You have all read the disclaimer: Smoking cigarette is injurious to health. But you conveniently ignore it. Once you create smoking a habit it takes over you. albeit you would like to quit it doesn’t abandoning of you easily. Getting obviate addiction isn't a simple process. It requires continuous efforts.
List Of Content
- Identify the Triggers
- Keep healthy snacks
- Re-Program Your Mind
- Let People Around You
- Do Your Research
- Keep nicotine gum
- Make a Plan
- Recognize Withdrawal
- Find Effective Distractions
- Exercise Your Cravings
- Practice Relaxation
- Find the Right Level
How can you quit smoking then?
Current smoking has declined from nearly 15 of every 100 adults (15.1%) in 2015.
Identify the Triggers That Make You Crave a Cigarette
Whether you notice it or not, there are things that you do or experience that make you crave a cigarette. Some common triggers for smokers include feeling tired, pairing a cigarette with drinking alcohol, lighting up during work breaks or smoking while driving How to Stop Smoking. The first thing you should do on your path to quitting is to identify these triggers and become aware of them. Once you understand what makes you want to reach for that cigarette, the more you can focus your efforts on avoiding them or work on overcoming these triggers.
Keep healthy snacks handy
When the urge to occupy your hands and mouth hits, it can be helpful to find a substitute. Carry chopped veggies like carrots or fruits like apples and grapes with you. You can also carry any type of nuts (almonds, walnuts and peanuts) as they also help the cravings.
Re-Program Your Mind to Strengthen Your Resolve
Build a strong mind to keep your motivation strong!
Over the years, you've learnt to use smoking as a coping mechanism to deal with your daily stresses. You now have to re-program your mind to use other coping mechanisms instead.
Think positive - Visualise yourself as someone who has overcome quitting and reaping the health benefits of being smoke-free. Being able to picture yourself as someone you want to become helps to shape your attitude towards achieving it. Smile and use positive words in your inner thoughts or when talking to others. You'll be surprised how contagious positive attitudes can be. When you are positive and feel good, people naturally like to be with you and that reinforces your positive thinking.
Let People Around You Know Your Goal
Simply expressing your intention to How to Stop Smoking can be a powerful step in the How to Stop Smoking process. When the people around you know that you want to quit smoking, they can offer motivation and support to keep you on track. A coworker might ask you about your progress, or a friend will stop offering you cigarettes when you spend time together, for example. It also holds you accountable to others if you experience a particularly strong craving.
Do Your Research on Quitting Methods
Quitting “cold turkey” might work for some people, but it certainly isn’t the most effective method for many smokers who are addicted to nicotine. Addiction affects both the body and the mind and can trigger intense cravings that willpower alone cannot overcome. Fortunately, there are nicotine replacement options that are designed to help smokers gradually break their addiction to nicotine and make quitting a little easier. It’s important to research which How to Stop Smoking method might work best for you before giving up because you failed on your own.
Keep nicotine gum handy
Nicotine gum is especially helpful when you are highly tempted to smoke. The purpose of nicotine gum is to get just enough nicotine to reduce cravings and withdrawal symptoms but not so much that the gum gives you the same effect as cigarettes. If you aren’t experiencing strong cravings, you may not need the gum or you may be able to cut down on the number of pieces. Be sure to mark these on your schedule so you can make sure your overall usage is declining over time.
Make a Plan
Making a plan when quitting smoking is always a good idea. It sets you up for success by giving you a goal to focus on and a timeline to get there. Pick a date, make a promise and stick to it! All goals, no matter how challenging, have a starting point. If you commit to your plan and follow through with it, you’ll have kicked the habit before you know it.
Recognize Withdrawal Symptoms
Many smokers experience common symptoms when trying How to Stop Smoking. Identifying and recognizing these withdrawal symptoms can help you stay in control when you’re having a tough time. For example, you may find yourself feeling anxious or irritated by everything around you for no reason. Knowing that your body is experiencing nicotine withdrawal and this is a symptom will help you remember that it will pass if you can just hang on.
The National Cancer Institute (NCI)² lists other common nicotine withdrawal symptoms on its Smokefree online resource page as:
- Intense cravings
- Weight gain
- Sleep problems
- Mood changes
- Concentration issues
- Flu-like symptoms
Find Effective Distractions
Distractions are essential to keep you on track when you have a tobacco craving. Many smokers who are in the process of quitting will turn to snacks, hard candy, sugarless gum or other things they can chew on to help fight the urge to smoke. Crunchy snacks seem to help satisfy a sudden craving, so keep things like carrots, celery or nuts handy when you’re trying to quit. You can also try something like a stress ball or fidget spinner to keep your hands occupied during times you would typically be lighting up a cigarette.
Exercise Your Cravings Away
Physical activity is a great way to stay healthy in general, but it could also help you in your efforts to kick your smoking habit for good. According to The National Cancer Institute (NCI)³, even short bursts of physical activity will significantly reduce the urge to smoke. Exercise also helps boost your mood, gives you more energy and may help you cope with the stress of nicotine withdrawal. If nothing else, it will keep you distracted for a while, so you don’t have the opportunity to think about smoking.
Practice Relaxation Techniques
Many smokers admit they turn to cigarettes as a way to deal with stressful situations. When you remove the comfort of smoking and add nicotine withdrawal symptoms to the mix, stress can feel overwhelming when trying to quit. This is why it’s a good idea to proactively approach your plan to How to Stop Smoking with helpful relaxation techniques. Something as simple as deep breathing can help center your thoughts and efforts. You can also look into visualization exercises, yoga, massage therapy or listening to relaxing music.
Find the Right Level of Support
Every person is unique, and an individual’s experience when trying to How to Stop Smoking may be very different from another’s. Finding the level of support you need to be successful is a crucial step in the quitting process. Getting encouragement from family and friends is a type of support most smokers need. However, you can also find support groups online or through social media that will add another layer of motivation by sharing challenges with other people going through the same thing. You may even find it necessary to work with a therapist or other healthcare professional to keep you from falling into old patterns.