Smoking is bad for you, yes, all of us know that but it is very hard to quit smoking when you are addicted to it.
Quitting smoking is not as difficult as quitting other types of addictive substances but you still need a lot of willpower to succeed. There are many reasons why you can’t quit smoking ranging from objective to subjective reasons. Today, Illume-eMag will show you some tips to help you quit smoking and improve your health.
Be active
Physical activity can reduce nicotine cravings and you can also get rid of some of the symptoms of addiction. Instead of wanting to grab a cigarette, get a pair of skates or running shoes. Even light exercise is helpful, like walking the dog or weeding in the garden. In addition, the amount of calories consumed from exercise helps you avoid gaining weight when quitting smoking.
Don’t quit suddenly
Throwing away the cigarettes and swearing that I would quit was simple. But quitting right away – all of a sudden – isn’t easy. Among those who try to quit without treatment or medication, 95% will relapse. The reason is because smoking is an addiction. Because at this time the brain is dependent on nicotine.
Do not give up drugs alone
Tell your friends, family, and co-workers that you are trying to quit. Their encouragement will motivate you to decide to quit smoking. Behavioral therapy is a type of counseling that helps you identify and stick to a smoking cessation strategy. You should join a support group or talk to a counselor. Combine behavioral therapy with a nicotine replacement product or pill to increase your odds of success.
Stress control
The reason people turn to cigarettes is that nicotine helps them relax. Once you quit, you’ll need another way to deal with stress. Get regular massages, listen to relaxing music, learn yoga or tai chi. If possible, during the first few weeks of quitting, you should avoid stressful situations.
Use nicotine replacement therapy
When you stop smoking, the absence of nicotine can make you feel frustrated, depressed, restless, angry. The urge to take a puff of cigarette always drives you. Nicotine replacement therapy can reduce these feelings. Studies suggest that nicotine gum, pills or skin patches can double your chances of quitting successfully when you use them with an intensive course. But these products are not recommended for use while you are still smoking.
Avoid alcohol and other stimulants
There can be a number of reasons that increase your cravings for cigarettes. Alcohol is one of the most common causes, so try to drink less the first time you quit. If drinking coffee also makes you crave cigarettes, switch to tea in a few weeks. Instead of regularly smoking after every meal, go brush your teeth or chew gum.
Remove anything related to cigarettes
When you’ve finished your last cigarette, throw away all ashtrays and lighters. Wash clothes to get rid of the smell of smoke, clean carpets, curtains, and upholstery, freshen the air to get rid of the familiar smoke smell in your home. This keeps you from seeing or smelling anything that reminds you of cigarettes.
Never give up
Relapse after quitting smoking is quite common. Many smokers try to quit several times before giving up smoking forever. Examine the emotions and circumstances that led to your relapse. Use it as an opportunity to recommit to quitting smoking. Once you’ve made the decision to try to quit again, you need to establish a ‘smoking-free day’ strategy for the next month. Continue to persevere to follow other strategies as discussed here.
Eat fruits and vegetables
Don’t try to diet while quitting smoking. Because too many strict rules will backfire. Instead, eat mostly fruits and vegetables and low-fat dairy products. A study at Duke University suggests using foods that, when consumed, make the taste of tobacco become unbearable, while your body is also provided with enough nutrients to help you continue the fight to quit smoking.
Know why you start
You want to quit smoking, but do you know why? “Because it’s not good for you”, that’s not convincing enough. To move, you need a more personal, more powerful reason. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer intimidates you. Maybe you also want to look younger. Choose a reason strong enough to avoid the urge to light a cigarette.