It is one of the hardest things to quit smoking.It is one of the most important because tobacco kills millions of people each year.With the availability of nicotine patches and gum to help along the way, setting a concrete quit date and sticking to it has been found to bring success.Making a plan that is tailored to your lifestyle and personal goals will give you the best chance to quit.
Step 1: You should examine your reasons for quitting.
It isn't enough for people to know they should quit.It is necessary to have a reason that means more to you than smoking cigarettes to quit addiction.Why do you want to quit?What motivates you to live a full, healthy life?When people realize they are doing it for someone they love, they can find the strength to quit.Is quitting the fact that you want to live to see your children or grandchildren grow up the reason you quit?You don't want to ruin your own health.You might have a list of things you want to do before you die, like hiking the Pacific Crest Trail or writing a novel.Saving money can serve as a motivation, especially if you consider all the other things you could be spending it on.Write down your reasons for quitting and why you smoke.Since the psychological aspects of smoking are more powerful than the physical aspects, having this written out will make it easier for you to remember your reasons for quitting.
Step 2: To quit, set a date.
It isn't going to cut it if you just think to yourself that you will quit when you're ready.You can come up with reasons why it is not the right time.If you want to mark it on your calendar, set a date about a month from now.The chance to let it sink in that this is really happening will be given by giving yourself a little time between now and the quit date.You will be able to plan ways to quit.Pick a day that is meaningful, like a birthday or Mother's Day.It might help you to quit if the day is meaningful.
Step 3: You should tell your friends about your start date.
Let people know when your start date will be by telling them about your plan.You will be more likely to hold onto it if you tell everyone that you are quitting on your birthday.You can ask your friends and family to help hold you accountable if you tell them who you know will be supportive of your plan.If they see you smoking, you can promise to pay them a certain amount of money.It may help you to stick to your plan.
Step 4: Get rid of your tobacco products.
The days leading up to your quit date are a good time to get rid of things that support your habit.Throw out your ashtrays, special papers, and other items that remind you of smoking.You must assume that you will need the items again in the future if you keep them around.Since the smell of old cigarette smoke can make you want to smoke more, it's a good idea to refresh your wardrobe and home as well.Get rid of items that hold the smell, wash your clothes, and air everything out.
Step 5: It's time to quit cold turkey.
If you want to quit cold turkey, you can either slowly cut back or wait until the day.There is no method that has been proven to be successful.No excuses, the important thing is to quit on the day you choose.You should cut back on your habit in the weeks before the date.If you are a pack a day smoker, you should reduce the number of cigarettes you smoke to just three per day during the week before your quit date.Stop when the day comes.Nicotine gum and nicotine patches can be used to help you quit smoking.If you want to quit, talk to a physician about prescription medications that make it easier.If you want to quit cold turkey, make sure you have a plan in place for when the day comes.It may be possible to make quitting into an event.You can celebrate throwing away the last pack of cigarettes by eating a healthy dinner.It may be better to quit cold turkey because it will get the nicotine out of your system faster than quitting smoking.
Step 6: You should turn to your support system.
It is very hard to quit smoking.You will need people to turn to when you start to feel too much to handle, because you are going to be faced with daily cravings.Inform the people who are on board with your decision to quit.Don't hesitate to call someone when you feel the urge to smoke.Consider seeing a therapist who can help you quit smoking.He or she has ideas to help you deal with your cravings.A support group could be helpful.
Step 7: Stay out of the way.
You are aware of the habits that make you want to smoke.You might have to light up after having a beer because the experience feels right.You might not be able to hang out with your friends from high school without sharing a pack of cigarettes.Being close to a concert venue may make you want to change your bad habits.The solution?Avoid people, places and situations that make you want to eat.tempting yourself all the time makes things harder on yourself.
Step 8: Start exercising.
Smoking has a negative effect on your health.It makes it difficult to breathe and causes a host of different cancers.It is hard to be fit when you smoke.After your quit date, start an exercise routine.It will be difficult to run, swim or hike at first, but as the weeks go by, you will start to get fit again.It will become more and more difficult to imagine going back to your old ways as you enjoy your healthy body, easily running around when you used to huff and puff after one flight of stairs.Exercise can distract you.Sometimes the only way to distract your body from your cravings is to exert it.Try lifting weights, doing sprints, playing basketball and other physical activity that gets your heart racing and will distract you from the urge to smoke.
Step 9: Gum or seeds can be chewed.
Lifting a cigarette to a smoker's lips is a source of comfort.The calmness that comes from this physical act is missed by many smokers.chewing gum or anise seeds can be used to replace a cigarette in your mouth.The chewing motion will provide a sense of comfort, and the strong flavors will help to soothe your cravings.
Step 10: Deal with withdrawal.
You may have withdrawal symptoms in the first few weeks after quitting.There are a lot of symptoms of withdrawal.It's a good idea to drink a glass of water every time you have a craving.Simple hydration can help you expel toxins from your body and keep you strong and healthy.It's a good idea to eat healthy to handle withdrawal.Foods with high levels of vitamins and minerals make you feel good.You should eat lots of fruits and vegetables, whole grains, fish and meat.Your body will feel better.You could use a phone app to deal with withdrawal.The QuitNow app can help you overcome your cravings.Dealing with withdrawal can be dealt with through reading.The Easy Way to Stop Smoking was written by Alan Carr.
Step 11: Have a plan to deal with stress.
You will want a cigarette when you are stressed.A phone call you don't want to make, a break between classes during the school day, and a traffic jam are just some of the situations that can end up triggering.It is important that a plan is in place to relieve stress.Any time, you can use deep breathing.Make sure you get enough sleep.It helps to be well rested.Sex and masturbating can relieve stress.
Step 12: Don't give up on one cigarette.
Nicotine can be reintroduced into your system if you smoke one cigarette.If you don't smoke, you'll be better off.Turn back to your reason for quitting when you find yourself thinking that just one cigarette won't hurt.Are you quitting for your child?Smoking a single cigarette will hurt her.Do you have your own health?You are going to be in trouble if you have one cigarette.You will have to start all over if you only have one cigarette a day.Don't let everything you've accomplished go to waste.Are you going to give in?Don't use beating yourself up as an excuse to indulge more.You will probably have worse cravings, but you have the strength to overcome them.You can do it again if you quit once.
Step 13: Do not focus on what you are losing.
It is important to have a positive attitude when quitting cigarettes.It is possible that your mind pulls you down with negative thoughts about everything you are giving up, like having a good time with your friends or feeling the sweet rush of smoke after a long day.Don't focus on what you're losing, but the things you have already gained.Your health, your family's respect Money, Whiter teeth and fresher breath, a cleaner space, Clothes that don't smell, and the need to drop whatever you're doing and have a smoke are all examples.
Step 14: Continue to believe you can do it.
When quitting feels impossible, and you don't think you can handle going without cigarettes anymore, go back to your calendar.Look at the day you quit.Since then, you have avoided smoking.You have a lot of strength.You have strength.You have put your mind and body to the test in a way that no one can ever understand.Take pride in what you have accomplished.