If you, your friend or your loved one is thinking about quitting smoking, this is the right time to stop for good with the right help, and with family and friends' full support. There will be dire urges to smoke, that's certain, but quitters can master them. Smoking can lead to many health issues. You can try consulting our doctors at Amee Hospital for the best cure and treatment. In this article, we are offering quality tips that will undoubtedly help the smokers to quit smoking easily in 8 steps.
How to Stop Smoking in 8 Easy Tips
1) Eliminate triggers.
Do a deep cleaning of your house, office desk, and car to remove cigarettes, ashtrays, smoke odors and other reminders of cigarettes. If you are living with an individual who smokes regularly and is not quitting at this time, make a plan, so you're not tempted when they light up. Ask them not to have a cigarette in front of you, at least during the difficult parts of your quit.
2) Give it some time.
The urge to smoke won't disappear overnight and the first seven to 10 days will seemingly be the toughest. Many smokers who return to smoking do so within the first three months after quitting. Even after several months or years, you might still have occasional cravings for a cigarette. It is quite normal. These desires will occur less often over time, and they'll ultimately stop altogether.
3) Slip-ups are OK.
Nobody is perfect, and your path to quitting this awful habit might not be either. Having a cigarette or just a puff doesn't have to mean you have failed in this quit attempt. If you've had a small lapse – you haven't failed as long as you take action to prevent it from happening again. Remind yourself of all the right reasons why you chose to quit and figure out what you'll do differently to move ahead. Be patient with yourself and keep looking towards a smoke-free future.
4) Wait it out.
A craving for a cigarette only lasts around three to five minutes, whether you smoke or not. Call your friend, get a drink of water, play a game on your phone or do some deep breathing. Find something to distract yourself so you can make it through those few challenging minutes.
5) Plan for situations that make you want to smoke.
There are specific songstress and environments which can trigger a smoking craving. For example, being at a party while drinking alcohol makes many smokers have an urge for a cigarette. Get out of the room for a moment or ask a friend to keep you accountable and smoke-free. It might even be helpful to avoid these situations for the first few weeks.
6) Rework your routine.
Your schedule might have had built-in smoke breaks, and cravings can hit particularly hard at those times. Know when such times are and what your triggers are, then make a smart plan to avoid these triggers. For example, if you used to take a small smoking break at work push that break 15 minutes forward or linger near the coffee machine. If you normally have a smoke with your morning coffee, try walking the dog or taking a shower or first before that cup of coffee. Basically, try to distract yourself from your usual smoking schedule.
7) Be patient with yourself.
There is no room for blaming yourself or feelings of guilt when you are quitting your habit of smoking. If you do start smoking again, don't consider that as a failure. You are still learning to stop. Figure out what made you weak led to your relapse. After finding out the reason, plan on what to do differently for the next time.
8) Always Keep Trying.
Every smoker can quit if he/she gives full efforts. It might take some time, or a few practices quit, but you can break this bad addiction. Keep trying until you find the right blend of techniques for you and you will be able to stop smoking for good.
Do and Dont
Do respect that the quitter is in charge. This is their lifestyle change and their challenge, not yours.
Do ask the person whether they want you to ask regularly how they’re doing. Ask how they’re feeling – not just whether they’ve stayed quiet.
Do the person know that it’s OK to talk to you whenever they need to hear encouraging words.
To help the quitter get what they need, such as hard candy to suck on, straws to chew on, and fresh veggies cut up and kept in the refrigerator.
Do spend time doing things with the quitter to keep their mind off smoking – go to the movies, take a walk to get past a craving (what many call a “nicotine fit”), or take a bike ride together.
Do try to see it from the smoker’s point of view – a smoker’s habit may feel like an old friend that’s always been there when times were tough. It’s hard to give that up.
Do make your home smoke free, meaning that no one can smoke in any part of the house.
Do remove all lighters and ashtrays from your home. Remove anything that reminds them of smoking
Do wash clothes that smell like smoke. Clean carpets and drapes. Use air fresheners to help get rid of the tobacco smells – and don’t forget the car, too.
Do help the quitter with a few chores, some childcare, cooking – whatever will help lighten the stress of quitting.
Do celebrate along the way. Quitting smoking is a BIG DEAL!
Don’t doubt the smoker’s ability to quit. Your faith in them reminds them they can do it.
Don’t judge, nag, preach, tease, or scold. This may make the smoker feel worse about him or herself. You don’t want your loved one to turn to a cigarette to soothe hurt feelings.
Don’t take the quitter’s grumpiness personally during their nicotine withdrawal. Tell them that you understand the symptoms are real and remind them that they won’t last forever. The symptoms usually get better in about 2 weeks.
Don’t offer advice. Just ask how you can help with the plan or program they are using.
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