Nicotine is one of the most harmful and widely available legal drugs in the world. It is addictive and harmful to both smokers and people who are exposed to secondhand smoke, especially children. If you've decided to quit smoking but don't know where to start, set up a well-structured plan. Become aware of the reason that pushes you to quit, prepare yourself for the idea of succeeding and carry out your plan with the support of other people or with drug therapy. Quitting smoking is difficult, but not impossible.
Steps
Part 1 of 4: Deciding to Quit Smoking
Step 1. Think about the reasons that lead you to quit smoking
Nicotine is very addictive and it takes a lot of determination to quit. Ask yourself if a smoke-free life is more interesting than that of a smoker. If the answer is yes, then you have found a valid reason to want to quit. This way, when it becomes difficult to abstain from cigarettes, you can focus on the motivation that led you to quit.
Analyze how smoking affects certain aspects of your life - health, physical appearance, lifestyle and loved ones - and ask yourself if they can benefit from stopping your bad habit
Step 2. Determine why you want to give up on this habit
Make a list of all the reasons that lead you to quit; this will make it easier to maintain determination. In the future, you should always refer to this list when you are tempted to go back to smoking.
For example, in the list you could indicate things like: "I want to quit smoking in order to run, to keep up when I play football with my son, to have more energy, not to get sick and see my granddaughter get married, to save money. money"
Step 3. Prepare for nicotine withdrawal symptoms
Cigarettes have a remarkable ability to spread nicotine throughout the body. Typically, when you quit smoking, anxiety, depression, headaches, feelings of tension or restlessness increase, you experience an increase in appetite, uncontrollable cravings, weight and difficulty concentrating.
Be aware that it will likely take more than one attempt to successfully quit smoking. Just to give an example, about 45 million citizens in the US consume some form of nicotine and only 5% of them manage to quit on the first try
Part 2 of 4: Prepare a Plan to Quit Smoking
Step 1. Choose a start date for your action plan
If you make a commitment to start on a specific date, then you give your program a solid setting. For example, you could choose an important and significant day, such as a birthday, the beginning of the holidays or you could simply decide on a date you like.
Set one day within the next 2 weeks. This gives you time to prepare and allows you to start the process on a day that isn't particularly stressful or important, or you won't be able to do it
Step 2. Establish a method
Decide which method you want to implement: quit suddenly or gradually reduce your cigarette consumption. Quitting suddenly means that you will never smoke a cigarette again, overnight. Cutting down on smoking gradually means smoking less and less until you quit altogether. If you opt for a gradual interruption, set specific methods and times for when and how much to reduce. For example, you could set up a pretty simple plan by committing to eliminate one cigarette every two days.
Know that you have a better chance of success if you combine therapy and medications when quitting the habit, no matter which method you choose
Step 3. Be prepared that you will have a deep desire to return to smoking
Have a plan in advance to deal with the overwhelming craving for cigarettes. You can try to help you with gestures, moving your hand towards your mouth as if you were smoking. Also find a replacement to meet this need. Try eating some low-calorie snacks, such as raisins, popcorn, or pretzels, when the urge to smoke gets really strong.
To combat the urge to smoke, you can also try to do some physical exercise. Go for a walk, clean the kitchen, or do some yoga. You can also try to control cigarette craving by squeezing a stress ball or chewing gum
Part 3 of 4: Putting the Plan into Practice
Step 1. Prepare the evening before the fateful date
Wash your bedding and clothes to get rid of any cigarette odor. You must also make any ashtrays, cigarettes and lighters disappear from the house. Make sure you get adequate sleep to reduce withdrawal tension.
Always remind yourself of your plan and constantly keep a written copy of it or put it back on your smartphone. It's also a good idea to reread the list of reasons why you want to quit every now and then
Step 2. Ask for support
Family and friends can be fantastic support and motivation on your journey to quit smoking. Tell them about your goal and ask them to help you by not smoking near you and never offering you any cigarettes. You can also ask them to encourage and support you by reminding you of your specific goals at times when you will be very tempted to smoke and have a hard time resisting.
Remember to go through your plan one day at a time. Keep in mind that this is a process that develops over time, a long-term commitment and not an event that ends within a day
Step 3. Recognize the factors that trigger your need for a cigarette
Many people realize that certain situations trigger the desire to smoke. In your case, the craving might arise when you have a cup of coffee, for example, or when you are trying to solve a problem at work. Identify the places or circumstances in which it is more difficult not to smoke and establish an action plan for those specific moments. For example, you should find an automatic response for when you are offered a cigarette: "No, thanks, but I'd gladly have another cup of tea" or: "No, I'm trying to quit".
Keep stress under control, because it can be a pitfall when trying to quit smoking. Practice techniques, such as deep breathing or exercise, and take breaks to try to relieve tension
Step 4. Make a commitment not to smoke
Continue to stick to your schedule, even if you encounter difficulties along the way. If you have a relapse and go back to smoking for a full day, be indulgent with yourself and forgive yourself for the moment of weakness. Accept that it has been a tough day, remind yourself that quitting smoking is a long and tiring process, then get back on track the next day.
Try to avoid relapses as much as possible, but if they happen, work as soon as possible to get back to sticking to the plan. Learn from your experience and try, in the future, to better manage moments of crisis
Part 4 of 4: Finding Help to Quit Smoking
Step 1. Consider using e-cigarettes
Some recent studies have found that using these cigarettes, also called e-cigs, when trying to quit smoking can help reduce the amount or even quit completely. However, other research calls for caution when using electronic cigarettes, because the amount of nicotine they release can vary, some even emit the same chemicals as normal cigarettes and gestures could reactivate the desire for traditional smoking.
Step 2. Seek professional support
Behavioral therapy combined with medication can increase the chances of successfully quitting smoking. If you've tried to quit on your own but still haven't been able to, consider seeing a professional for help. The doctor can discuss with you the possibility of undergoing drug therapy.
Therapists can also help you through the smoking detox process. Cognitive-behavioral therapy can teach you to change your approach and attitude towards cigarettes. In addition, the consultant can also show you how to develop management skills or new ways to break the habit
Step 3. Take bupropion
This drug does not actually contain nicotine, but it helps reduce withdrawal symptoms from this substance. It is an antidepressant that can increase the chances of quitting by up to 69%. Usually, bupropion should be started 1-2 weeks before starting the smoking cessation process. Generally the recommended dosage is one or two 150 mg tablets per day.
Among the side effects are: dry mouth, sleep disturbances, restlessness, irritability, fatigue, indigestion and headache
Step 4. Take the Chantix
This drug represses the nicotine receptors in the brain, making smoking less pleasant; it also reduces withdrawal symptoms. You should start taking it a week before you are set to start quitting. Make sure you take it with meals; this drug is taken for 12 weeks. Side effects include: headache, nausea, vomiting, sleep disturbances, unusual dreams, intestinal gas production, and changes in taste. Despite all of this, it is quite effective and could double the chances of success.
Your doctor will need to increase the dose gradually. For example, if you take a 0.5 mg tablet for 1-3 days, then you will be prescribed to take a 0.5 mg tablet twice a day for 4-7 days. You can then take one 1 mg tablet twice a day
Step 5. Try nicotine replacement therapies (NRTs)
These include the various types of patches, chewing gums, specific candies, nasal sprays, inhalers or sublingual tablets that contain and release nicotine into the body. No prescription is needed for NRTs and can reduce cravings and withdrawal symptoms. These solutions can increase the chances of quitting smoking by 60%.
Side effects of NRTs are: nightmares and insomnia, skin irritation from patches, pain in the mouth, difficulty breathing, hiccups and pain in the jaws from chewing gums, irritation of the mouth and throat, and cough from inhalation nicotine, throat irritation and hiccups from nicotine taken with candy, finally, if you use the nasal spray, throat and nose irritation, as well as rhinorrhea
wikiHow Video: How To Quit Smoking
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Advice
- Find a new hobby so you can get distracted and not be tempted to smoke.
- Reduce your caffeine intake. When you stop smoking, your body processes caffeine twice as efficiently, which can lead to sleepless nights unless you reduce the amount.
- Try a simple self-suggestion: "I don't smoke, I can't smoke, I won't smoke" and, while you're mentally telling yourself this, think of something else to do.
- Consider if you have a psychological addiction as well, as this is a very common trait in most people who have smoked for a long time. If you have already tried to quit for three days or more and then resumed smoking, it is very likely that you are also psychologically addicted to smoking. Research the different psychological / behavioral programs to get out of this habit that have been specifically developed, so you can eliminate the factors that trigger the craving and urge to smoke.
- Avoid being with people who smoke or in situations that remind you of cigarettes.
- If you don't succeed, don't be discouraged, but use this failure as a test to be more prepared for your next attempt.
Warnings
- Know that taking drugs formulated to quit smoking can be dangerous; always consult a doctor before taking any of these medicines.
- If you plan to use a product of the various nicotine replacement therapies (NRTs), such as patches, chewing gum, sprays or nicotine inhalers, know that they could also be addictive.
