A common question people ask is Can I quit smoking? So here I am elaborating about The Best Ways to Quit Smoking. I am afraid to say, it is not that easy but also not that it can not be possible. Your will power is the most important factor here. Here I am also discussing quitting smoking side effects timeline, motivation to quit smoking, some easy ways to quit smoking. This article is mainly about Best Way To Quit Smoking Cigarettes
You will find very useful for quit smoking tips in this article. This will help you to make a quit smoking plan by using a few or all the tips, off-course, as per your choice, that has been mentioned here. You will also find a list of quit smoking benefits,
Benefits of Not Smoking
If you have now stopped smoking, which gifts will your body give yours from now on?
After 20 Minutes- Your blood pressure drops and your heart rate stabilizes. The body temperature of your hands and feet will rise.
After 8 To 12 Hours-The carbon monoxide content in blood (pure poison) drops to a normal level. The level of oxygen in your blood rises again to normal values.
After 24 Hours-The risks of a heart attack is already significantly less than yesterday around this time when you decided not to smoke
After 48 Hours-Nerve cells grow again and recover from the damage caused by the nicotine.
After 3 To 5 Days-You start to notice that you are going to smell more and that you are going to taste a lot more. The mucous membranes in your nose and mouth are the first to be cleaned of tar and other chemicals and the nerve cells that have been restored can transmit the signals from the nose and mouth in your brain, so you can now really notice these sensations again.
After 8 To 15 Days-All nicotine has disappeared from your body. The “hunger” to a cigarette is completely pastime and will never come back as long as your no longer take nicotine (so no plaster or chewing gum or even one puff of a cigarette).
2 Weeks To 3 Months- Your blood circulation has improved considerably. You move much easier, your run smoother and are less exhausted. You’re coughing and coughing has noticeably decreased. Mucus production decreases and after 3 months your lung capacity and lung function have improved considerably. This is because now all your mucous membranes (besides the nose and mouth, also the esophagus and lungs) are cleansed by your body.
After 5 To 9 Months- You discover more and more benefits of no longer smoking. Less nasal and forehead problems, less fatigue, more energy, less breathlessness, more lung capacity. The lung hairs recover again, allowing them to remove lung mucus. This makes you feel more energy and more lung capacity.
Within 1 Year- The risk of heart disease in the coronary artery and heart attacks is reduced by half compared to the situation when you were still smoking.
You have saved minimum @ $200 To $500 ( Rs.16000 To Rs. 40000 ) within this year which would have gone into SMOKE!
Stopping smoking is not easy for most smokers. Many stop attempts are within a few days. Disillusioned, you are light up a cigarette again. In this article, we give you some important tips and tricks that help you stop smoking once and for all. Are you ready for a smoke-free life? Here we go!
- You want to stop smoking. That is a good plan!
- Choose a stop date and prepare it well.
- Think about what you are going to do at difficult times.
- Distraction, relaxation and exercise help when you have a hard time.
- Decide with your doctor if you want to use nicotine replacement medicines or medicines.
- Choose a form of support that suits your, such as an app, a self-help program on the Internet, a group course or a personal supervisor.
- Your doctor will help you with your choice.
Now let us dive in details:
1. Make a list with pros and cons
Take a sheet of paper and draw a vertical line in the middle. Write down all the things you like about smoking on one side. Use the other side of the sheet to write down things you do not like about smoking. Be honest with yourself. Think of things like health, family, friends, work, etc. Ask friends and family what they think of your reasons. If the shadows exceed the positive feelings, your are ready to quit smoking.
2. Keep an eye on your motivation to stop smoking
Write down all the reasons you have to stop smoking on a card that you can easily stick to yours. Make sure you always carry that card with yours. Make, if necessary, copies. It is important to remind yourself of your motivation at difficult times. Think of your children, your partner, your health, money, etc.
3. Map your smoking behavior
Keep an agenda where you write down which times your smoke, under which circumstances your smoke and how much your have in a cigarette at those moments. Look for alternative interpretations for those moments. Below you will find some good suggestions.
4. Pick a date to stop smoking
Choose a date on which you will stop smoking. Make it official. Prepare a contract and sign it. Let someone else put his or her signature under the contract. It sounds exaggerated, but that way you ensure that your stop moment is not without obligation.
5. Create an escape list: things you can do when the craving strikes
Quitting smoking is often about overcoming the moments when the craving for a cigarette strikes. Such a moment often takes no more than 3 to 5 minutes. It is about ‘surviving’ those moments. Here are a few alternatives if you get hungry for a cigarette:
- take a walk
- to drink a glass of water
- walking the dog
- was the car
- clean up your kitchen cupboard
- take chewing gum
- grab a shower
- brush your teeth
- take a nap
- drink a cup of tea
- breathe in and out quietly
- light a candle
( Do not do these things all at once 😉
6. Discard everything that has to do with smoking
When your are ready to quit smoking, throw away everything that reminds your of smoking. But then also everything: cigarette butts, matches, lighters, ashtrays, packages of rolling paper, even the cigarette lighter in your car has to clear the field. Get rid of it! Make sure your can be tempted as little as possible.
7. No smoking break, but a game of solitaire
It takes a bit of getting used to at work: no more smoking with your smoking colleagues. Come up with an alternative to those moments. For example, play a game of solitaire on your computer. It takes just as long, but is a lot better for your health. Alternatives? Make a phone call, eat a piece of fruit or take a detour – stay away from the smokers.
8. Go for tea
Pull in a cigarette? Put a cup of tea instead. The act of making tea and drinking it slowly, provides the same kind of relaxation as a shot of nicotine. Give it a try.
9. Get tangled to peanuts
Exchange your addiction to cigarettes for an ‘addiction’ to peanuts. At the moments that your lit a cigarette, your now take a few peanuts. That way your use your hands and your mouth just like with smoking and fulfill your physical needs that your’ve become accustomed to.
10. Focus on difficult things that your have succeeded
Stopping smoking is difficult, but there are more difficult things in life that your have overcome. Ask people who know your well to mention things that your used to find difficult, but that your have achieved. Put yourself confident. You can do it.
11. Change your routine
Stopping smoking means that your really overthrow your life. Well-worn habits and routines really need to be kicked out. Sometimes your have to force things too. Sit in another chair at the breakfast table. Choose a new route to your work. If your are used to smoking a cigarette after work, run a round instead. Do your always light a cigarette with your first cup of coffee? Drink tea for now. Or a glass of water. By changing your routines, your can easily break with habits.
12. Fallback? Just restart
Smoked again? do not fall back completely into your old pattern. Just start again. Some smokers stop ten times before they really get rid of it. Do not give up. Just stop again.
13. Save for something that your have always wanted to do
Stock the money your save by not smoking in a glass jar and save for something that your always wanted to do. You will be amazed at how quickly your piggy bank grows. Think big. For example, save for a nice holiday or a new computer.
14. Drink coffee-free coffee for two months
Stopping smoking and drinking a lot of caffeine can make your feel rather shaky. Switch to decaffeinated coffee for two months – then your are safe.
What withdrawal symptoms can I get when stopping smoking?
The substance is nicotine in cigarettes. If your smoke, your body gets used to a certain amount of nicotine. When your stop smoking, your body requires your nicotine at the beginning. As a result, your often still have a cigarette in the first few weeks. You can also suffer from withdrawal symptoms, such as:
- moodiness, restlessness, impatience, headache, insomnia and poor concentration
- chills and tingling in the hands and feet
- a slow bowel movement (stool that is difficult to get started)
- more appetite.
These symptoms start 2 to 12 hours after your last cigarette. After 1 to 3 days these symptoms are the worst. In the case of one, they last longer than in the other. Usually, they go over after 3 to 4 weeks.
The need to smoke will often return, even if your have stopped for a long time. As your have stopped for longer, that need decreases.
What can I do with withdrawal symptoms?
Withdrawal symptoms are annoying, but can not hurt. They will pass automatically. Distraction, relaxation and physical activity help to keep this period going well.
- Take a break during your work. Then take a piece of fruit instead of a cigarette and walk around a block.
- Are your looking for a cigarette? Then wait 3 to 5 minutes until the desire automatically disappears again.
- Meanwhile, try to breathe quietly and relax in order to get through such a difficult moment:
- o think of something nice
- o let your shoulders hang relaxed
- o breath 5 count deep and slowly through your nose, and
- o Breath 5 slowly exhale through your mouth
- o wait a moment and repeat this 3 to 5 times.
Perhaps your yourself think of the best tricks to avoid smoking. That is fine of course. If your do not smoke anymore
- Find a distraction. For example, drink a glass of water, walk outside (not to the smoking spot), do some exercises: run up and down the stairs, do ten knees bends, sing a song or read aloud from the newspaper or from a book with a nice story .
- If your almost can not get out without a cigarette, go cycling, running or walking fast.
Some people manage to stop without tools. Do your smoke a lot? More than 10 cigarettes in a day? Then chances are that your will suffer from withdrawal symptoms when your stop. That makes it harder to stop. Tools can help to bridge this period. The chance that the stopping succeeds is greater.
- nicotine replacement agents
Nicotine substitutes work just as well as stop smoking drugs. But nicotine replacement drugs have fewer side effects and are cheaper.
There is no point in using nicotine replacement medicines together with medication for smoking cessation.
Remember that these resources do not work alone. You also really want to stop.
Nicotine substitutes can be used from the day your quit smoking. Do not use them if your are still smoking. The intention is to gradually reduce use and to stop after 2 to 3 months.
E-cigarette (electronic cigarette)
GPs do not recommend using the e-cigarette when quitting smoking. It is still uncertain whether e-cigarettes work well in the long term and are sufficiently safe as a means to stop smoking. Another disadvantage is that the e-cigarette maintains the habit of smoking. The composition of e-cigarettes changes. There are e-cigarettes with and without nicotine. You also inhale harmful and carcinogenic substances with an e-cigarette.
Ask for support for stopping smoking
Because smoking is a habit and your body is used to a certain amount of nicotine, it is difficult to stop smoking. Stopping is a matter of wanting and persevering. You have to do it yourself, of course, but others can help your with that.
In addition to the general practitioner or practice assistant, people in your area can also support your. That is why it is important that your talk about it. Ask your partner, roommates, friends and colleagues if they want to support your. Talk to other smokers that they no longer offer your a cigarette and that they do not smoke in your area. This way your yourself are not tempted to smoke. You also avoid breathing in the smoke from others (smoke).
Who can accompany me in stopping smoking?
You can get different types of guidance. Your doctor or practice assistant will help your choose an approach that suits your.
Some tips for assistants:
It’s important to remember that your cannot make a friend or loved one give up cigarettes; the decision has to be theirs. But if they do make the decision to stop smoking, your can offer support and encouragement and try to ease the stress of quitting.
If a loved one slips or relapses, don’t make them feel guilty. Congratulate them on the time they went without cigarettes and encourage them to try again. Your support can make all the difference in helping your loved one eventually kick the habit for good
Congratulations For Deciding Quitting Smoking!
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