It can be said that today smoking has hit most of the society, and the problem of quitting comes to the fore. Let’s talk about ways to quit smoking and give valuable advice.
Despite all efforts to combat smoking, undertaken in the last decade, today every second man and every 5th woman smokes. For those who have never smoked, this is an amazing fact. Non-smokers understand that cigarettes are the number one killer, that they significantly increase the risk of heart disease, stroke, cancer, high blood pressure, and are responsible for almost every second health problem. How can you risk this because of the habit? True, most smokers understand this.
They also realize that they are suffering large financial losses from smoking. Cigarettes are constantly becoming more expensive and if you count how much a smoker spends a year, you get a decent amount. Then why do millions of people still smoke? Partly because nicotine in cigarettes is highly addictive. On the other hand, because smoking gives psychological comfort to some people. And maybe, most likely, because quitting smoking is very difficult.
20 tips to give up smoking
There have never been so many tools, systems and programs available to quit smoking. And with each month, there are more of them, as well as studies showing the benefits of quitting. So if you smoke, think again, is not it time to quit. If yes, then you need to think about the best approach, possibly with your doctor or specialist.
The following 20 tips for quitting smoking will help you succeed:
1) Make an objective list of what you know about smoking. Draw a line on the center of a sheet of paper and write them on one side, and on the other side write a list of what can be affected by smoking, for example, family, work, health, etc. Think about the list after a while, and make the changes. If you are brave enough, talk with your family and friends about what they do not like about your bad habit.
2) Then write another list of reasons why quitting will not be easy. Be careful, even if the list turns out to be long and discouraging. Important point: next to each record, make a list of one or more options for solving this problem. For example, one item might be: “Nicotine is addictive as a drug.” Your option may be: “To begin with, try an alternative substitute for nicotine.” Another reason could be: “Smoking helps me cope with stress.” Your option might be: “Do five-minute walks instead of a smoke break.” The more you anticipate the problems on the way to quitting smoking, and the ways to solve them, the higher your chances of success.
3) Plan a specific date for quitting and sign this “contract.”
4) Write down all your reasons for not smoking on the card and keep it next to you all the time. Here are some to start with: “My daughter, my granddaughter, my husband, my wife …”.
5) While you are preparing to stop smoking, stop buying blocks of cigarettes. Instead, buy cigarettes in batches. In the end, you will find that when you want to smoke, cigarettes will not be instantly available. This will slowly accustom you to smoking fewer cigarettes.
6) Make a list of what to do when craving for cigarettes is very strong. For example: take a walk, drink a glass of water, kiss your partner or child, throw the ball to the dog, wash the car, put things in order in the closet or on the balcony, have sex, use chewing gum, wash your face, brush your teeth, take a nap, drink a cup of coffee or tea, practice deep breathing, light a candle, etc. Keep this list always with you and when you really want to smoke, you can quickly mobilize.
7) When the date of quitting comes, discard anything that reminds you of smoking. This includes all the smoking attributes – the remaining cigarettes, matches, lighters, ashtrays, mouthpieces, even in your car.
8) Instead of a break at work, do something else: play on the computer, make a phone call, walk or eat fruit on the street (but do not be where the smokers are going).
9) Drink herbal tea, at a time when you usually smoke. It can be for breakfast, afternoon snack or after a meal. Brew the tea and slowly sip it. This will give the same effect for relieving stress, as well as getting nicotine into the body.
10) Take an acupuncture course. It is proved that acupuncture gives a positive result in the treatment of nicotine dependence. You can also do acupuncture points massage yourself, to ease cravings for smoking.
11) Eat oatmeal. One study showed that eating oatmeal four times a day helps smokers reduce the number of cigarettes smoked.
12) Think about the difficulties that you have already overcome. Talk to people who know you well, share your success. This will give you the necessary self-confidence to stick to your promise not to smoke.
13) To minimize cravings, try to change your habits. Eat something new for breakfast or come up with another route to work. If you are used to smoking during the morning coffee, switch to tea.
14) Tell your friends, colleagues, boss, partner, children, etc., how you feel about the situation instead of keeping your emotions. If something makes you angry, express it, and do not smother cigarette smoke. If you are bored, admit to yourself that you are bored and find something that will cheer you up.
15) If there are relapses, just start again. Do not despair. Some people will have to start many times before the attempts are successful.
16) Put all the money you save on cigarettes in a large glass jar. You can always physically see how much you’ve spent. Allocate this money to what you always dreamed of doing, but you never could afford it.
17) Switch to decaffeinated coffee if you have not smoked cigarettes for two months. Too much caffeine is completely unhealthy, it can lead to health problems and the emergence of a new addiction.
18) Adhere to smoke-free zones. Do not let anyone use tobacco in your home, car, at work or even sitting next to you in a cafe.
19) Find healthy snacks that you can keep close to you and use instead of cigarettes to quench your desire. For example, try pistachio nuts, sunflower seeds, sugar candies or chewing gum, carrots or celery. The last one is best if you are concerned about weight gain.
20) Strive to always come in a good mood. Studies show that depression and bad mood increase cravings for smoking.
Create and hang on the refrigerator in your home a special list and whenever you have a desire to puff, look at how smoking can damage your health:
- Increases the risk of lung cancer, bladder, pancreas, oral cavity, esophagus and other cancers, including leukemia;
- Reduces fertility;
- Affects mental abilities and memory;
- Reduces the level of folic acid, which increases the risk of cardiovascular disease;
- Leads to the onset of depression and Alzheimer’s disease;
- Increases the likelihood of impotence;
- Affects the sensitivity of smell and taste;
- Increases the risk of premature births;
- Increases the risk of cardiovascular disease.
- Increases the risk of developing diabetes;
- Increases the risk of developing your child’s obesity and diabetes in later life.
Using the methods described, how to quit smoking, do not give up and do not stop. Remember the goal you are aiming at, because only completely defeating this habit, you can proudly say: “I did it!”