Nicotine use, including smoking, smokeless tobacco and inhaled e-cigarettes, is one of the most prominent causes of health-related anomalies and disease.Smoking/nicotine cessation is a preventative measure to reduce the burden of disease as well as prevent cancer, lung disease, heart disease and many other health problems.Smoking cessation aids include nicotine gums.They give smokers a low dose of nicotine without the harmful effects of tobacco.Some people become addicted to gum because they kick one habit for another.Fight the cravings, seek support and know the risks of long-term use if you want to break your chewing habit.
Step 1: Don't give in to cravings.
If you chew nicotine gum, you might be able to stop smoking.You are still addicted to nicotine and its effects.It means cravings.If you want to wait out a physical craving, try to distract yourself, delay the urge, or engage in an activity.Look for one that works for you.One tip is to take 10 deep breaths, walk to the sink, and drink a glass of cold water until you stop craving it.Go for a walk, wash dishes, or clean.You can call a friend to support you.You can keep an interesting book with you.Pick up a book with a pen and read when you want to.
Step 2: You can find a substitute for gum.
Only a small number of nicotine gum users meet the standard of physical addiction.Some users get withdrawal symptoms, and this does not mean you don't have a habit.It is more likely that you have a psychological habit.It's possible that you're chewing because you feel anxious, nervous or out of sorts.It's possible that chewing nicotine gum is an oral fixation.Try gum without nicotine or a candy.You can chew on ice shards, mastic gum, or honeycomb.A healthy snack can engage your mouth.It's a good idea to eat some carrots, celery, or cucumber.chewing tobacco has many of the same cancer-causing ingredients as cigarettes, so it's not a good alternative.
Step 3: It's a good idea to spot and reject rationalizations.
The human brain can justify everything.You can derail your efforts to quit if you think about the harm in just one piece today.To suppress thoughts, learn to spot them.An excuse is a rationalization.It is an attempt to create reasons for not doing something.It is a way of thinking.It is a good idea to watch out for rationalizations such as, "What's the harm in just one?" or "Today is an exception, I'm having a really stressed day."Take a moment to review your reasons.If you need to carry them, write them down and put them in your pocket.
Step 4: It's a good idea to exercise regularly.
Nicotine withdrawal can be reduced by regular exercise.Working out will make you feel better, but you should also focus on the activity and not the gum.150 minutes of moderate exercise per week is what you should aim for.Do exercises you enjoy.It could be walking, running, swimming, cycling, or weight training.Consider joining an exercise class.Basketball, hockey, or softball are team sports that can be played in a rec league.
Step 5: Avoid high-risk situations.
Everyone who is hooked on nicotine knows that there are weak moments that will cause them to crave nicotine.Some times and places are worse than others.Do you have more cravings when you hang out with your smoker friends?These are the high-risk situations.When you're trying to quit smoking, thesetriggers could cause you to chew gum and start smoking again.Avoid, avoid.If your friends smoke, spend your work breaks somewhere else.Go out less frequently if you get cravings at bars.Do you chew after eating?If you still have to eat, chew on a toothpick.If you find that you want to chew or smoke when you're stressed, bored, or anxious, you need to find more productive ways to relieve these feelings.Try to journal how you are feeling.You don't have time to think about cravings if you pick up a new hobby.
Step 6: A network is in place.
Ask trusted friends and family to be there for you.Let them know what you are going through.They should be happy to help you.Specific things might be asked of your supporters.You could ask them not to use nicotine around you.They might be able to serve you a healthy snack when you visit.You could also want a sympathetic ear.If you are in a moment of weakness, ask if you can call them.
Step 7: You can join a support group.
It is better to have more support than just family and friends.There are lots of support groups for smoking and nicotine cessation.Share your experiences with other people who know what you are going through.There are smoking and nicotine support groups in your area.Go to a first meeting in person if you need more information.If you can't make it to a meeting, there are online support groups in chat rooms.Nicotine Anonymous is a 12-step program that is non-profit.The National Cancer Institute, the American Cancer Society, and the National Institutes of Health can provide you with listings of support groups.
Step 8: Get counseling.
Your nicotine gum habit is either a psychological or physical dependence, and might qualify as an addiction.If you are serious about quitting, try setting up an appointment with a therapist or counselor who can help you.You will be offered strategies by a counselor.She might have you try Cognitive Behavioral Therapy.You will learn to recognize your problematic behavior and learn better alternatives from this.For example, your therapist might have you discuss the pros and cons of chewing gum.She can teach you how to reduce your cravings and avoid high-risk situations.
Step 9: Discuss the risks of nicotine gum with your doctor.
Doctors recommend nicotine gum as a smoking cessation aid.They don't advise anyone to use it for more than a few months.Nicotine gum is not designed to be used for more than a year.Chronic jaw pain is reported by people who chew for long periods of time.Stimulating properties of nicotine gum include narrowing blood veins, raising heart rate, and increasing blood pressure.Users are more likely to suffer from heart palpitations and chest pain.Nicotine increases the risk of cardiovascular, respiratory and gastrointestinal disorders.It can increase your risk of diabetes, affect your reproductive health, and more.
Step 10: Know the risks of cancer.
Smoking cigarettes causes cancer.chewing tobacco can contain nicotine.Studies with lab animals suggest that long-term use of nicotine and gum may increase your risk of cancer.Nicotine gum is not the same as smoking.It delivers the drug slowly through the tissue in your mouth and doesn't contain the same ingredients as tobacco.The risk of cancer from gum is not proven.Scientists haven't shown yet that nicotine can cause cancer on its own.The science is not clear.We don't know if chewing nicotine gum is harmful.The risk on the whole is lower than smoking.
Step 11: What is best for you.
People who chew nicotine gum are not necessarily addicted.They do it because they don't want to go back to smoking.This is a good reason to keep chewing.You have to make your own decision in the end.Do you want to give up chewing nicotine gum and feel safe that you won't fall back on cigarettes?The pros and cons should be weighed.To map out how nicotine gum affects your life, write them down.Smoking cigarettes is more dangerous than chewing nicotine gum, according to what we know.