplied by 20 cigarettes per day, yields around 200 servings of nicotine per day. This is partly why smoking is so addictive. Your brain is constantly waiting for the next dose of nicotine. Research has shown that nicotine is as addictive as some drugs.

Nicotine withdrawal symptoms:

Irritable
Concern
Difficult concentration
Headache
Gluttony
Craving for cigarettes

What happens when you stop smoking? Smoking increases the number of nicotinic receptors in the brain. When you quit smoking, these receptors continue to expect nicotine. When they don't get it, they start adjusting.

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 adaptation period into account. This is why some doctors recommend gradually reducing nicotine doses with nicotine replacement therapy. However, most people start to feel better after 1 week and symptoms usually resolve within 3 months.

How to quit smoking on your own: a step by step plan

A detailed plan includes the following steps:

Make the decision to quit smoking
Identifies situations that increase the risk of smoking
Get everything you need
Select a date to quit smoking
Tell everyone you know about your decision
Remove everything that resembles smoke
Prepare to endure the first two weeks
Develop an aging strategy

1. Make the decision to quit smoking

Identify the reasons why you gave up a bad habit. Quitting smoking is difficult. But you can win if you keep your goals in mind. If you have already tried to quit smoking and have failed, don't let this shake your confidence. The more you try, the more chance you have of success. Maybe you weren't ready 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 addiction to nicotine. It is also a psychological addiction. Why do you smoke? Is this a way to escape your busy work schedule? Is it a time when you can be alone with your thoughts? Most people smoke for the same reasons as alcoholics. This is an opportunity to escape, relax or pamper yourself.

You should anticipate situations where the risk of smoking is particularly high. This will help you cope with temptation. Some common smoking situations are:

Drink coffee
End of breakfast
Drive
Using the phone
Stressful situations
Drinking alcohol
Social events

Here are some strategies for dealing with temptation:

If you smoke during your morning coffee, have a coffee at work, where it will probably be more difficult for you to smoke.

If you smoke while driving, change your route. This will require you to be careful so that you are not on autopilot.

If you are used to smoking after meals, after dinner, go for a walk, brush your teeth, do something.

Smoke while on the phone - squeeze the ball with your free hand instead. Always try to be busy. People often smoke out of laziness.

What if I can't resist? It is best to avoid all or nothing thoughts. Do not give up. You may not be able to stand it, but all is not lost yet.

The more you try to quit smoking, the higher your chances of success.

3. Get everything you need to quit smoking

Every smoker knows that smoking is oral addiction. When you quit, your brain still craves the feel of a cigarette in your mouth. As part of your quit smoking plan, stock up on oral substitutes like chewing gum, raw vegetables, carrot sticks, caramel, straws, and the like.

If you are planning to use nicotine or smoking cessation medications, talk to your doctor. Learn how to use them, potential side effects and what to look for.

4. Please select a

release date

An end date is a commitment to yourself. This is important because it unconsciously prepares you. Pick a date next month. It doesn't have to be a special day. Avoid a day when you are busy, busy or have a business. Write down the selected date somewhere and look at the entry every day. Let your determination grow as the date approaches.

If you are going to use medicines, your doctor may advise you to start using them immediately. Ask your doctor when you should start taking the pills.

5. Tell everyone you know about your decision

It will be easier to quit if you have support. Choose people you think will be useful to you. Tell them your plan and how they can help.

Friends can help you distract yourself.
They can hear you.
With the support of your friends, your fight will become easier.
But explain that you want easy conversations. Nothing major to stress your mind.

6. Eliminate all smoking reminders

Smoking, like any addiction, is about people, places and things. Attributes of smoking: cigarettes, matches, lighters and ashtrays. Get rid of them. Don't save anything "just in case".

Freshen the air at home, at 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 are successful the first time, your chances of quitting smoking increase dramatically. Try to be distracted, always busy and take care of yourself. Have fun and avoid stress.

Take your time

Spend more time with your friends. Go for a walk, ride a bike, go to the gym or go to the cinema. Spoil yourself.

Keep your hands busy. Spin a pen or something between your fingers.
Drink lots of water.
Meet people who can help you. Everyone understands how difficult it is for you. Do not try to quit smoking on your own.
When you are alone with your temptations, you allow them to grow.
Relax and breathe deeply.

Avoid provocative situations

Do not interact with smokers. No matter how friendly and supportive your smoking friends are, they increase your risk of breaking out.
Practice saying, "No thanks, I don't smoke anymore. "
If you feel the risk of smoking, quit immediately.
A change of scenery might help.

Talk to yourself

Most temptations only last 10-20 minutes. Distract yourself and the cravings will pass. Tell yourself:

"I refuse to believe that smoking is stronger than me. "
"I'll never smoke again. "
"I have decided to be a non-smoker. "
Here and now.

8. Develop a strategy to preserve

exposure

Don't think about quitting smoking forever. This might discourage you. Start now and the days will start getting longer.

Personal care

Be kind to yourself. This is probably the most important and underestimated condition for quitting smoking. You just believe that you deserve to be rewarded after a long-term smoking cessation. But this is an old thought.

Don't try to go on a diet by giving up a bad habit. You already have too many unpleasant sensations. Try eating more fruits and vegetables instead.

Celebrate your achievements

People who quit smoking tend to pay more attention to their failures. But don't underestimate how far you've come. Let yourself be pampered.

With the money you save on cigarettes, treat yourself to a gift once a week. Or save money for something bigger, like travel. Throw a party for you and your friends.

Antistress

Get enough rest and eat healthy foods. Lack of sleep and excessive sugar consumption can provoke you.

Fill your mouth with something like chewing gum, raw vegetables, carrot sticks.

Stress is a common cause of smoking. Relax with a few slow, deep breaths. Inhale through your nose and exhale through your mouth. Repeat 5 times and you will feel relieved.

Supported

When you really want to smoke, consider how persistent you have been so far.
Remember why you quit smoking.
Don't let your addiction win.
Think about the benefits to your health, finances and family.
Remind yourself that one cigarette pulls another.
Start considering yourself a non-smoker. This is the ultimate goal. Stop thinking about quitting smoking.

Nicotine replacement therapy

Nicotine replacement therapy helps reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the likelihood of successfully quitting smoking by 50-70%. However, it is not a substitute for smoking cessation strategies. Relieves physical addiction to nicotine, but does not address behavioral or psychological addiction. So some kind of smoking cessation program and strategy is still needed.

IMPORTANT:Below is general medical information that does not include the individual. 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 is convenient as it provides long-term relief from nicotine withdrawal symptoms while only requiring your attention once a day. The nicotine patch is the most studied type of nicotine replacement therapy and increases the chances of quitting smoking by 50-70%.

Nicotine tablets and nicotine gum.

Provide short-term relief from nicotine withdrawal symptoms. And they help keep your mouth busy, which the nicotine patch can't do.

The most effective combination for quitting smoking is the nicotine patch for long-term relief and the nicotine pills for emergencies.

Nicotine lozenges or chewing gum are absorbed through the lining of the mouth, not through the stomach. Food and drink can affect the absorption of nicotine. Therefore, you shouldn't eat or drink for at least 15 minutes before using nicotine gum or lozenges. And you don't have to eat or drink while using them.

The nicotine pill is easier for most people to use than the nicotine gum. The gum sticks to tooth enamel.

How are nicotine pills used? Suck the lollipop until completely dissolved, about 20-30 minutes. Do not gnaw or swallow lollipops.

How do you use nicotine chewing gum? Slowly chew the gum until you feel the taste or tingling in your mouth. So take a break until the taste is gone. Then chew it again to bring the tingling back and stop again.

Nicotine inhalers and nicotine nasal spray.

These are the fastest acting nicotine replacement products available. However, they have an increased risk of addiction. They mimic cigarette smoke, which makes them attractive.

Both nicotine inhalers and nasal sprays are available by prescription.

How long can nicotine replacement therapy be used?

Within the time period indicated on the label. For example, 8, 10 or 12 weeks. It makes sense to use the patch for a total of 3-5 months if you have your doctor's permission.

Most people return to smoking if they reduce their dose from 21 mg to 14 mg too quickly.

Can replacement therapy lead to overdose and nicotine poisoning?

Yes, if you use it incorrectly.

Here are some symptoms of nicotine overdose or nicotine poisoning:

Excitement, worry, tremor
Headache
Rapid or irregular heartbeat
Nausea, vomiting, abdominal pain, diarrhea
Cold sweat, pale

If you experience any of these symptoms, call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:

Impaired vision or hearing
Vertigo or weakness
Fast breathing
Disorientation in space
Convulsions

Emergency services should be called for these symptoms.

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 attacks and strokes. There is not enough evidence to be absolutely certain that nicotine replacement therapy is safe for pregnant women. However, many doctors believe that substitution therapy is much safer than smoking.

Quit smoking.

There are prescription drugs to help you quit smoking. Some of them can be used in conjunction with nicotine replacement therapy. Most should be started before quitting smoking and requiring a prescription.

IMPORTANT:This is general medical information and is not tailored to the individual. You should always consult your doctor about your health problems.

Reasons to quit smoking

Here are some things you probably don't know about the dangers of smoking. This addiction causes more deaths each year than all of the following combined:

Alcoholism
Dependency
Incident
AIDS

If you are recovering from drug addiction or alcoholism, there is no point in dying from smoking.

Smoking kills 6 million people worldwide every year. Smokers more often die from heart disease and stroke than from lung cancer.

Smoking causes type 2 diabetes. Smokers are 30-40% 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 damaged by this addiction.

Here are some reasons why you should quit smoking:

You are concerned about your health
You are concerned about your
Do you know someone who has had health problems with smoking
You are trying to be a positive role model for your family
You want to save
Smoking costs between $ 2, 500 and $ 5, 000 per year. This is the price of a good holiday.

Facts about secondhand smoke

Passive smoking leads to the same deaths as regular smoking. There is no security level. For non-smokers exposed to secondhand smoke, the risk is greater:

25-30% more likely to develop heart disease and stroke
20-30% more likely to develop lung cancer

Children and passive smoking

Passive smoking 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

Is all of the above not enough to quit smoking once and for all?