A good percentage of smokers genuinely want to quit the habit. Smoking has many harmful effects, especially on your lungs. So look through this guide and find the things that you could do in order to quit smoking for good.
In order for you to quit smoking successfully, you need to devise a list of your reasons for doing so. Sitting down and writing the ways to quit can instill an optimistic attitude and motivation for your journey. Each person is unique as to how they get things done. It’s useful for you to understand exactly what works the best for you. Make a list for yourself.
Break down the benefits of quitting smoking by creating a list of specific pros and cons. Writing something down can change your whole mental outlook. It can also motivate to forge ahead, and may make quitting less difficult by allowing you to keep your eyes on the prize.
Make sure you get lots of rest if you are quitting smoking. For many smokers, staying up for extended hours can lead to increased cravings. There are usually fewer people around late at night to help you stop yourself from taking just one more smoke for the day. If you get a full nights sleep, it helps to stay focused and avoid cravings.
If you’re unable to quit cold turkey, use nicotine patches or gum. These over-the-counter medications supply your body with nicotine while you work to break the habit, which can help you stave off the worst of the physical withdrawal symptoms.
The delay tactic is a great tool to use when the craving for a cigarette seems overwhelming. Tell yourself you are going to wait 10 minutes to see how you will feel, then try distracting yourself because you will generally find 10 minutes is a good time frame for the craving to pass. If you do not see the results you are looking for right away, you should keep trying.
Nicotine Replacement
When a craving comes on to eat after you quit smoking, reach for vegetables and fruit. People can gain weight when they quit smoking, so be mindful of what you put into your mouth, making these veggie snacks a great idea. Feed your cravings with only the healthiest foods, like fruits, vegetables and whole grains.
One of the best methods to stop smoking is to use a nicotine replacement therapy to aid in your quitting. Nicotine withdrawal can make you feel depressed, restless, frustrated or irritable. Cravings such as these are distracting and overwhelming. Nicotine replacement products such as gum can be very effective in dealing with cravings. Studies show that individuals who use nicotine gums, patches or lozenges double their chances of quitting successfully. Avoid nicotine replacements like lozenges or gum if you’re still smoking.
Try to encourage friends and family to support your decision to stop smoking. Communicate your need for support, so that they can understand their important roles, rather than becoming judgmental or doubtful. Let them know that in the beginning of the process, you will probably not be in the best of moods and that your thought processes may be off. It is not simple to stop smoking, you should always develop a support system.
Before you even think of beginning the process to quit smoking, you must be willing to stay committed. The most common reason for relapsing is the failure to commit fully to the decision to stop smoking. You can stay committed by thinking of all the reasons that you wanted to quit in the first place.
Make a study of what triggers your smoking, and then find ways to avoid your triggers. For instance, change things like smoking when driving or reading so that you don’t automatically think about your smoking habit. Choose another activity instead of smoking while engaging in these activities. This will distract you from cigarette cravings.
Don’t do this all by yourself. Seek encouragement from family and friends and make them aware that you’re trying to stop smoking and ask them to help you out. In addition, it’s an excellent idea to find a support group to join. Discussing how you feel with others who are experiencing the same difficulties can help you power through and beat smoking for good.
Make a commitment to quitting smoking before you begin figuring out how to do so. Usually, people are not able to quit smoking unless they have a positive outlook. If you begin to lose your motivation, remember the reasons for quitting in the first place.
When attempting to stop smoking, reward yourself for every milestone that you pass. For example, after a week without smoking, treat yourself to a movie. When you go an entire month, go to a fancy restaurant you don’t normally go to. You can build your rewards up, making each month and year without smoking an even sweeter success.
Thoroughly clean your home, car and wardrobe to get rid of the smell of smoke. Shampoo your carpets and upholstery, wash your walls and launder your drapes or curtains. This will make your home smell clean, and the absence of the smell of the cigarettes will help you avoid being reminded of the habit that has plagued your life anytime you enter your home.
Consider switching brands when you first think about quitting smoking. Choose menthol or a brand you find unpalatable. Some people find this helpful. This will help you in your efforts to quit.
Be prepared with strategies to help deal with situations that cause anxiety. Many smokers naturally reach for a cigarette when they feel stressed. Having a plan in mind for how to handle those stressful moments makes it less likely that you will turn to cigarettes when stress strikes. Keep a list of several distractions that you can use in case one doesn’t work.
The best advice you can get for quitting smoking is just to stop. The most effective way to quit is just stop. Just do it, give up smoking cold turkey and never start up again. This method may appear somewhat harsh. In the long-term, the health and physical advantages outweigh the initial discomfort.
If you fail your first time quitting, try not to become discouraged. There are times when the best plan will not work. Know where you made a mistake, and learn from your mistakes before you attempt to quit yet again. You just might succeed the next time.
Come up with new plans for dealing with stress. When faced with stress, many smokers light up as if on autopilot. Having a plan in mind for how to handle those stressful moments makes it less likely that you will turn to cigarettes when stress strikes. Keep a back-up plan handy in case plan A doesn’t work out.
Know that when you quit smoking you are improving your life, as opposed to making a noble sacrifice. When you look at any task positively, including quitting smoking, it is easier to stay focused and motivated. This will help you to understand the value of quitting for your life, from a short and long-term perspective. You can remain motivated and realize the benefits of quitting.
Quitting smoking is done not only for yourself, but also for your loved ones. The people who care about you want you to have a long, healthy life. Studies have shown one in five people that die in the U.S. have to do with smoking. You don’t want to be another statistic.
You might have used smoking when you are feeling stressed. If this is true, find another relaxation technique when stressed. Meditation, music and yoga are some good ideas to try. They can reduce the severity of your cravings for a cigarette and help to reduce stress.
Try to maximize exercise and lifting during the course of the day. After you stop smoking, exercising is highly beneficial and helps your lung capacity to improve. Regular physical exercise can also help you to keep your body weight under control. The natural endorphins exercise produces will also boost your mood and help you to reduce the severity of withdrawal symptoms.
Speak with your physician about prescription drug solutions to help you kick the habit. There has been much progress in the realm of smoking cessation. There are numerous options available to help you as you quit smoking. There is everything from drugs which reduce withdrawal symptoms to nicotine replacement therapies to wean you off slowly. Talk to your doctor and find out what they recommend for your situation.
With any luck, you now feel more capable of following through with your goals. Just keep in mind that you need to be strong and put your emphasis on being healthy for yourself and for the people you love. Use the tips here to finally help you quit.
Create a mantra consisting of your major motivations to quit smoking. Repeat them to yourself, whenever you feel the urge to smoke. This represents a terrific method of diverting your focus away from nicotine withdrawal symptoms and onto other critical things in your life.