There is no single effective way to quit smoking, you need to be emotionally and mentally prepared to quit. You should want to quit smoking for your own health, not to please your friends or family. Proceeding in a planned way shortens the road by assisting you on your smoking cessation journey. This guide will help you take the first steps on your smoking cessation journey.
Why Is Smoking Addictive?
The main reason behind smoking addiction is nicotine in tobacco. Your brain adapts quickly to nicotine and prompts you to regain nicotine, even after you have just smoked a cigarette.
Over time, your brain learns to predict when to smoke. "I need a cigarette" thoughts when you feel sad and tired are a result of this.
However, cigarette addiction is not just about brain chemistry. Some trigger situations make you want to smoke. Everyone's triggers are different. Yours could be the smell of cigarette smoke, seeing a cardboard cigarette in the store, eating certain foods, or drinking your morning coffee. Sometimes, just the emotions you feel (sad or happy) can be a trigger. One of the most important points to quit smoking is to identify the triggers that cause you to crave and try to avoid them.
How Hard Is It To Quit Smoking?
Everyone's addiction level is different, and how difficult it will be for you to quit depends on:
- How many cigarettes you smoke each day
- Smoking status of your friends and family members
- Why you smoke
Focus on the benefits quitting will bring you on your journey to quit smoking. Within hours after you quit smoking, your body starts to get rid of the effects of nicotine and additives. Your blood pressure, heart rate and body temperature, which are higher than they should be due to nicotine in cigarettes, return to healthier levels.
You start to breathe easier. The amount of toxic carbon monoxide in your blood decreases and as a result your blood can carry more oxygen.
Quitting smoking will undoubtedly help your whole body. It can even improve your appearance. At younger ages, the possibility of wrinkles on your face and skin decreases.
Besides all these medical benefits, you also save money!
Reasons for Quitting Smoking
You already know that you will be healthier by being a non-smoker. Quitting smoking reduces your chances of getting many cancers, heart disease, and other serious health problems.
However, this is difficult to achieve. Many reasons, from nicotine addiction to the daily routines you always do with smoking, make the journey to quit smoking difficult.
If you need extra motivation, add these small but still important reasons to your list of quitting reasons.
1. Material reasons
2. Hygiene, odor
3.Smooth Skin
4. A Better Social Life
5.Less Infection Risk
6.A More Fit Body
Smoking Cessation Methods
You are ready to quit smoking. This is great! Making this commitment is half the battle. This journey will not be easy. Your first step in this way is to choose the smoking cessation method that works best for you.
Make Your Plan
The first days when you don't smoke will be the most difficult period for you. You must choose a quit date and then stick to your decision. Before the day you decide to quit, write down your reasons for quitting and read this list over and over again every day whenever you feel like smoking.
You should also prepare a smoking cessation plan. This plan will help you stay focused and motivated. Here are a few ideas to help you plan:
- Write down when you smoke, why you smoke, and what you do while smoking. These are your smoking triggers. You should avoid these triggers going forward as often as possible.
- Try to quit in certain situations (such as during your work break or after dinner) before you quit smoking completely.
- Make a list of activities you can do instead of smoking, such as taking a brisk walk or chewing a piece of gum. When you want to smoke, you have to be ready to do something else.
- Ask your doctor about using nicotine replacement therapy gum or patches. These treatments help reduce your desire to smoke.
- Join a smoking cessation support group or program.
- Tell your friends and family about your smoking cessation plan and share ideas about how they can support you.
As you know, there are many different ways to quit smoking. Of course, the best plan is the one you can stick with the most. Consider which of the following will work best for you:
Quitting smoking without any help
Approximately 90% of people who try to quit smoking try to do this without outside support. Although most people try to quit this way, this option it is not the most successful method. Only about 5% to 7% of those who try to quit smoking without any help can quit on their own.
Behavioral Therapy
Behavioral therapy to quit smoking involves working with a psychological counselor to find ways to stop smoking. Together with your counselor, you will find your triggers (such as emotions or situations that cause you to want to smoke) and make a plan for recovery from your addiction.
Nicotine replacement therapy
There are several types of nicotine replacement, including nicotine gum, patches, inhalers, sprays, and lozenges. These products work by giving you nicotine without using tobacco. You are more likely to quit smoking with nicotine replacement therapy, but this treatment works best when you have behavioral therapy and support from friends and family.
Medicines
Bupropion and varenicline (Chantix) are prescription medications that can help your symptoms during the craving and smoking cessation period.
Combined treatments
You will be more likely to quit for good if you use a mixture of different methods. For example, using both a nicotine patch and chewing gum may be better than using a patch alone. Other useful combinations include behavioral therapy and nicotine replacement therapy; nicotine replacement therapy patched prescription drugs; and a nicotine replacement therapy patch and nicotine spray. The FDA has not approved using two types of nicotine replacement therapy at the same time, so be sure to talk to your doctor first to see if this is the right approach for you.
Whichever method you choose, an important part of quitting is to create a plan that works for you. Choose a quit date that gives you time to prepare without losing your motivation. Tell your friends and family you left it. Get rid of all cigarette and ashtrays in your home, business and car. Find the triggers for smoking and decide how to deal with them.
What Are The Changes In Your Body After You Quit Smoking?
If you've been smoking for a while, you might wonder if quitting is worth it. Maybe smoking cravings and nicotine withdrawal shut you off the whole idea.
Your body has an incredible ability to heal itself, even after you've smoked for long periods of time, and this recovery happens faster than you think. Remember, you're more likely to be successful if you have a plan to handle these requests, especially in the first weeks.
20 minutes later
In less time than watching a sitcom, your body is already recovering. Your heart rate and blood pressure start to return to normal 20 minutes after you quit smoking. Your hands and feet will warm to their normal temperature.
8 hours later
After eight hours, the amount of nicotine and carbon monoxide in your blood has dropped to half. Carbon monoxide is a chemical in cigarettes and expels oxygen from your blood. This causes problems from your muscles to your brain as they are not getting the oxygen they need.
However, as the levels of the chemical drop, your oxygen returns to normal.
You may feel the urge to smoke again during this time. However, this request usually takes 5-10 minutes. To overcome this desire, try to find ways to distract yourself until the request passes. You can try making a list of your favorite songs, chewing gum or drinking water.
12 hours later
In the middle of your first day, your carbon monoxide level will return to normal. Your heart no longer needs to be tired much more to try to get enough oxygen into your body.
After 24 hours
If you smoke one pack a day, you are twice as likely to have a heart attack than nonsmokers. But not smoking for a full day reduces the risk of heart attack.
48 hours later
At this point, your sense of taste and smell sharpen as your nerve endings begin to heal.
Your lungs expel mucus and other dirt from smoking, there is no longer nicotine in your body.
This is also the time when the toughest nicotine withdrawal symptoms appear. You may feel anxious, dizzy, hungry, or tired. You may have a headache, feel bored or depressed.
If you have asthma, your symptoms may get worse during these hours. This can be confusing, but it's part of the process and doesn't take too long. You will likely see improvement by day 3. You can talk to your doctor about how to manage your symptoms.
3 days later
At the end of the 3rd day, you will breathe easier and have more energy. Your lungs continue to heal.
Within 2 Weeks - 3 Months
Your lungs are stronger and clearer, and your blood flow has improved. You can exercise without breathing. And your risk of heart attack is even lower.
You've also overcome the hardest part of nicotine withdrawal. Despite this, you will probably still have cravings. Everyone who wants to smoke has different triggers. D all You can't keep up, but you can stick to your plan. Ask for help if you need it. Think about the money you save. Or try taking 10 deep breaths.
Within 3-9 Months
At this point, you can take deeper, clearer breaths. Your risk of catching colds and other illnesses is reduced.
You will also feel more energetic.
1 year later
Treat yourself at the end of the 1st year. You have reached a turning point. And your risk of heart disease is now half what it was a year ago.
After 5 years
Your chances of getting stroke and cervical cancer are now the same as non-smokers. And compared to when you first quit, your chances of getting cancer of the mouth, throat, esophagus or bladder have been cut in half.
10 years later
You are half as likely to die from lung cancer compared to someone who smokes. And your chances of getting both laryngeal cancer (voice box) and pancreatic cancer are reduced.
15 years later
After 15 years of smoking, your chances of developing heart disease are the same as people who have never smoked.
Once you start, quitting smoking can seem like a long way off. But in 15 years, the headache and discomfort of the first few weeks remains a vague memory. Then these symptoms may seem unbearable, but you can overcome it.
How Will I Feel When I Quit Smoking?
When you quit smoking, you will have a difficult period both physically and mentally. You may want to smoke again, you may feel irritable and hungry, cough frequently, have a headache or have difficulty concentrating. You are showing symptoms that your body is addicted to nicotine. When quitting symptoms occur within the first 2 weeks after quitting, stay in control. Think about your reasons for quitting. Remind yourself that these are signs that your body is getting better and getting used to life without nicotine.
These symptoms seen during the smoking cessation period are completely temporary. The first symptoms after quitting are the strongest, but they disappear within 10 to 14 days. Remember that these symptoms are much less severe than those of the major diseases that smoking can cause.
You may still have a desire to smoke, as there are many strong triggers associated with smoking around you. The best way to deal with these triggers is to enjoy this environment, situations without smoking. If you smoke again, don't lose hope on the way to quit. Seventy-five percent of those who quit smoking have smoked again. Most smokers try to quit 3 or more times before they are completely successful at quitting. Make your smoking cessation plan ahead of time and think about what to do next time you feel the urge to smoke.
What is Nicotine Withdrawal?
Nicotine withdrawal, an addictive substance found in tobacco, is characterized by symptoms including irritability, insomnia, anxiety, and increased appetite. Nicotine creates a chemical addiction so the body always needs a certain level of nicotine. Unless this level is maintained - through smoking or chewing tobacco - your body will begin to deplete nicotine and show symptoms.
For tobacco users trying to quit smoking, nicotine withdrawal symptoms are uncomfortable and stressful, but temporary. Most nicotine withdrawal symptoms peak 48 hours after quitting and subside within the next 3 to 4 weeks. But after that, you may still have to deal with the fact that many people trying to quit smoking find themselves eating more and gaining weight in the process.
What Causes Nicotine Withdrawal?
Symptoms of nicotine withdrawal are the reaction that results from the body's inability to take the nicotine to which it becomes dependent.
It can be difficult to go through nicotine withdrawal. Because smoking affects many parts of your body, nicotine withdrawal includes physical, mental, emotional, and behavioral symptoms. During this period, there is a great desire to smoke. You can be angry, angry, and restless. You may have a headache, cough, and sleep problems. However, the worst of these symptoms only lasts a few weeks. When it's done, nicotine will exit your system. You will be healthier than you have for a long time.
Nicotine Withdrawal Symptoms
Anyone who quits (or tries to quit) will tell you that the first week of quitting smoking is the worst. In the three to four days your body clears nicotine from that last cigarette, you may feel physically unwell. But after that, everything will be better. You will recover physically and your mental symptoms will start to fade in the next few weeks.
During nicotine withdrawal, you may experience the following symptoms:
- Need of smoking
- Restlessness and boredom
- Anxiety and depression
- Stress
- Headache
- Cough
- Fatigue and insomnia
- Digestive problems
- Difficulty focusing
- Gaining weight
These symptoms come on quickly. Search malar indicates that the average smoker begins to feel withdrawal symptoms within an hour of smoking his last cigarette. Anxiety, sadness, and concentration problems may occur within the first 3 hours. Nicotine withdrawal symptoms usually peak within the first 3 days after quitting and last about 2 weeks.
Why Weight Gain When Quitting Smoking?
While it is true that your weight may increase when you quit smoking, weight gain is not an automatic consequence of quitting smoking. While most smokers gain some weight after quitting, generally the amount of weight gained is less than 5 pounds.
There are several reasons why you may gain weight after quitting smoking.
- First, smoking is an appetite suppressant. When you smoke, you feel less hungry.
- Smoking also affects your sense of smell and taste, thus reducing the pleasure you get from the actual eating experience.
- Finally, there is evidence that smoking slightly speeds up your metabolism and makes it easier to keep your weight low.
How Can I Avoid Smoking Again?
Excuses are a common part of the smoking cessation process, as I'll start tomorrow if I smoke just one. For most people trying to quit, even "just one breath" is a step back into addiction.
However, these occasional mistakes do not mean that you return to cigarette addiction. Use these mistakes to focus on your triggers and learn how to better cope with smoking cravings. To prevent further errors and relapses, try the following:
- If you live with someone who smokes, ask them not to smoke around you.
- When you feel the urge to smoke, take a deep breath. Hold for 10 seconds and release slowly. Repeat this several times until the urge is gone.
- Keep your hands busy. Scribble, play with a pencil, a straw or work at the computer.
- Change the activities you associate with smoking. Instead of taking a smoking break, go for a walk or read a book.
- Hang out with nonsmokers or go to non-smoking places like movies, museums, shops or libraries.
- Do not substitute food or sugar-based products for cigarettes.
- Exercise. Exercising will help you relax.
- Especially get support from family and friends to quit.
- Work with your doctor to develop a plan using over-the-counter or prescription nicotine replacement aids.
What if I start smoking again?
This is called relapse, and many people experience it before throwing this habit away forever. It is very normal to experience relapse with strong addictions such as smoking. If this happens, try to smoke as little as possible until you're ready to quit again. Stopping permanently is a process that may take some time. But it's worth it.
Things to watch out for when quitting smoking
There will be days when all you want to do is smoke. Making. Quitting will be the best thing you've ever done for yourself, but you have to stick to your plan.
Follow these steps to progress towards a smoke-free lifestyle:
1. Know your triggers and avoid them. Write down what makes you want to reach a cigarette and how you can manage each situation. And avoid people, places or routines that normally make you want to smoke, especially in the first 3 months. This is when you are most likely to start smoking again.
2. Know that the first few days are the hardest. You will likely feel nervous, depressed, slow and tired, especially if you quit smoking without any help. Prepare a smoking cessation support group. It could be a good friend or a drop line you can call. As you get through the first days, you will start to feel more normal (you will still have a craving for smoking).
3. Do not give in to your wishes. Every time you do not smoke despite needing to smoke, your chances of quitting increase. Replace your habits with something else, such as the urge to smoke in your mouth or hands, chewing gum or playing games on your phone.
4. Try a new hobby with your non-smoking friends. Do something that keeps your hands active and reduces stress, such as walking your dog. This approach will make success more likely.
5. Reward yourself. What you do is not easy. When you reach the important days in your plan, reward yourself by giving yourself something you want or enjoy.
Frequently Asked Questions About Smoking Cessation
There is much more to cigarettes than nicotine Cigarette smoke contains thousands of chemicals, some of which are also used as wood varnish, insect venom DDT, arsenic, nail polish remover and rat poison.
Ashes, tar, gases and other toxins in cigarettes damage your body over time. Your heart and lungs will be severely damaged by smoking. In addition, smoking reduces your ability to taste, smell, and fight infections.
Despite these negative aspects, the thought of quitting smoking is still b It can raise many questions. Here are the answers to some common ones.
Why Is It So Hard To Quit Smoking?
Many people who beat their smoking habit say this is the hardest thing they have ever done. Nicotine is found in all tobacco products. It makes you feel calm and relaxed temporarily. You will also feel more alert and focused.
The more you smoke, the more nicotine it takes to feel good. Soon, you won't feel "normal" without it.
It takes time to recover from nicotine addiction. More than one attempt may be required to quit completely. So if you've tried it before, don't give up.
Quitting smoking is also difficult because smoking is a big part of your life. You can smoke when you are stressed, bored or angry. It is part of your daily routine. In most cases, you can light a cigarette without thinking, even reflexively.
Why Should I Quit Smoking?
There are many reasons. When you quit, you will feel better and reduce your chances of getting a heart attack, stroke or cancer. It is worth it even if you have been smoking for a long time.
What Are the Risks of Smoking?
Smoking increases the risks in many areas of health. Smoking is life-threatening because it increases your likelihood of developing many diseases such as heart disease and lung cancer, cancer of the stomach, pancreas, kidney, colon, rectum, bladder, esophagus, mouth, throat and throat. Also, smoking increases your chances of getting acute myeloid leukemia (blood cancer) and pneumonia.
If you are pregnant, smoking increases the chance of miscarriage or low birth weight in the baby. It is also linked to an increased risk of sudden infant death syndrome (SIDS) after your baby is born.
What is the First Step to Quit Smoking?
You must set a quit date - the day you quit smoking and start recovering from your tobacco addiction. Then consider visiting your doctor before your quit date. They can give you practical advice and let you know if any tobacco replacement or medication will work.
What If I Have Tried To Quit Smoking Before?
It is still possible to quit smoking altogether, even if you failed your previous attempt. Most people try to quit smoking at least two or three times before they are successful.
Consider your past quit attempts. Which methods worked? Which ones didn't work? What can you do differently this time?
Remember that millions of people quit smoking forever. You can be one of them!
What Steps Can I Take to Help Me Quit Smoking Completely?
Get ready for your quit date. Get rid of all cigarettes and ashtrays in your home, car and workplace, and don't let them smoke around you.
Get support and encouragement. Studies show that you have a higher chance of success if you get help. Tell your family, friends and colleagues that you will quit smoking and ask for their support. Ask them not to smoke around you or quit where you can see them. There are also support groups and quit smoking helplines, apps, and websites. One-on-one counseling can also help.
Which Drugs Can Help Me Stop Smoking?
The FDA has approved seven smoking drugs that can help you quit smoking:
Bupropion SR (Zyban) - available with prescription
Nicotine gum - over the counter
Nicotine inhaler - available with prescription
Nicotine nasal spray - available by prescription
Nicotine patch - over the counter
Nicotine lozenge - over the counter
Varenicline (Chantix) - available with prescription
Chewing gum, lozenges, and patches are available at your local pharmacy. For others, you can ask your doctor to write you a prescription.
Will I Gain Weight During This Period?
Not everyone gains weight when quitting smoking. People usually gain less than 5 kilos when quitting smoking.
Try to eat a healthy diet, stay active, and not allow a pound or two to discourage you. Some medications that help you quit smoking can delay weight gain.
What if My Friends and Family Smoke?
Tell them you left it and ask them to help you. In particular, ask them not to smoke or quit smoking around you. Even encourage them to join you too!
What Can I Do When I Need To Smoke?
These urges usually don't last very long, so it can be helpful to distract yourself until they pass.
Talk to someone, go for a walk, drink water or give yourself a task to work on.
If stress is a trigger, find healthy ways to calm down, such as exercising, reading a book, or meditating. If you are not currently active, consult your doctor before starting exercise.
I smoke as soon as I wake up in the morning. What will happen now?
The first time you try to quit smoking, change your routine. Have your breakfast somewhere different and drink tea instead of coffee. Take another route to work. Here The idea is to change your habits and get rid of the triggers that will lead you back to smoking.
I smoke when I drink alcohol. Do I Have To Stop Drinking Alcohol Also?
It is best to drink less alcohol or avoid alcohol altogether for the first 3 months after quitting. Drinking is a common trigger of smoking, so drinking makes you less attached to your new, smoke-free life. When you try to quit, drinking plenty of water and other soft drinks helps.
What Should I Do If I Need More Help To Quit Smoking?
Get one-on-one, group or telephone counseling to help you quit. There are also apps, websites, and text messaging programs that can help you stay on track. Consult hospitals or health centers for information about smoking cessation programs.