8 STEPS TO STOP SMOKING FOREVER

23 August 2020

If you really want to quit smoking forever, we're going to walk you step by step through the steps to quitting smoking. You will learn to prepare, stop, and avoid relapses. You will also learn how to make smoking cessation easier.

You are probably at a stage where part of you wants to get rid of this habit and the other part doesn't. You might be concerned that you will fail. 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 stop 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, makes about 200 servings of nicotine per day. This is in part why smoking is so addicting. Your brain is constantly waiting for the next dose of nicotine. Research has shown that nicotine is just as addictive as some drugs.

Nicotine withdrawal symptoms:

Irritable
concern
Difficult concentration
headache
Gluttony
Cravings for cigarettes

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

How long do the nicotine withdrawal symptoms last?

Nicotine is excreted from the body 72 hours after smoking cessation. The symptoms of nicotine withdrawal usually appear 2 to 3 days after you quit smoking and resolve within 1 to 3 months. It will take 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 time into account. For this reason, some doctors recommend that you gradually reduce your nicotine doses with nicotine replacement therapy. However, most people feel better after 1 week, and symptoms usually go away within 3 months.

How to quit smoking yourself: step by step plan

A step-by-step plan contains the following steps:

Make the decision to quit smoking
Identify situations that increase your risk of smoking
Get everything you need
Please select a date when you want to stop smoking
Tell everyone you know about your decision
Remove anything related to smoking
Prepare for the first two weeks
Develop an aging strategy

1. Make the decision to quit smoking

Identify your reasons for quitting a bad habit. Quitting smoking is difficult. But you can win if you keep your goals in mind. If you've tried to quit before and failed, don't let this shake you 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 your risk of smoking

Smoking is not just a physical addiction to nicotine. It's also a psychological addiction. Why do you smoke? Is this a way to escape your busy work schedule? Is this a moment when you can be alone with your thoughts? Most people smoke for the same reasons as alcoholics. This is a chance to escape, relax, or be pampered.

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

drink coffee
End of breakfast
drive
Using the phone
Stressful situations
drink alcohol
Social events

Here are some strategies for dealing with temptation:

If you smoke over your morning coffee, have a coffee at work that is likely to make smoking more difficult.

If you smoke while driving, change your route. This requires that you be careful not to be on the autopilot.

If you're used to smoking after you eat, go for a walk after dinner, brush your teeth, do something.

Smoke on the phone - instead, push the ball with your free hand. Try to be busy all the time. People often smoke out of idleness.

What if you can't resist? The best thing is to avoid all or nothing thoughts. Do not give up. You may not be able to take it, but all is not lost.

The more you try to quit smoking, the better your chance of success.

3. Get everything you need to quit smoking

Every smoker knows that smoking leads to oral addiction. When you stop, your brain will still have the feeling of a cigarette in your mouth. As part of a smoking cessation plan, get hold of oral substitutes like chewing gum, raw vegetables, carrot sticks, caramel, straws, and the like.

If you want to use nicotine or smoking cessation drugs, talk to your doctor. Learn how to use them, possible side effects, and what to look out for.

4. Select an end date

A termination date is an obligation in itself. This is important because it unconsciously prepares you. Pick an appointment for the next month. It doesn't have to be a special day. Avoid a day when you are busy or having an activity. Write down the selected date somewhere and look at the entry every day. Let your determination grow as the date approaches.

If you are taking any medicines, your doctor may advise you to take them straight away. Ask your doctor when to start taking pills.

5. Tell everyone you know about your decision

When you have support, it is easier to quit smoking. Pick people who you think will be useful to you. Tell them your plan and how they can help.

Friends can help you distract yourself.
They can listen to you.
With the help of friends, your fight will be easier.
But explain that you want easy conversations. Nothing important to stress your mind.

6. Delete all smoking reminders

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

Freshen up the air at home, at work and in your car. The smell of cigarettes is definitely a trigger, especially in the beginning.

7. Prepare for the first two weeks

to endure

The first two weeks are critical to your success. The first time you can be successful, your chances of quitting smoking increase significantly. Try to be distracted, always be busy, and take care of yourself. Have fun and avoid stress.

Take your time

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

Keep your hands busy. Swirl a pen or something in your fingers.
Drink plenty 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, let them grow.
Relax and take a deep breath.

Avoid provocative situations

Do not interact with smokers. No matter how friendly and supportive your smoking friends are, they increase your risk of an outbreak.
Practice saying, “No thanks, I don't smoke anymore. “
If you are at risk of smoking, leave immediately.
A change of scene can be helpful.

Talk to yourself

Most temptations only last 10-20 minutes. Let yourself be distracted and the desire will pass. Say to yourself:

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

8. Develop a strategy for maintaining exposure

Don't think about quitting smoking for good. This can discourage you. Start now and the days will get longer.

Personal care

Be nice to yourself. This is probably the most important and underrated condition for smoking cessation. They just believe that after long periods of abstinence, you deserve to be rewarded from smoking. But that's old thinking.

Don't try to diet by giving up a bad habit. You already have too many uncomfortable sensations. Instead, try to eat more fruits and vegetables.

Celebrate your successes

People who quit smoking tend to pay more attention to their mistakes. But don't underestimate how far you've come. Pamper yourself.

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

Stress relief

Get plenty of 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 this 5 times and you will feel relieved

Support yourself

If you really want to smoke, think about how persistent you have been so far.
Remind yourself of your reasons for quitting smoking.
Don't let your addiction win.
Think about the benefits to your health, finances, and family.
Remember one cigarette draws another.
Consider yourself a non-smoker. This is the ultimate goal. You stop thinking about smoking cessation.

Nicotine replacement therapy

Nicotine replacement therapy helps reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the likelihood of successful smoking cessation by 50-70 percent. However, it does not replace smoking cessation strategies. It alleviates physical nicotine addiction, but does not address behavioral or psychological addiction. Therefore, some type of smoking cessation program and strategy is still needed.

IMPORTANT:The following is general medical information that the individual does not include. Some people may not be able to use nicotine replacement therapy because of allergies or other medical conditions. You should always consult with your doctor about your health.

What types of nicotine replacement therapy are there?

There are three categories of nicotine replacement therapies: Nicotine, which is absorbed through the skin, mouth and airways. Here are some key points to help you make your decision.

Nicotine patch.

It comes in handy that it provides long-term relief from nicotine withdrawal symptoms and requires your attention only once a day. The nicotine patch is the best-studied type of nicotine replacement therapy and increases the likelihood of quitting smoking by 50-70 percent.

Nicotine lozenges and nicotine chewing gum.

They provide short-term relief from nicotine withdrawal symptoms. And they help to keep your mouth occupied, which nicotine patches can't.

The most effective combination for smoking cessation is a nicotine patch for long-term relief and a nicotine lozenge for emergencies.

Nicotine in lozenges or chewing gum is absorbed through the lining of the mouth and not through the stomach. Eating and drinking can affect the absorption of nicotine. Therefore, you should not eat or drink anything for at least 15 minutes before using nicotine gum or lozenges. And you must not eat or drink while using.

Nicotine lozenges are easier to use than nicotine gum for most people. The gums adhere to the enamel.

How do I use nicotine lozenges? Suck on the lollipop until it has completely dissolved, about 20-30 minutes. Do not chew or swallow lollipops.

How do you use nicotine gum? Chew the gum slowly until you taste it or it tingles in your mouth. Then take a break until the taste is gone. Then chew it again to bring the tingling back and pause again.

Nicotine inhalers and nicotine nasal spray.

They are the fastest acting nicotine replacement products on the market. However, you have an increased risk of addiction. They mimic smoking, which makes them attractive.

Both nicotine inhalers and nasal sprays require a prescription.

How long can nicotine replacement therapy be used?

Within the time period specified on the label. For example 8, 10 or 12 weeks. It makes sense to use the patch for a total of 3 to 5 months, with the permission of your doctor.

Most people will return to smoking if they reduce the full 21 mg dose to 14 mg too quickly.

Can substitution therapy lead to overdose and nicotine poisoning?

Yes, if you're using it incorrectly.

Here are some of the symptoms of nicotine overdose or nicotine poisoning:

Excitement, worry, trembling
headache
Fast or uneven heartbeat
nausea, vomiting, abdominal pain, diarrhea
Cold sweat, pallor

If any of these symptoms occur, call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning are:

Visual or hearing impairment
dizziness or weakness
Rapid 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 diseases. It doesn't increase the risk of heart attacks and strokes. There isn't 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.

Stop smoking.

There are prescription drugs that you can use to quit smoking. Some of them can be used in conjunction with nicotine replacement therapy. Most should be started prior to giving up smoking and require a prescription.

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

Reasons to quit smoking

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

alcoholism
is looking for
accident
AIDS

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

Smoking kills 6 million people worldwide every year. Smokers are more likely to die from heart disease and strokes than from lung cancer.

Smoking causes type 2 diabetes. Smokers are 30-40 percent more likely to develop diabetes. These are just some of the diseases that smoking causes. There is no organ or system in your body that is not harmed by this addiction.

Here are some reasons why you should stop smoking:

You are worried about your health
You are worried about your addiction
You know someone who has health problems from smoking
you are trying to be a positive role model for your family
You want to save money
Smoking costs between $ 2, 500 and $ 5, 000 per year. This is the price for a great vacation.

Facts about passive smoking

Passive smoking leads to the same deaths as normal smoking. There is no safe level. For non-smokers who are exposed to secondhand smoke, there is a higher risk:

25-30 percent more likely to have heart disease and strokes
20-30 percent more likely to develop lung cancer

Children and second-hand smokers

Passive smoking has been shown to damage the health of children and increases the risk of the following diseases:

Asthma, pneumonia and bronchitis
ear infections
Sudden Infant Death Syndrome

Isn't everything enough to quit smoking once and for all?