You know that quitting smoking is one of the best things you can do for your health. But you also know that it can be a challenge, and that most smokers need several trials to succeed.
So, how do you stop smoking, hopefully for the better? These proven strategies can help you reach your goal of quitting smoking.
Write down your reasons for stopping.
Make a list of all the reasons why you want to quit smoking. These could include:
- Improving your health
- Reducing the disease risk
- Avoiding secondhand smoke for family or friends
- A good example of your children
- Saving money
- Saving money
- The persistent Smell of Tobacco Smoke
Every time you take a cigar or feel the need to, read your list and remember why you want to quit smoking.
Make a plan.
Make a plan finish. Most people have the best chance of stopping smoking by setting a smoking cessation date and then stopping abruptly.
Online tools that can help you create and implement a smoking cessation plan are available from the National Cancer Institute (www.smokefree) .gov / build-your-quit-plan) and the Truth Initiative (becomeanex.org) , These programs also provide chat services, text messaging, or mobile app apps to provide support and coping strategies – tools found to help people quit.
More ways to quit.
If you've tried quitting now and then a few times and it did not work for you, you may want to quit smoking by gradually reducing your smoking. Recent evidence has shown that using the prescription drug Veneiclin (Chantix) and following a strict reduction plan can improve cessation.
Among the options that you can take back include delaying the first cigarette of the day, extending the time between cigarettes and smoking. Only half of each cigarette, with only one pack of cigarettes bought and a smoking break a day is exchanged for physical activity. Build up with every success until you stop smoking completely.
Talk to your doctor about treatments.
Treatments that may reduce cravings include nicotine replacement therapies that can be administered with a dermal patch, lozenges, gums, inhalers. or nasal sprays. These treatments start at the end of the day. Other non-nicotine medications can help reduce the symptoms of nicotine withdrawal by mimicking how nicotine works in your body. Treatment with these medicines, such as bupropion (Zyban) and varenicline (Chantix) should start one to two weeks before you leave.
Find a counseling service.
Individual, group or telephone counseling can provide you with needed support and assistance in developing coping skills. The combination of counseling and medication is the most effective way to quit smoking. Your doctor may refer you to local resources or support groups. Call 877-44U-QUIT (877-448-7848) to reach the National Cancer Institute telephone line. Call 800-QUIT-NOW (800-784-8669) to find your state's terminator line.
- Mutual support of individuals attempting to leave the company
- coping skills to address stressors or other triggers  Strategies for managing mood swings
- Common tips on what behaviors or Strategies Most Favorable
- Education on the Benefits of Leaving
Tell your family and friends.
Tell your family, friends and colleagues that you will quit smoking. Let them know how they can best help you. For example, consider the following considerations:
- Tell them which day you will stop.
- Ask her to check how you are doing.
- Plan activities or trips with them to reach your goals. Do not forget to smoke.
- Ask them for patience with your mood swings.
- Ask them not to judge or criticize you if you have a setback.
- Ask friends who smoke not to smoke near you or offer you a cigarette.
Avoid triggering smoking.
Identify and avoid places and situations where you want to smoke.
- Hang out with people who do not smoke or want to quit.
- Avoid designated smoking areas outside buildings.
- Stay in times when you can tempt boredom into smoking.
- Create new non-smoking routines, such as: B. a new route to work or chewing gum while driving.
- Standing immediately after eating from the table
- Drink water or tea instead of coffee or a liquor.
- Practice saying, "No, thank you, I'm not smoking."
Stress and anxiety can increase your cravings for smoking and ruin your efforts to quit smoking. Consider the following strategies for coping with stress:
- Prioritize your tasks.
- Take breaks if you must.
- Relax, take a deep breath or meditate.
- Listen to your favorite music.
- Exercise regularly.
- Find a creative offer such as art, music, crafts or dance.
Celebrate your achievements.
Did you survive the day without a cigarette? Get yourself something special. Did it survive the week? Count how much you've saved by not buying cigarettes. Use the savings for a special treat or invest the money in the future.
Reward yourself for not smoking by doing something that you enjoy everyday, such as: For example, by spending more time with your children or grandchildren, attending a ball game or taking a ball game, soaking in the tub, or watching a movie. All your little achievements can help you reach your goal of quitting smoking.
Release date: 2007-03-27