If you really want to stop smoking for good, we will accompany you step by step through all the phases of quitting smoking.You'll learn how to prepare, quit smoking, and avoid relapses.You will also learn how to make it easier for you to quit smoking.
You're probably at a stage where part of you wants to quit the habit, but another part of you doesn't.You may be afraid that you will fail.Put these thoughts aside.Thinking about why you want to quit a bad habit will motivate you to succeed.
It doesn't matter how much or how long you smoked.If you stop now, your body will recover and help you, even if you have neglected its health for many years.
Nicotine addiction
The average smoker consumes about 200 servings of nicotine per day and more than 70,000 per year.Ten puffs per cigarette multiplied by 20 cigarettes per day equals about 200 servings of nicotine per day.This is partly why smoking is so addictive.Your brain is constantly waiting for the next hit of nicotine.Studies have shown that nicotine is just as addictive as some drugs.
Symptoms of Nicotine Withdrawal:
- irritability
- Fear
- Difficulty concentrating
- Headache
- gluttony
- Craving cigarettes
What happens when you quit nicotine?Smoking increases the number of nicotine receptors in your brain.When you stop smoking, these receptors continue to expect nicotine.When they don't understand it, they start to adapt.
How long do nicotine withdrawal symptoms last?
Nicotine is eliminated from the body 72 hours after quitting smoking.Nicotine withdrawal symptoms typically peak 2-3 days after quitting smoking and resolve within 1-3 months.After you quit smoking, it takes at least three months for your brain chemistry to return to normal.The last two symptoms are irritability and lethargy.
Any effective smoking cessation program must take this long adjustment period into account.For this reason, some doctors recommend gradually reducing the nicotine dose through nicotine replacement therapy.However, most people begin to feel better after a week and symptoms usually disappear within three months.
How to quit smoking yourself: a step-by-step plan
The step-by-step plan includes the following steps:
- Make the decision to quit smoking
- Identify situations that increase your risk of smoking
- Prepare everything you need
- Choose a date when you would like to quit smoking
- Tell everyone you know about your decision.
- Remove anything that reminds you of smoking
- Be prepared to endure the first two weeks
- Develop a strategy to maintain endurance
1. Decide to quit smoking
Determine the reasons why you are giving up a bad habit.Quitting smoking is difficult.But you can win if you keep your goals in mind.If you've ever tried to quit smoking and failed, don't let it shake your confidence.The more you try, the more likely you are to succeed.Maybe you weren't prepared 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 is also a psychological addiction.Why do you smoke?Is this a way to take a break from 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.It's an opportunity to escape from everyday life, relax or do something good for yourself.
You should expect situations in which the risk of smoking is particularly high.This will help you deal with temptations.Here are some common situations that encourage you to smoke:
- drink coffee
- End of breakfast
- drive a car
- With your phone
- stressful situations
- Alcohol consumption
- Social events
Here are some strategies for dealing with temptation:
If you smoke with your morning cup of coffee, drink your coffee at work, where it will likely be more difficult for you to smoke.
If you smoke while driving, change your route.This requires attention so that you don't go on autopilot.
If you are in the habit of smoking after eating or after dinner, go for a walk, brush your teeth, do something.
Smoke while talking on the phone – squeeze a ball with your free hand instead.Try to keep busy with something all the time.They often smoke simply out of inactivity.
What to do if you can't resist?The best thing you can do is avoid all-or-nothing thinking.Do not give up.You may not have endured it, but all is not lost.
The more you try to quit smoking, the more likely you are to succeed.
3. Prepare everything you need to quit smoking
Every smoker knows that smoking causes oral addiction.When you quit, your brain still craves the feeling of a cigarette in your mouth.As part of your smoking cessation plan, stock up on oral substitutes such as chewing gum, raw vegetables, carrot sticks, candies, straws, and the like.
If you are considering taking nicotine or smoking cessation medications, talk to your doctor.Learn how to use them, what side effects you may experience, and what to watch out for.
4. Choose a date when you want to quit smoking
A termination date is a commitment to yourself. This is important because it subconsciously prepares you.Select a date in the next month.It doesn't have to be a special day.Avoid a day when you are busy, busy, or have an event.Write down your desired date somewhere and look at the entry every day.Let your resolve grow as the date approaches.
If you plan to take medication, your doctor may recommend that you start taking it immediately.Ask your doctor when you should start taking the pills.
5. Tell everyone you know about your decision.
Quitting smoking will be easier if you have support.Choose people who you believe will be helpful to you.Tell them about your plan and how they can help.
- Friends will help distract you from other things.
- They can listen to you.
- With the support of your friends, your battle will become easier.
- But explain that you need conversations about light topics.Nothing serious that will cause you stress.
6. Remove all smoking reminders
Smoking, like any addiction, is linked to people, places and things.Smoking attributes: cigarettes, matches, lighters and ashtrays.Get rid of them.Don’t keep 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 crucial to your success.If you succeed the first time, your chances of quitting smoking will increase significantly.Try to stay distracted, stay busy and take care of yourself.Have fun and avoid stress.
Take your time
Spend time with friends more often.Go for a walk, ride a bike, go to the gym or go to the movies.Pamper yourself.
- Keep your hands busy.Twirl a pen or something else between your fingers.
- Drink more water.
- Meet people who can help you.Everyone understands how difficult it is for you.Don't try to quit smoking on your own.
- When you are left alone with your temptations, you give them the opportunity to grow.
- Relax and take a deep breath.
Avoid provocative situations
- Don't stay around smokers.No matter how friendly and helpful your smoking friends are, they increase the risk of relapse.
- Practice saying, “No, thank you, I don’t smoke anymore.”
- If you feel that smoking is at risk, leave immediately.
- A change of scenery can be helpful.
Talk to yourself
Most temptations only last 10-20 minutes.Take a break and the craving will pass.Say to yourself:
- “I refuse to believe that smoking is stronger than me.”
- “I will never smoke again.”
- “I have decided to become a non-smoker.”
- “Here and now.”
8. Develop a strategy for maintaining endurance.
Don't think about quitting smoking forever.This can be discouraging.Start now and the days will gradually add up.
Self-care
Be kind to yourself. This is probably the most important and underrated part of quitting smoking.They believe that you only deserve a reward after you have abstained from smoking for a long time.But that is old thinking.
Don't try to go on a diet by giving up a bad habit.You already have too many unpleasant feelings.Instead, try eating 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.Treat yourself.
Use the money you save on cigarettes to treat yourself once a week.Or save money for something bigger, like a trip.Throw a party for you and your friends.
What to do when stressed?
Get enough rest and eat healthy foods.Lack of sleep and excessive sugar consumption can be triggers.
Give your mouth something to eat, such as chewing gum, raw vegetables, or carrot sticks.
Stress is a common reason for smoking.Relax by taking a few slow, deep breaths.Breathe in through your nose and out through your mouth.Repeat this five times and you will feel relief.
Support yourself
- If you really want to smoke, think about how stubborn you have been.
- Think about your reasons for quitting smoking.
- Don't let your addiction win.
- Consider the benefits to your health, your finances and your family.
- Remember that one cigarette leads to another.
- Consider yourself a non-smoker.That is the ultimate goal.You stop thinking about the fact that you need to quit smoking.
Nicotine replacement therapy
Nicotine replacement therapy helps relieve nicotine withdrawal symptoms.Nicotine replacement therapy increases the likelihood of successfully quitting smoking by 50-70 percent.However, it does not replace smoking cessation strategies.It relieves physical dependence on nicotine but does not combat behavioral or psychological dependence.A smoking cessation program and strategy is still needed.
IMPORTANT:The following is general medical information that does not take into account the individual characteristics of a specific person.Some people may not be able to use nicotine replacement therapy due to allergies or other medical conditions.You should always consult your doctor regarding your health.
What types of nicotine replacement therapy are there?
There are three categories of nicotine replacement therapy: nicotine absorbed through the skin, mouth, and respiratory system.Here are some key points to help you make your decision.
Nicotine patches.
It's convenient because it provides long-term relief from nicotine withdrawal and only requires your attention once a day.The nicotine patch is the most studied form of nicotine replacement therapy and increases your chances of quitting smoking by 50 to 70 percent.
Nicotine lozenges and nicotine chewing gum.
They provide short-term relief from nicotine withdrawal symptoms.And they help keep your mouth busy in a way that a nicotine patch can't.
The most effective combination for quitting smoking is a nicotine patch for long-term relief and nicotine lozenges for emergency use.
Nicotine in lozenges or chewing gum is absorbed through the oral mucosa and not through the stomach.Food and drinks can interfere with nicotine absorption.Therefore, you should not eat or drink anything for at least 15 minutes before using nicotine gum or lozenges.And you should not eat or drink while using it.
Most people find it easier to use nicotine lozenges than nicotine gum.The gums stick to the tooth enamel.
How to use nicotine lozenges?Suck the lollipop for 20 to 30 minutes until it is completely dissolved.Do not bite or swallow the candy.
How do I use nicotine gum?Chew the gum slowly until you feel a taste or tingling sensation in your mouth.Then pause until the taste disappears.Then chew it again to restore the tingling sensation and take another break.
Nicotine inhalers and nicotine nasal spray.
They are the fastest-acting nicotine replacement products.However, you have an increased risk of addiction.They imitate smoking cigarettes, which makes them attractive.
Both nicotine inhalers and nasal sprays are available with a doctor's prescription.
How long can you use nicotine replacement therapy?
For the period stated on the label.For example 8, 10 or 12 weeks.It is advisable to use the patch for a total of 3 to 5 months if you have your doctor's approval.
Most people return to smoking if they reduce the full dose of 21 mg to 14 mg too quickly.
Can replacement therapy cause overdose and nicotine poisoning?
Yes, if you use it incorrectly.
Here are some symptoms of nicotine overdose or nicotine poisoning:
- Excitement, restlessness, trembling
- Headache
- Fast or uneven heartbeat
- Nausea, vomiting, abdominal pain, diarrhea
- Cold sweat, paleness
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
- Rapid breathing
- Disorientation in space
- cramps
If these symptoms occur, 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 your risk of heart attacks and strokes.There is not enough data to be absolutely certain that nicotine replacement therapy is safe for pregnant women.However, many doctors believe that replacement therapy is much safer than smoking.
Quit smoking.
There are prescription medications that can help you quit smoking.Some of these may be used in conjunction with nicotine replacement therapy.Most should be started before quitting and require a prescription.
IMPORTANT:This is general medical information and is not tailored to any specific individual.If you have any health questions, you should always consult your doctor.
Reasons to quit smoking
Here are just a few things you probably don't know about the dangers of smoking.This bad habit causes more deaths each year than all of the following combined:
- alcoholism
- Drug addiction
- Traffic accident
- AIDS
If you are being treated for drug addiction or alcoholism, it makes no sense to die afterwards as a result of smoking.
Smoking kills 6 million people worldwide every year.Smokers are more likely to die from heart disease and stroke than from lung cancer.
Smoking causes type 2 diabetes.Smokers have a 30 to 40 percent higher risk of developing 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:
- Are you worried about your health?
- Are you worried about your addiction?
- Do you know anyone who has had health problems due to smoking?
- You try 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 passive smoking.
Secondhand smoke causes the same deaths as regular smoking.There is no safe level.Non-smokers exposed to secondhand smoke are at higher risk of:
- 25-30 percent higher risk of developing heart disease and stroke
- 20-30 percent higher risk of developing lung cancer
Children and passive smoking
Secondhand smoke has been proven to be harmful to children's health and increases the risk of the following diseases:
- Asthma, pneumonia and bronchitis
- Ear infections
- Sudden infant death syndrome
Isn't all this enough to stop smoking once and for all?