How many times have you promised yourself that you would quit smoking starting tomorrow? If you are still reading this article, chances are you are still considering quitting smoking. Usually, we make a promise to quit smoking when we start to run out of breath while walking up the stairs, every time our throat hurts, every time we compare our physical condition to that of a non-smoker and then we realize that we are inadequate compared to them.
To clarify, and to avoid misunderstandings, quitting smoking is a personal choice. No one can convince someone to quit smoking better than himself. This article is not to create an anti-smoking campaign, there is no need for it and everyone around the world knows the harmful effects of smoking. This article is intended to provide some useful and easy-to-follow tips that can help a person decide to quit smoking and how to achieve it.
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| 20 STEPS TO QUIT SMOKING |
Smoking is an addiction. Experts agree that the decision to quit smoking is made when the smoker truly feels the need for change. When the smoker feels threatened by smoking for himself and others around him and when he believes that staying away from nicotine will bring significant benefits to him, and also when he feels able to cope with change. Simply put, decisions are in our minds and must be carried out. Every effort is influenced by certain methods and prohibitions, and if it does not originate from our desires, it is doomed to fail.
So if you have made up your mind, the following article will guide you on how to quit smoking. If you are not sure that you want to quit smoking, you can always save this article for future use. 20 Tips To Quit Smoking
1. Publicize your decision to quit smoking
Let friends and family know your decision to quit smoking. Get support from people close to you to always remind you of your goal of quitting smoking and the health benefits whenever you feel a strong urge to smoke. Also, very importantly, ask friends and family not to smoke in front of you and not to leave cigarettes around you.
2. Set a target time
Set a target time of 2-3 weeks starting when you make the decision to quit smoking. Make sure that this period does not coincide with any stressful conditions you may be experiencing so that your attempt to quit smoking is easier to live with. Try to gradually reduce the number of cigarettes you smoke in the coming weeks until you finally quit altogether at the time you set.
3. Make a schedule
Set a specific schedule, which is neither too tight nor too short in duration, to tolerate the possibility of an “offense”, where you have a strong urge to smoke and don't be disappointed if you don't make it in the first three days. Keep trying. Few people succeed on their first try.
4. Start the easy way
The record under what conditions you smoked most (boredom, anxiety, friendships, loneliness, watching television, playing cards, coffee, etc.). Give a value of 0 to 5 with the criteria 0 is "like a train" and 5 is "only when needed".
Find times when you smoke “like a train”, and make an effort to start quitting smoking gradually. This way you will make a good start and also increase your confidence to proceed to the stage of quitting smoking completely.
5. Avoid habits that make you smoke
Avoid the main reasons that cause your desire to smoke such as coffee, alcohol, evening events, arguing, etc. If you can't resist the temptation, try to consume more dairy products, fruits and vegetables, as surveys have shown that these foods will give you an unpleasant taste in smoking.
Also avoid habits that you always combine with smoking such as watching television, reading magazines or surfing the internet.
6. Get busy
Especially in the early days you try, find busy with things that you like and try not to leave a lot of time to be alone so that the urge to smoke occurs. Also, try to divert the urge in an intense activity, for example by doing some sports, walking or cycling.
7. Sleep more
Try to sleep more than you usually do. Body and soul become more tired due to efforts to quit smoking so it requires more rest. Besides, bedtime is the time when you don't think about smoking.
8. Drink more water
Try to drink more water. Water helps in removing the toxins from smoking that have accumulated in your body faster while reducing your urge to smoke.
9. Visit a smoke-free place
Try to spend many hours a day in a place where smoking is not allowed, such as a library or bookstore. If you take a break to sit and drink coffee with friends, choose a non-smoking area.
10. Keep your hands busy
Keep your hands busy. It has been proven that one of the reasons people continue to smoke is because their smoking habit is related to what they do with their hands. Have your handhold anything, except a cigarette, such as holding a pen, a piece of paper, or anything else that can trick you, that is used to make the mechanical smoking motion (the same motion over and over again when smoking).
11. Avoid the temptation to smoke after eating
Most smokers tend to smoke immediately after eating. Stand up immediately from your table after eating to brush your teeth or go for a walk. Try not to fall into the temptation of smoking.
12. Don't fall into the “one cigarette trap”
Try to resist the temptation to smoke “just one cigarette”. This is to ensure that once you smoke just one cigarette you will ruin your efforts to quit smoking, as the next cigarette will soon follow.
If you fall into a trap, don't punish yourself too hard. Try not to make the same mistake again and always keep in your mind that this is just a temporary misstep in your quest to quit smoking forever.
13. Try a nicotine replacement
If you feel that the lack of nicotine is creating a nuisance, or if in the first few days you don't succeed in quitting smoking, try using a nicotine replacement, such as nicotine gum. This will help you to get rid of the smoking habit and will eventually help you to quit smoking.
14. Try acupuncture
Acupuncture is a natural, painless and safe method of treating nicotine dependence. One to five visits will reduce the intensity of symptoms such as psychological distress, anxiety, tension, depression, and feelings of emptiness caused by long-term use of drugs such as nicotine. Surveys also show that acupuncture increases vitality and fertility and helps the brain to think clearly.
15. Reward yourself for your hard work
Reward yourself for every smoke-free day. A good idea in this direction is to use the money saved from not smoking to buy something or go for a walk.
16. Watch your diet
Consider consulting a dietician and following a nutrition program for the first few months, as the majority of smokers gain a few pounds as they tend to eat/snack more as a substitute for not smoking.
17. Think positive
Don't think of quitting smoking as a sacrifice. Think that you will get more benefits by not smoking.
18. Accept your weakness
Reconcile with your weaknesses, and don't isolate yourself because you feel dependent on tobacco. The fact is that if smoking is of no use, then no one will smoke. The solution is to be able to gradually saturate your brain with the negative effects of smoking and ultimately be able to turn perceptions into the benefits of quitting smoking.
19. Smoking consciously
The point is when you do activities where you always combine smoking, say "now I'm going to smoke". This method will help you gradually remove the cigarette from other concurrent activities, such as driving, surfing the internet or talking on the phone. Recognizing smoking in the long term will help overcome the problem of “unconscious smoking”.
20. Quit smoking – Start now
You've read how to quit smoking and you also have the will to do it, why not start your business from now on. Set your target date and follow the steps above. Quitting smoking is really beneficial for you and your health.
Again this is your choice...
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