8 STEPS TO ELIMINATE SMOKING

If you really want to quit smoking forever, we will guide you step by step through the steps to quit smoking. You will learn how to prepare, how to stop, and how to avoid relapse. You will also learn how to quit smoking.

You may be at a point where some of you want to get rid of this habit, and others do not. You may be worried you will fail. Put this thought aside. Think about why you want to break the habit and this will motivate you to succeed.

No matter how long or how long you smoke. If you stop now, your body will begin to heal and serve you, even if you have neglected its health for many years.

Nicotine addiction

The average smoker gets about 200 servings of nicotine a day and more than 70, 000 per year. Ten pieces of each cigarette, multiplied by 20 cigarettes per day, provide about 200 servings of nicotine per day. This is partly why smoking is so addictive. Your brain is always waiting for the next dose of nicotine. Research shows that nicotine is as addictive as some drugs.

Nicotine withdrawal symptoms:

• Irritation
• Worry
• Confidential Concentration
• Headache
• Gluttony
• Craving for cigarettes

What happens when you stop using nicotine? Smoking increases the number of nicotinic receptors in your brain. When you quit smoking, these receptors continue to expect nicotine. When they do not get it, they begin to adjust.

How long does nicotine withdrawal symptoms last?

Nicotine is eliminated from the body 72 hours after quitting smoking. Nicotine withdrawal symptoms usually peak 2-3 days after quitting smoking and disappear within 1-3 months. It takes at least 3 months for your brain chemistry to return to normal after you quit smoking. The last two symptoms are itching and lethargy.

Any effective smoking cessation program must take into account this long adjustment period. This is why some doctors recommend that you reduce your nicotine dose gradually with nicotine replacement therapy. However, most people start to feel better after 1 week, and symptoms usually disappear within 3 months.

How to quit smoking yourself: step by step plan

A step-by-step plan includes the following steps:

1. Decide to quit smoking
2. Identify situations that increase the risk of smoking
3. Get everything you need
4. Select a date to quit smoking
5. Tell everyone you know about your results
6. Remove anything that reminds you of smoking
7. Ready to survive the first two weeks
8. Develop an aging strategy

1. Decide to quit smoking

Identify the reason you quit smoking. Quitting smoking is difficult. But you can win if you remember your goals. If you have tried to quit smoking before and have failed, do not let that shake your confidence. The more you try, the more chances you have of success. Maybe you are not ready last time. Maybe you have not taken the right step.

2. Identify situations that increase the risk of smoking

Smoking is not just a physical addiction to nicotine. It is also a psychological addiction. Why do you smoke? Is this a way to escape from your busy work schedule? Is this a moment when you can be alone with your thoughts? A large number of people smoke for the same reasons as alcohol. This is an opportunity to escape, relax, or pamper yourself.

You should expect situations where the risk of smoking is very high. This will help you deal with temptation. Some common smoking situations are:

• Drink coffee
• End of breakfast
• Driving
• Using the phone
• Stress situation
• Drink alcohol
• Social Events

Here are some strategies for dealing with temptation:

If you smoke on your morning coffee, drink coffee at work, where it may be harder for you to smoke.

If you smoke while driving, change your route. This requires that you be careful not to use autopilot.

If you are used to smoking after meals, after dinner, walking, brushing your teeth, do something.

Smoking while on the phone - press the ball with your hands free. Try to be busy all the time. People often smoke because they are unemployed.

What if you can't stand it? The best thing is to avoid thoughts that are completely non-existent. Do not give up. You may not be able to stand it, but it is all gone.

The more you try to quit smoking, the higher your chances of success.

3. Get everything you need to quit smoking

Every smoker knows that smoking is addictive. When you quit, your brain will still feel the sensation of a cigarette in your mouth. As part of a smoking cessation plan, save oral substitutes such as chewing gum, raw vegetables, carrot sticks, caramel, straw, and the like.

If you plan to use nicotine or quit smoking, talk to your doctor. Learn how to use it, potential side effects, and what to look for.

4. Select a stop date

The stop date is a commitment to yourself. This is important because it prepares you unconsciously. Choose a date for next month. Not necessarily a special day. Avoid days when you are busy, busy, or doing activities. Write the selected date somewhere and note the daily entry. Let your determination grow with the date.

If you are going to use any medications, your doctor may advise you to use them immediately. Ask your doctor when you should start taking the pill.

5. Tell everyone you know about your results

It is easier to quit smoking if you have support. Choose people you think will be useful to you. Tell them your plans and how they can help.

• Friends can help you distract.
• They can hear you.
• With the support of friends, your quarrels will be easier.
• But make it clear that you want a simple conversation. There is nothing important to emphasize your mind.

6. Delete all smoking warnings

Smoking, like addiction, is about people, places and things. Smoking attributes: cigarettes, matches, lighters and ashtrays. Get rid of them. Do not save anything "in case. "

Refresh the air at home, at work, and in your car. The smell of cigarettes is indeed a trigger, especially in the beginning.

7. Willing to survive the first two weeks

The first two weeks are crucial to your success. If you succeed for the first time, your chances of quitting smoking will greatly increase. Try to be distracted, always busy, and take care of yourself. Have fun and avoid stress.

Spend your time

Spend more time with your friends. Take a walk, ride a bike, go to the gym or watch a movie. Pamper yourself.

• Keep your hands busy. Rotate a pen or something on your finger.
• Drink plenty of water.
• Meet people who can help you. Everyone understands how hard you are. Do not try to quit smoking.
• When you are alone with your temptation, you allow it to grow.
• Relax and take a deep breath.

Avoid provocative situations

• Do not interact with smokers. No matter how friendly and supportive your smoking partner is, they increase your risk of getting out.
• Practice saying, "No, thank you, I don't smoke anymore. "
• If you feel the risk of smoking, quit immediately.
• Changing the scene may help.

Talk to yourself

Most temptations only last 10-20 minutes. Annoyance and desire will pass. Tell yourself:

• "I refuse to believe that smoking is stronger than I am. "
• "I will never smoke again. "
• "I decided to become a non-smoker. "
• Here and Now.

8. Develop strategies to maintain

exposure

Don't think about quitting smoking forever. This may not encourage you. Start now and the days will be longer.

Personal Care

Be kind to yourself. This is probably the most important and underestimated condition to quit smoking. You simply believe that you are entitled to a reward after abstaining from smoking. But this is an old thought.

Do not try to diet by giving up bad habits. You already have too many unpleasant sensations. Try to eat more fruits and vegetables.

Celebrate your achievements

People who quit smoking tend to pay more attention to their failures. But do not underestimate how far you have come. Pamper yourself.

With the money you save for cigarettes, give treatment once a week. Or save money for something bigger, like travel. Have a party for yourself and your friends.

Relieve Stress

Rest a lot and eat healthy food. Lack of sleep and excessive sugar intake can provoke you.

Enjoy your mouth like chewing gum, raw vegetables, carrots.

Stress is a common cause of smoking. Relax with a slow, deep breath. Inhale through your nose and exhale through your mouth. Repeat this 5 times and you will feel relieved.

Support yourself

• When you really want to smoke, consider how persistent you are until now.
• Remember the reason you quit smoking.
• Do not let your addiction win.
• Think of benefits for your health, finances and family.
• Remind yourself that one cigarette attracts another.
• Start looking at yourself as a non-smoker. This is the ultimate goal. You stop thinking about quitting smoking.

Nicotine replacement therapy

Nicotine Replacement Therapy helps reduce nicotine withdrawal symptoms. Nicotine replacement therapy increases the likelihood of quitting successfully by 50-70 percent. However, it does not replace smoking cessation strategies. It relieves physical addiction to nicotine, but does not overcome behavioral or psychological addiction. Therefore, some smoking cessation programs and strategies are still needed.

IMPORTANT:The following is general medical information that does not include the individual. Some people may not be able to use nicotine replacement therapy due to allergies or other conditions. You should always see a doctor about your health.

What types of nicotine replacement therapy are available? <strong>

There are three categories of nicotine replacement therapy: nicotine, which is absorbed through the skin, mouth and airways. Here are some important things to help you make a decision.

Nicotine patch.

Better because it provides long-term relief from nicotine withdrawal symptoms while only needing your attention once a day. Nicotine patch is the most widely studied type of nicotine replacement therapy and increases your chances of quitting smoking by 50-70 percent.

Nicotine coating and nicotine gum. <strong <> x / p>

They provide short-term relief from nicotine withdrawal symptoms. And this helps keep the mouth busy, which can not be patched by nicotine.

The most effective combination of smoking cessation is nicotine patches for long-term relief and nicotine lozengic for emergency situations.

Nicotine in lozenges or chewing gum is absorbed through the mucous membranes of the mouth, not through the stomach. Foods and beverages can affect nicotine absorption. Therefore, you should not eat or drink at least 15 minutes before using nicotine gums or lozenges. And you should not eat or drink while using it.

Lozenge nicotine is easier for most people to use than nicotine gum. The gums are attached to the tooth enamel.

How do I use nicotine lozenges? Suck the lollipop until completely dissolved, about 20-30 minutes. Do not gnaw or swallow lollipops.

How do I use nicotine gum? Chew chewing gum slowly until you feel or tingle in the mouth. Then pause until the feeling disappears. Then chew again to restore tingling and stop for a moment.

Nicotine inhaler and nicotine nasal spray. <strong>

They are the fastest acting nicotine replacement product available. However, they have an increased risk of addiction. They imitate smoking, which makes it interesting.

Both nicotine inhalers and nasal sprays are available by prescription.

How long can nicotine replacement therapy last? <strong>

In the time period listed on the label. For example, 8, 10 or 12 weeks. It makes sense to use the patch for 3 to 5 months if you have the doctor's permission.

Most people return to smoking if they reduce the full dose of 21 mg to 14 mg too soon.

Can replacement therapy cause overdose and nicotine poisoning? <strong>

Yes, if you use it incorrectly.

Here are some symptoms of nicotine overdose or nicotine poisoning:

• Excitement, worry, tremors
• Headache
• Fast or uneven heartbeat
• Nausea, vomiting, abdominal pain, diarrhea
• Cold sweat, pale

If you experience any of these symptoms, contact your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:

• Visual or hearing impairment
• Dizziness or weakness
• Breathe fast
• Disorientation in space
• Seizures

Emergency services should be called for these symptoms

How safe is nicotine replacement therapy?

Nicotine replacement therapy is considered safe for smokers with cardiovascular disease. It does not increase the risk of heart attack and stroke. There is not enough evidence to ensure that nicotine replacement therapy is safe for pregnant women. However, many doctors believe that replacement therapy is much safer than smoking.

Quit smoking.

There are prescription medications to help you quit smoking. Some of them can be used in conjunction with nicotine replacement therapy. A large number should be started before quitting smoking and require a prescription.

IMPORTANT: This is general medical information and is not tailored to the individual. You should always see a doctor with you about your health problems.

Reasons to quit smoking

Here are some things you may not know about the dangers of smoking. This addiction causes more deaths each year than all of the following combinations:

• Alcoholism
• Addiction
• Accident
• AIDS

If you recover from drug addiction or alcoholism, there is no point in dying as a result of smoking.

Smoking kills 6 million people every year worldwide. Smokers die more often from heart disease and stroke than lung cancer.

Smoking causes type 2 diabetes. Smokers 30-40 percent are more likely to have diabetes. These are some of the diseases caused by smoking. There are no organs or systems in your body that are not bothered by this addiction.

Here are some reasons why you should quit smoking:

• You are worried about your health
• You are worried about your addiction
• You know someone who has health problems due to smoking
• You are trying to be a positive role model for your family
• You want to save money
• Smoking costs between $ 2, 500 to $ 5, 000 a year. This is a good holiday price.

Facts about used cigarette smoke

Cigarette smoke causes the same death as regular smoking. There is no safe level. For non-smokers exposed to cigarette smoke, there is a higher risk:

• 25-30 percent more likely to have heart disease and stroke
• 20-30 percent are more likely to have lung cancer

Children and secondhand smoke

Cigarette smoke is proven to be harmful to children's health and increases the risk of the following diseases:

• Asthma, pneumonia and bronchitis
• Infections of the ear
• Sudden Infant Death Syndrome

Not all of the above is enough to quit smoking once and for all?