9 methods to help you quit smoking
You may be aware that quitting smoking is one of the best things you can do for your health, so you must take it seriously in order to truly quit smoking. But, unfortunately, it is not that simple; you may face a significant challenge, and it may take several attempts before you succeed.
So, how do you give up smoking? The following tried-and-true strategies can assist you in reaching your goal. Try one or two, or all of them, until you find something that works for you.
1- Write it down in writing
Consider what you dislike about smoking and why you want to quit:
Are you concerned about smoking's health consequences, such as lung cancer and heart disease?
Do you want to feel better?
Do you want to be a role model for your children?
Do you want to get rid of the odor of cigarette smoke in your hair, skin, and clothing?
Make a list of everything and keep it with you. Every time you go to get a cigarette or want to smoke, read your list and remind yourself that you want to quit smoking.
2- Ask for support
Tell your family, friends, and coworkers that you want to quit smoking, and ask them to remind you of this if they see you holding cigarettes. Also, encourage your smoking friends and family members to quit, and think about joining a support group, either in person or online, for people who have already quit or want to quit smoking.
3- Visiting the specialist
Contact a tobacco addiction expert through your doctor, a local treatment center, or a phone-based program (an application downloaded to a mobile phone that includes a reminder of the benefits and harms of quitting smoking and everything that can help you on your journey to quit).
4- Handle things calmly
Most individuals try to quit smoking by establishing a quit date and then abruptly quitting on that day. If you tried this strategy multiple times and it did not work for you, you may wish to start the process by gradually quitting smoking.
Delaying your first cigarette of the day, smoking only half of the cigarette, purchasing only one pack of cigarettes at a time, and setting aside a period of smoking each day for physical exercise are all ways to gradually quit. Take advantage of your accomplishment to quit smoking for good.
5- Avoid smoking stimuli
Recognize and avoid the locations and events that cause you to want smoking. Visit locations where smoking is not permitted, such as a museum or an entertainment venue, and spend time with individuals who do not smoke or who want to quit smoking. Use the main entrance instead than the smokers' entrance at work.
And keep yourself active, especially when boredom may tempt you to smoke. Make smoking unavailable by putting cigarettes and lighters in the car while you are at home or at work.
Replace old habits with new ones that are unrelated to smoking, such as chewing gum while driving or taking a different route to work, to keep your attention in the surroundings and avoid smoking. Get up from the table as soon as you finish your meal, drink water or tea instead of coffee, and practice saying no, thanks, I don't smoke.
6- Try a product to quit smoking
Use withdrawal symptoms or a desire to smoke as an excuse not to stop, since there are various FDA-approved drugs available to assist you handle this. Some nicotine replacement treatment products, such as plasters, gums, and lozenges, are accessible without a prescription. Prescription nicotine nasal sprays and an inhaler are also available.
Other choices may be among other drugs provided by the doctor, including bupropion (Zyban) can help regulate nicotine cravings; varenicline (Chantix) can lessen the pleasurable benefits of smoking while also alleviating nicotine withdrawal symptoms.
You might be able to utilize a mix of smoking cessation drugs at the same time. To accomplish changes in your behavior and beliefs, one of the most successful methods is to combine smoking cessation with therapy. Consult your doctor about any drugs that could be suitable for you.
7- Dealing with pressure
To keep stress and anxiety under control, prioritize your tasks, and think about the tasks that you can get rid of or delegate to someone else, and rest when needed, do relaxation exercises such as physical activity, deep breath or meditation, stretching, or simply listen to your favorite music.
8- Deal with things day in and day out
Don't think about next week or next month; instead, concentrate on what you can do today to quit smoking. Every hour you go without smoking a cigarette gets you one step closer to quitting for good; freedom from the unhealthy habit that costs you a lot of money.
9- Celebrate your successes
Reward yourself for each step forward you take, such as not smoking a cigarette during the day. If you purchase something unique... Did you carry it out during the week? Calculate the money you saved by not buying cigarettes for that week and put it towards something special or investing for the future.
Reward yourself for not smoking by doing something you enjoy doing on a daily basis, such as spending more time with your children or grandchildren, going to the ball, walking, bathing in the bathtub, or watching something you enjoy. Every small victory may help you reach your goal of quitting smoking for good.
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