Want to know how to quit smoking once and for all? Congratulations!
But know: your first day without cigarettes can be difficult, but you have to educate yourself.
To quit smoking, it is important to decide on your own initiative to end cigarette smoking by seeking out the benefits of quitting, such as helping to improve the functioning of the heart and lungs and decreasing the risk of developing cardiovascular problems such as heart attack and stroke. even cancer, for example.
It is possible to quit smoking without resorting to medical help, however, it is always important to follow some tips to avoid relapse and therefore complying with some guidelines to quit smoking can make the cigarette addiction disappear without great sacrifices.
The benefits of quitting smoking are well known. But the addictive power of nicotine associated with daily habit and pressure from the group of friends or family make the decision to drop the cigarette very difficult.
Difficult yes. But never impossible. No one was born smoking. Smoking is recent in the history of mankind. Great personalities and geniuses of mankind have never smoked. You can, therefore, live without the cigarette. Live more and live well!
The way to quitting smoking is long and often arduous. But walking step by step is a guarantee of success.
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It is the first preventable cause of illness, disability and premature death. It is estimated that tobacco accounts for one in four deaths between the ages of 45 and 59. To quit smoking it is essential to be motivated. Many women leave in pregnancy, there is “a greater good.” Other people only when there are symptoms or a scare that brings the fear of dying. Many smokers find willpower simply because they want to feel better. Even when they smoke a lot.
The World Health Organization considers smoking a chronic addictive disease, in which physiological, psychological and social factors intervene.
Several methods can be used to stop smoking, from the abrupt stop to the support of nicotine products, so-called replacement therapies. “Several factors influence the choice of method, such as motivation, fears about quitting smoking and anxiety symptoms”.
Make a plan to stop
Having a plan can make it easier for you to quit. A stop plan gives you ways to stay focused, confident and motivated to give up. You can build your own plan to leave or find an anti-tobacco program that works for you. There are some digital programs with all the material you need to help you achieve this. Day-to-day education is vital to achieving your goal.
If you do not know which method to quit could be good for you, visit some websites and forums to see some reviews of these courses. There is no single approach to quitting works for everyone. Be honest about your needs. If using nicotine patch replacement therapy is part of your plan, be sure to start using it early in the morning.
Removing cigarette related objects
To quit smoking you should start by taking home and work all cigarette related objects, such as ashtrays, lighters, or old cigarette packs.
Avoid the smell
Another important tip is to avoid the smell of cigarettes, so you should wash clothes, curtains, sheets, towels and any other object that may smell of cigarettes. Also, avoiding places where they are smoking is also advisable due to the smell of smoke.
To get a sense of the impact
Only 72 hours after the last cigarette does nicotine disappear completely from your body. The intense urge to smoke reduces in the following weeks.
It is more effective to leave at one time instead of reducing
Tobacco Dependence: The brain has nicotine receptors that are activated only 10 sec. after inhaling the smoke, giving the feeling of satisfaction. The more stimulated, the easier it is to drop the cigarettes.
Choose a day to quit and communicate to friends for support. It should be a symbolic day, preferably a day when you will have to do your usual life by taking cigarettes out of routines like drinking coffee after lunch. From yesterday, throw away cigarettes, lighters and ashtrays, to lessen the temptation.
Dealing with cigarette smoking withdrawal
Lack of cigarette smoking leads to withdrawal. The smoker’s body is accustomed to a daily dose of nicotine. This is addiction! Without nicotine appear some physical and psychological symptoms. Knowing the symptoms is the best way to prepare and deal with them.
The habit of smoking is connected to practically all its activities. Wake up, have breakfast, watch television, read the newspaper and at work. These activities act as a trigger that leads to light the cigarette. These triggers make even those who are too determined to stop wanting to light a cigarette. The intense urge to smoke is called fissure.
In times of fissure, the body is asking for a dose of nicotine. Symptoms of withdrawal appear. It is common for the smoker to rationalize. This is: Make excuses for yourself. Looking for reasons to smoke.
These thoughts are recurrent and should be avoided.
I’ll smoke until I get through this bad time.
Without smoking I will not solve this problem.
Today is not a good day. I’ll stop tomorrow.
It’s my only vice.
Life is not fun without smoking.
These rationalizations can put everything to waste. Take you back to addiction. Remember: Cigarette smoking is more of a problem. Not a friend. It does not help solve any difficulty of your life. It just obscures the problems by putting a smokescreen between you and them. It’s even harder to recognize and solve stressful situations!
Avoid smoking triggers
Triggers are the people, places, things and situations that usually cause you to crave. Beware of this negative network of friends! Usually, the greater the degree of dependence the greater the difficulty of quitting smoking, the more important is the determination to stop smoking. On your day of stopping, try to avoid all your triggers.
Here are some tips to help you cheat some common smoking triggers:
Throw away your cigarettes, lighters and ashtrays if you have not already;
Avoid caffeine, which can make you feel nervous. Try water instead;
Spend time with non-smokers;
Go to places where smoking is not allowed;
Get plenty of rest and eat healthy. Being tired can trigger smoking;
Change your routine to avoid the things you can associate with smoking.
Do enjoyable activities
When the will to smoke comes, it is important for the smoker to be distracted by doing activities that will give him pleasure and replace the feeling of loss, for example, going outdoors, going to the beach or garden.
In addition, you should do an activity that takes up time and hands daily, such as crocheting, gardening, painting or exercising, are great options.
Not everyone needs medication
Rather, the effort must be psychological. If it does not work, do not start with nicotine lozenges or dressings without professional supervision – you need to adjust your dose and you may have side effects if you smoke. Many people give up on cessation because they do not do the therapy properly. Yoga can help you.
Going back to smoking a cigarette is almost always synonymous with relapse. Smokers who manage to smoke only occasionally are rare: brain receptors will re-build a situation of dependency. If you have a relapse, do not give up: set a new date and start all over again.
Well, I hope this has helped you know how to quit smoking. It’s not easy, but your life and the lives of the people you love thank you very much for that step.