You can stop smoking with a little assistance. If you are concerned about quitting, this site will take you through the stages of quitting smoking incrementally. You will discover to be certain you don’t relapse and how to get ready to stop. You’ll also learn.
You are most likely at the point where a part of you wants to stop smoking, but a part of you does not. Maybe you’re concerned about withdrawal, or afraid you will fail. Put effort for now. Focus on what will provide you the motivation and why you wish to stop.
The fantastic news about smoking is that it doesn’t matter how much you’ve eaten, or how long you’ve smoked. If you stop now, your body will start to repair itself and you will look better after years of neglect.
A typical smoker has about 200 hits of nicotine daily and over 70,000 hits each year. Ten puffs per cigarette; times 20 cigarettes a day gives you approximately 200 hits of nicotine per day. That’s partially why smoking is so addictive. Your mind constantly waits for another nicotine hit. Some studies have indicated that nicotine is as addictive as crack cocaine.
Nicotine Withdrawal Symptoms
- Irritability and stress
- Difficulty concentrating
- Food cravings
- Cravings for smoke
What causes nicotine withdrawal? Smoking increases the amount of nicotine receptors in mind. These receptors continue to anticipate smoking when you quit smoking and they start to adjust if they do not get it. That modification procedure is what causes withdrawal and cravings.
How Long Do Nicotine Withdrawal Symptoms Last?
Nicotine comes out from your body 72 hours after you stop smoking. Withdrawal symptoms reach their peak 2-3 days after you quit and are gone within 1 to 3 weeks. (1) It requires a minimum of three weeks to your brain chemistry to go back to normal after you stop smoking. (2) The last two symptoms to go are irritability and reduced energy.
Any smoking cessation program must take this adjustment period that is lengthy. It is why some physicians recommend weaning off nicotine with nicotine replacement.
In short, most folks begin to feel better after 1 week and the symptoms are usually gone within 3 weeks.
The Way to Stop Smoking Plan (Step-By-Step)
A detailed plan that will help you stop smoking. It contains guidelines, ideas and best practices that will help you quit for good. The steps are the following:
Step 1: Make the Decision to Stop
Identify your reasons for stopping smoking. Quitting is challenging. You can rise to the challenge, if you have your goals in 17, but it helps. As you approach your date, review your list.
If you’ve tried to stop smoking before and failed, do not let this be an obstacle. The more times you try to stop, the greater your probability of success. Maybe you were not ready last time. Maybe the rights measures weren’t taken by you.
Step 2: Understand Your High-Risk Times
Smoking is more than only a physical addiction to nicotine. It is a psychological addiction. Do you smoke? Can it be a break from your day? Can it be a moment of peace when you can be alone with your own thoughts? Men and women smoke for the exact reasons alcoholics drink. It’s an opportunity.
Anticipate your plan and your circumstances. This can allow you to cope with them. Here are some common causes for smoking cravings:
- Drinking coffee
- Finishing a meal
- Driving Your Vehicle
- Using the Telephone
- Stressful situations
- Drinking alcohol
- Social occasions
These are a few strategies for dealing with your own triggers:
If you smoke with your morning coffee, plan to have your first coffee in the office where you likely can’t smoke.
If you smoke while driving, plan to take a different path. It’ll keep your mind occupied, so you will not be on autopilot.
If you smoke after meals, plan to get up after a meal. Go for a walk, brush your teeth, or do something.
If you smoke when you are on the phone, place one of those stress balls beside your telephone to keep your hands busy.
Make a strategy to keep yourself busy initially. Too much unstructured time isn’t a good thing when it comes to smoking cessation.
What should you do if you slide? A slide is also a high risk time. You do not need to slide. Lots of individuals have quit with no slip. But if you do, it is great to have a plan.
The most important thing you can do is avoid all or nothing thinking. Do not give up and allow a slide turn into a significant relapse.
Throw out the rest of the pack.
You are not a failure if you slide.
The more times you try to stop, the greater your probability of success.
Learn from your own experience. What you might have done differently.
Never forget your reasons for quitting in the first location.
Step 3: Stock Up on Supplies
Every smoker knows that smoking is an addiction. When you stop smoking your mind will crave a cigarette’s sensation. Included in your smoking cessation program, stock up on oral replacements like chewing gum, raw vegetables, carrot sticks, hard candy, coffee stirrers, straws, etc..
If you are intending to use smoking cessation medications or nicotine replacement, speak with your doctor. Discover how to use them. Learn what to be aware of and about side effects.
Step 4: Select a Quit Date
Is there a date for a dedication. It’s important because it prepares your brain. Decide on a date. It does not have to be a moment that is particular.
Prevent a day when you know you are going to be busy, stressed, or have a special event that could be a cause. Write your date down and look at it daily. Let your decision build as you get closer.
If you will use smoking cessation medication such as Zyban (Wellbutrin, bupropion) or Chantix (Champix, varenicline), your physician may have suggested that you begin using them early. Ask your physician how far before your date you should begin taking your pills.
Step 5: Let People Know
Quitting is easier with support. It will be useful. Inform them how they can help you and your strategy. Inform them they can help.
Friends will help distract you.
They can listen to you.
Sharing your battles makes them lighter.
But explain that you would like to keep your conversations light.
Nothing will enhance your tension.
Step 6: Remove All Smoking Reminders
People, places and things trigger smoking just like any addiction. For addictions that are drug paraphernalia. In cases like this the paraphernalia matches include cigarettes, lighters and ashtrays. Get rid of them all. Do not save anything “just in case”.
Freshen your surroundings work, in your home’ and on your vehicle. The smell of cigarettes is a trigger.
Step 7: The First 2 Weeks
The first two weeks are crucial to your success. Your likelihood of success is higher if you’re able to get tough. (3) Therefore it’s very important to give yourself the best opportunity you can during these crucial weeks.
The first two weeks are all about distractions, keeping busy and being good to yourself. Keep busy with fun and avoid pressure ones that are high. Stay Busy
Plan plenty of dates with friends. Escape the Home. Go for walks or visit the gym. Proceed to a movie. Be good to yourself.
Keep your hands busy. Some people like to use a straw, a pencil or a coffee stirrer.
Drink plenty of water.
Call the men and women who have offered to help. Everyone understands how hard this is. People will be glad that you are doing it. Don’t attempt to do it.
In case you just sit there with your cravings, you’re giving them space to grow.
Relax and breathe deeply.
Prevent High Risk Situations
Do not hang out with smokers. That is just like a crack addict. No matter how inviting and friendly your smoking friends are, they are the first several months.
Practice saying, “No thank you, I do not smoke anymore”.
Understand you will encounter high risk situations which you haven’t thought of. Plan to get up if you discover yourself triggered and leave.
A change of scenery can make a big difference.
Talk to Yourself
Most cravings only last 10 – 20 minutes. Distract yourself and the cravings will pass. Talk to yourself when you consider using and keep yourself occupied.
“I refuse to believe that smoking is stronger than me”.
“I will not give smoking any more power over my life”.
“I chose to be a non-smoker”.
“One day at a time”.
Celebrate Your Victories
Don’t concentrate on your struggles and dismiss your successes. Focus on the negatives and you tend to disqualify the positives. But do not underestimate how far you’ve come. Reinforce your victories.
Take the money you’ve saved and buy yourself a treat once a week. Or save the money for something larger.
Plan ahead for your landmarks and be sure that you recognize them with some party, large or small.
Rewards do not have to be monetary. Do something and you could plan to get together with your buddies.
Get Lots of rest and eat healthy. Lack of sleep and excess sugar are known causes.
Use substitutes for oral cravings such as chewing gum, raw vegetables, carrot sticks, hard candy, coffee stirrer and straws.
Anxiety is a big trigger for smoking.
Relax by taking a couple of slow, deep breaths. Inhale through your nose and exhale through your mouth. Repeat 5 times to it and see how you’re feeling.
whenever you have cravings; consider how strong you’ve been so far.
Remember your reasons for stopping.
Refuse to allow your dependence to win.
Consider the benefits to your health, finances and family.
Remind yourself that there isn’t any such thing as just one cigarette.
Begin to see yourself as a non-smoker. That’s the payoff. You’re currently freeing yourself.
Learn more about anxiety, depression, negative thinking and anxiety, which are variables that could influence smoking and recovery.