If you really want to quit smoking for good, we'll guide you step-by-step through all the stages of quitting.You'll learn how to prepare, how to quit smoking, and how to avoid relapse.You'll also learn how to quit smoking more easily.
You may be at a stage where part of you wants to break the habit, but another part of you doesn't.You may be worried 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 quit smoking now, your body will start to recover and work for you, even if you've neglected its health for years.
nicotine addiction
The average smoker absorbs approximately 200 servings of nicotine per day and more than 70,000 servings per year.Ten puffs per cigarette multiplied by 20 cigarettes per day equals about 200 servings of nicotine per day.This is part of the reason smoking is so addictive.Your brain is always waiting for the next hit of nicotine.Research shows that nicotine is as addictive as some drugs.
Nicotine withdrawal symptoms:
- irritable
- anxiety
- difficulty concentrating
- Headache
- Gluttony
- craving cigarettes
What happens when you quit nicotine?Smoking increases the number of nicotine receptors in the brain.When you quit smoking, these receptors continue to expect nicotine.When they don't understand, they begin to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after you quit smoking.Nicotine withdrawal symptoms usually peak 2-3 days after quitting smoking and disappear within 1-3 months.After you quit smoking, it takes at least 3 months for your brain chemicals to return to normal.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take into account this lengthy adjustment period.This is why some doctors recommend using nicotine replacement therapy to gradually reduce your nicotine dose.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 the decision to quit smoking
- Identify conditions that increase the risk of smoking
- Have everything you need ready
- Choose a quit date
- Tell everyone you know about your decision.
- Get rid of anything that reminds you of smoking
- Be prepared to endure the first two weeks
- Develop strategies to maintain endurance
1. Decide to quit smoking
Identify the reasons for giving up the bad habit.Quitting smoking is difficult.But if you keep your goals in mind, you can win.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 didn't take the right steps.
2. Identify conditions that increase the risk of smoking
Smoking is more than just your body's dependence on nicotine.It is also a psychological addiction.Why do you smoke?Is this a way for you to take a break from your busy schedule?Is this a time when you can be alone with your thoughts?Most people smoke for the same reasons that alcoholics do.This is a chance to escape, relax or pamper yourself.
You should anticipate situations where the risks of smoking are particularly high.This will help you deal with temptation.Here are some common situations that encourage you to smoke:
- drink coffee
- Breakfast is over
- driving a car
- use your mobile phone
- stressful situations
- Drinking quantity
- social events
Here are some strategies for dealing with temptation:
If you smoke with your morning coffee, drink your coffee at work, where it may be harder 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're used to smoking after meals, after dinner is over, go for a walk, brush your teeth, do something.
Smoking while on the phone - use your free hand to squeeze a ball.Try to stay busy with something.They often smoke just out of idleness.
What if you can’t resist?The best thing to do is avoid "all or nothing" thinking.Don't give up.You may not be able to bear it, but all is not lost.
The harder you work to quit smoking, the more likely you are to succeed.
3. Be prepared with everything you need to quit smoking
Every smoker knows that smoking can lead to oral addiction.When you quit smoking, your brain still craves the feeling of a cigarette in your mouth.As part of your smoking cessation plan, stock up on oral alternatives such as gum, raw vegetables, carrot sticks, hard candies, straws, etc.
If you are considering using nicotine or smoking cessation medications, talk to your doctor.Learn how to use them, potential side effects, and what to watch out for.
4. Choose a quit date
A quit date is a promise you make to yourself.This is important because it subconsciously prepares you.Select a date for the next month.It doesn’t have to be a special day.Avoid a busy, hectic or active day.Write down the date of your choice somewhere and then look at that entry every day.Let your determination grow as the date approaches.
If you plan to use medication, your doctor may tell you to start using it right away.Ask your doctor when you should start taking your medication.
5. Tell everyone you know about your decision.
Quitting smoking is easier if you have support.Choose someone you think will be helpful to you.Tell them about your plans and how they can help.
- Friends will help distract you.
- They can listen to you.
- Your struggle will become easier with the support of friends.
- But please explain that you need to have a conversation about a light topic.Nothing serious is going to add to your stress.
6. Delete all smoking reminders
Like any addiction, smoking is about people, places and things.Smoking attributes: cigarettes, matches, lighters, ashtrays.Get rid of them.Don't save anything "just in case."
Purify the air in your home, workplace and car.The smell of cigarettes is definitely a trigger, especially in the beginning.
7. Be prepared to endure the first two weeks.
The first two weeks are critical to your success.If you get it right the first time, your chances of quitting will be greatly increased.Try to distract yourself, stay busy, and take care of yourself.Have fun and avoid stress.
take your time
Spend more time with friends.Go for a walk, bike ride, go to the gym or go to the movies.Pamper yourself.
- Keep your hands busy.Roll a pen or something around your finger.
- Drink plenty of water.
- Meet people who can help you.Everyone understands how difficult this is for you.Don't try to quit smoking alone.
- If you resist temptation, you give them a chance 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, thank you, I won't smoke anymore."
- If you feel you are in danger of smoking, please leave immediately.
- A change of scenery might help.
talk to yourself
Most temptations only last 10 to 20 minutes.Take a break and the cravings will disappear.Tell yourself:
- "I don't believe smoking is more powerful than me."
- "I will never smoke again."
- "I decided not to smoke anymore."
- "Here and now."
8. Develop strategies to maintain endurance.
Don't think about quitting smoking forever.This can be frustrating.From now on, the days will start to add up.
self care
Be kind to yourself.This is probably the most important and most underestimated part of quitting smoking.You believe you should only be rewarded if you quit smoking over the long term.But this is an old idea.
Don't try to diet by quitting bad habits.You already have too many bad feelings.Instead, try eating more fruits and vegetables.
celebrate your achievements
People who quit smoking tend to focus more on their own failures.But don’t underestimate how far you’ve come.Be kind to yourself.
Treat yourself once a week with the money you save on cigarettes.Or save for something bigger, like traveling.Throw a party for you and your friends.
What to do when you’re stressed
Get enough rest and eat healthy foods.Lack of sleep and too much sugar can trigger this condition.
Give your mouth something to eat, such as gum, raw vegetables, or carrot sticks.
Stress is a common cause of smoking.Relax by taking a few slow, deep breaths.Breathe in through your nose and exhale through your mouth.Repeat 5 times and you will feel relaxed.
support yourself
- When you really feel like smoking, think about how consistent you've been so far.
- 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 thinking of yourself as a non-smoker.This is the ultimate goal.You no longer think about the fact that you need to quit smoking.
nicotine replacement therapy
Nicotine replacement therapy can help reduce nicotine withdrawal symptoms.Nicotine replacement therapy can increase the likelihood of successful quitting smoking by 50-70%.However, it does not replace smoking cessation strategies.It relieves physical dependence on nicotine but does not resolve behavioral or psychological dependence.Therefore, there is still a need for some kind of smoking cessation program and strategy.
important:The following is general medical information and does not take into account the personal characteristics of a specific person.Some people may not be able to use nicotine replacement therapy due to allergies or other conditions.You should always consult your doctor regarding your medical condition.
What types of nicotine replacement therapy are there?
Nicotine replacement therapies fall into three categories: Nicotine, which is absorbed through the skin, mouth and respiratory tract.Here are some important points to help you decide.
Nicotine patches.
It's convenient because it provides long-term relief from nicotine withdrawal symptoms while only requiring your attention once a day.Nicotine patches are the most studied nicotine replacement therapy and can increase your chances of quitting smoking by 50 to 70 percent.
Nicotine lozenges and nicotine gum.
They can provide short-term relief from nicotine withdrawal symptoms.They help keep your mouth busy in a way that nicotine patches can't.
The most effective combination for smoking cessation is long-term relief nicotine patches and emergency use nicotine lozenges.
Nicotine in lozenges or gum is absorbed through the mucous membranes of the mouth, not through the stomach.Food and drinks can affect the absorption of nicotine.Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges.You should not eat or drink while using them.
Most people find it easier to use nicotine lozenges than nicotine gum.Chewing gum sticks to tooth enamel.
How to use nicotine lozenges?Suck on the lollipop until it is completely dissolved, 20 to 30 minutes.Do not bite or swallow the candy.
How to use nicotine gum?Chew the gum slowly until you feel a taste or tingling sensation in your mouth.Then pause until the smell disappears.Then chew again to restore the tingling sensation and pause again.
Nicotine inhalers and nicotine nasal sprays.
They are the fastest acting of all nicotine replacement products.However, they are at increased risk for addiction.They imitate smoking, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a doctor's prescription.
How long can nicotine replacement therapy be used?
expiration date stated on the label.For example, 8, 10 or 12 weeks.If you get your doctor's approval, it makes sense to use the patch for a total of 3 to 5 months.
Most people will return to smoking if they reduce the full dose of 21 mg to 14 mg too quickly.
Can alternative therapies lead to overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some symptoms of nicotine overdose or nicotine poisoning:
- Excited, restless, trembling
- Headache
- Fast or uneven heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, pale complexion
If you experience any of these symptoms, call your doctor.More serious symptoms of nicotine overdose or nicotine poisoning include:
- visual or hearing impairment
- dizziness or weakness
- Shortness of breath
- disorientation in space
- twitch
If you develop these symptoms, 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 disease or stroke.There is not enough data to be absolutely sure that nicotine replacement therapy is safe for pregnant women.However, many doctors believe alternative treatments are much safer than smoking.
Quit smoking.
There are prescription medications that can help you quit smoking.Some of these can be used in conjunction with nicotine replacement therapy.Most should be started before quitting smoking and require a prescription.
important:This is general medical information and is not directed to a specific individual.You should always consult your doctor regarding questions about your health.
Reasons to quit smoking
Here are some things you may not know about the dangers of smoking.This bad habit kills more people every year than all of the following bad habits combined:
- alcoholism
- drug addiction
- road accident
- AIDS
If you are in treatment for drug or alcohol addiction, there is no need to die from smoking afterwards.
Smoking kills 6 million people globally every year.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.No organ or system in your body is 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 developed health problems from smoking?
- You are working hard to be a positive role model for your family.
- Do you want to save money?
- Smoking costs between $2,500 and $5,000 per year.That’s the price of a great 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 higher risk for:
- 25-30% more likely to have heart disease and stroke
- 20-30% 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:
- Asthma, pneumonia and bronchitis
- ear infection
- sudden infant death syndrome
Isn’t the above enough to quit smoking completely?