Quit Smoking, How to Quit Smoking Cigarettes For Good?

Quit Smoking For Good, 

Quitting smoking is one of the most difficult things that you can do. If you’ve been smoking for a while then you know that you are addicted. And to break an addiction, you must work very hard. So, the decision to quit smoking is a significant one and now the work begins. Quit smoking

over the next few weeks, as you move away from cigarettes and other tobacco products, you are going to be unlearning some bad habits that have been plaguing you for years. And that’s why you need help. But your decision to quit cigarettes or quit tobacco is the most important decision that you can make at this time in your life. Smoking cigarettes affect so many other parts of your life – your finances, your health, your friendships and relationships, and even your job.

So Despite What is in Front of You,

don’t be deterred. It can be done. Thousands of smokers stop smoking cigarettes daily. You can be one of them. With effective quit smoking tips, the right support structure and stop smoking aids, you will be able to conquer this thing. Quit smoking

Research Shows,

that about 90% of current smokers have a desire to kick their smoking addiction. The lucky reality is: By putting forth a little bit of effort and a lot of devotion, anyone could ultimately figure out how to stop smoking cigarettes and lead a more healthy life as a recovering smoker. If you are dead set on quitting, here is a complete quit smoking plan to help you kick your nicotine addiction to the curb and stop smoking cigarettes forever.

Smoking Cessation, Fast Facts:

• Tobacco use can lead to tobacco dependence and serious health problems. Quitting smoking greatly reduces the risk of developing smoking-related diseases.
• Tobacco/nicotine dependence is a condition that often requires repeated treatments, but there are helpful treatments and resources for quitting.
• Smokers can and do quit smoking for good. In fact, since 2002 there have been more former smokers than current smokers.

You’ve Probably Tried to Quit Smoking Many Times Before:

That doesn’t matter. Anyone who has ever quit before you has tried multiple times to stop before they have gotten it right. The important thing is that you have made the decision to stop smoking. If you have tried before and failed, take some time to review those occasions and assess what went wrong. The odds are you will slip up. Quit smoking Quit smoking

But slipping up is an important juncture in quitting smoking because it leaves you with a critical decision – are you going to give up and stay off the wagon or are you going to climb back on that wagon and keep working hard until you quit for good? If you slip up it just means that you are human. Don’t let that derail you. Just ignore it and continue your smoking cessation program.

Getting Started:

Many smokers don’t know where to begin their quit journeys. There isn’t one right way to start, but getting prepared and knowing what to expect can make things easier. Learn know to prepare for your quit day.

Prepare to Quit:

Quitting cigarettes is hard. But quitting can be a bit easier if you have a plan. When you think you’re ready to quit, here are a few simple steps you can take to put your plan into action.

Know Why You’re Quitting:

Before you actually quit, it’s important to know why you’re doing it. Do you want to be healthier? Save money? Keep your family safe? If you’re not sure, ask yourself these questions:

What, 

• Do I dislike smoking?
• Do I miss out on when I smoke?
• How is smoking affecting my health?
• What will happen to me and my family if I keep smoking?
• How will my life get better when I quit?
• Still not sure? Different people have different reasons for quitting smoking. Get ready to stop smoking by thinking about why you want to quit.

How to Handle Your Triggers and Cravings:

Triggers are specific persons, places, or activities that make you feel like smoking. Knowing your smoking triggers can help you learn to deal with them.

Cravings are short but intense urges to smoke. They usually only last a few minutes. Plan ahead and come up with a list of short activities you can do when you get a craving.

Know Your Triggers:

Triggers are the things that make you want to smoke. Different people have different triggers, like a stressful situation, sipping coffee, going to a party, or smelling cigarette smoke.

Most triggers fall into one of these four categories:

• Emotional.
• Pattern.
• Social.
• Withdrawal. Knowing your triggers and understanding the best way to deal with them is your first line of defense.

1. Emotional Triggers:

Many people smoke when they have intense emotions. An emotional trigger reminds you how you felt when you used smoking to enhance a good mood or escape a bad one, like when you were:

• Stressed.
• Anxious.
• Excited.
• Bored.
• Down.
• Happy.
• Lonely.
• Satisfied.
• Cooled off after a fight.

How to deal with emotional triggers:

You can learn how to cope with your feelings without leaning on cigarettes. Try these ways to deal with emotional triggers:

• Talk about your emotions. Telling a friend or family member how you feel can help.
• Take some slow, deep breaths. Deep breathing will slow down your body, quiet your mind, and reduce cravings. This is also a great way to manage stress and anxiety.
• Exercise. Physical activity is a great way to handle emotions. When you exercise, your brain releases endorphins. Endorphins are chemicals in the brain that make you feel good.
• Listen to calming music. Music can relax you by slowing your heart rate, lowering blood pressure, and decreasing stress hormones. Quit smoking Quit smoking

 

2. Pattern Triggers:

A pattern trigger is an activity that you connect with smoking. Some examples of these activities include:

• Talking on the phone.
• Drinking alcohol.
• Watching TV.
• Driving.
• Finishing a meal.
• Drinking coffee.
• Taking a work break.
• After having sex.
• Before going to bed.

How to deal with pattern triggers:

 One way to beat pattern triggers is to break the association with the trigger and transfer the feeling to another activity.

• Find a replacement. Chew gum. Eat sugar-free candy. Suck on a straw.
• Try activities that keep your hands busy. Squeeze a handball. Do beading or needlework. Hold on to a silver dollar or “worry stone.”
• Get moving. Go for a walk. Ride a bike. Go swimming. Exercising can distract you from smoking.
• Change your routine. For example, try drinking your coffee at a different time or brushing your teeth right after you eat a meal.

 

3. Social Triggers:

Social triggers are occasions that usually include other people who smoke. Here are some examples:

Going to, 

• A bar.
• A party or other social event.
• A concert.
• Seeing someone else smoke.
• Being with friends who smoke.
• Celebrating a big event.

How to deal with social triggers:

Once you’ve made the decision to quit, it is best to avoid places where people smoke and ask your friends not to smoke around you. Over time, it will get easier. Tell your friends and family that you have quit. Ask them for their support.

4. Withdrawal Triggers:

If you’ve been a long-time smoker, your body is used to getting a regular dose of nicotine. When you quit, withdrawal symptoms will produce cravings for nicotine.

Withdrawal triggers include:

• Craving the taste of a cigarette.
• Smelling cigarette smoke.
• Handling cigarettes, lighters, and matches.
• Needing to do something with your hands or mouth.
• Feeling restless or having other withdrawal symptoms.

How to deal with withdrawal triggers:

•  Distract yourself.
• Find something to take your mind off the craving.
• Try nicotine replacement medication.
• Learn more about medications and other quit methods.
• Now that you better understand triggers, identify the ones that you want to control, and make a plan to manage your cravings.

Find Ways to Handle Nicotine Withdrawal

During the first few weeks after you quit, you may feel uncomfortable and crave a cigarette. These unpleasant symptoms of quitting smoking are known as withdrawal. Withdrawal is common among smokers who quit, whether they are doing it cold turkey or with the help of medications, counseling, or other tools.

During withdrawals, your body is getting used to not having nicotine from cigarettes. For most people, the worst symptoms of withdrawal last a few days to a few weeks. During this time, you may:

• Feel a little depressed.
• Be unable to sleep.
• Become cranky, frustrated, or mad.
• Feel anxious, nervous, or restless.
• Have trouble thinking clearly.

 

You may be tempted to smoke to relieve these feelings. Just remember that they are temporary, no matter how powerful they feel at the time.

Negative Effects of Smoking: 

Aside from the high risk of developing serious life-threatening diseases as well as negative short-term effects from smoking, you exposing yourself to other serious consequences when you smoking. These consequences include dental problems, hygiene problems, etc.

You may think that smoking looks cool, but in reality, smoking is very unhygienic. When you smoke your teeth tend to become yellow or even brown because the tar deposits from cigarette smoke stay on your teeth. Also smoking results in a higher risk of developing gum diseases and plague. And this can result in expensive procedures to get your mouth and teeth back into good condition.

Also,

Smoking significantly increases the risk of losing your teeth:

Medical statistics show that the average tooth damage among smokers ranges from 1.5 to 2.9 percent every 10 years. This means that if you were to start smoking when you 18 you are quite likely to lose about five teeth by the time you turn 35.

In addition to the above smoking shown to slow down the healing process after injury or medical procedure.

So not only you will have longer in a hospital or out of work but it will also cost you more.

And if everything mentioned above is not enough,

• Smoking has the potential to ruin not only your health but also your physical appearance.
• Smoking tends to speed up the aging process which in turn makes your skin and hair look dull and aged.
• As a smoker, you also tend to have more wrinkles but the worst part of smoking is that over time your hair and your body start to smell smoke.
• And it takes a long time to get rid of that smell even if you quit smoking.
• Also as you can see all this will make you less attractive to the other gender and will highly reduce the chances of finding a partner. Quit smoking

Benefits of Quitting Smoking:

Quitting smoking is one of the most important actions people can take to improve their health. This is true regardless of their age or how long they have been smoking. We are going to furnish some instant benefit of quitting smoking which has been found over years and these data are furnished based on research on people who have quit smoking.

Quitting smoking:

• Improves health status and enhances the quality of life.
• Reduces the risk of premature death and can add as much as 10 years to life expectancy.
• Reduces the risk for many adverse health effects, including poor reproductive health outcomes, cardiovascular diseases, chronic obstructive pulmonary disease (COPD), and cancer.
• Benefits people already diagnosed with coronary heart disease or COPD.
• Benefits the health of pregnant women and their fetuses and babies.
• Reduces the financial burden that smoking places on people who smoke, healthcare systems, and society.

Here’re Steps to Quit Smoking Cigarettes For Good:

1. Set a Date to Quit Smoking:

Some people just make the decision to quit. No planning, no foresight, they just try to quit. Some folk that does this successfully. But those people are the exception. While it is not impossible to just quit without any type of advanced preparation, odds are you will be more successful if you put some planning and thought into your decision.

Set a date in the future when you want to quit. Then, as that day nears, make all the necessary preparations – purchase your self-help materials and stop smoking aids, visit support websites and collect information. Then when your quit day comes you will be more than ready to get started. Quit smoking

2. Make a Quit Plan:

Having a plan can make your quit day easier. A quit plan gives you ways to stay focused, confident, and motivated to quit. You can build your own quit plan or find a quit program that works for you. No single approach to quitting works for everyone. Be honest about your needs. If using nicotine replacement therapy is part of your plan, be sure to start using it first thing in the morning. Quit smoking

3. List Your Personal Reasons to Stop Smoking:

This guide demands some content writing, so get a few sheets of paper and something to write with and carry on!

You should list any and every motive for why you want to stop smoking, given that they are the truth. It does no good to come up with motives that don’t mean much in your specific case. In the event you can easily pay for cigarettes, by way of example, the price of smoking cigarettes might not be a motivating enough reason to stop.

In the event you are focused on your health, however, and you are afraid of being one of the 400,000 annual statistics of smoking-caused COPD ending in death; health is going to be a good reason for you to give up smoking cigarettes.

Other motives to stop smoking may include:

The well-being of your children or animal companions, the desire to have higher production at your job, not wanting to smell unpleasant to people who don’t smoke, seeking to be a role model for your teenagers, etc.

Make certain to create your checklist of reasons to give up smoking on a sheet of paper or in a miniature scratchpad you are able to keep with you throughout the process. You are going to refer to this as motivation to stick to your plan to quit so you can finally stop cigarette smoking.

4. Determine Your Quit Date:

As you have almost certainly discovered in earlier efforts to stop smoking, it is not easy to go from actively smoking 1 pack of cigarettes or more a day to being a non-smoker the next. Even though some ex-smokers could stop like this, the majority simply can’t. As an alternative to attempting to wake up the following morning as a non-smoker, resolve to wake up tomorrow with the objective of smoking minimally one less cigarette than you did today.

Eventually,

You really want to be smoking just about 10-15 cigarettes a day before you quit smoking for good – either without medication or with the assistance of aids to stop smoking. Based upon how much you smoke each day and the number of cigarettes you decide to reduce each day, your specific quitting date will arrive around about a couple of weeks to 45 days or so from today.

A simple yet effective approach to decreasing your daily cigarette intake involves decreasing the number of cigarettes you smoke by only one every day or every other day – the final decision is yours. In the event that you carry numerous reservations about giving up smoking, you might be smart to try decreasing by a cigarette every other day so you’re able to comfortably work toward your quitting goal. Quit smoking

If you want to stay focused,

you would be wise to create a cigarette smoking tracking chart – again in a miniature notebook you will have the ability to keep it with you as the days pass. An ideal tracking chart will include 4 basic columns: Time craving hit, the time you actually smoked, the trigger of your craving, and something you could have done differently. It is going to be crucial that you record each craving you bypass completely. After you have gotten rid of one particular cig in a day, keep that cigarette out of your daily smokes.

For example,

if you resolve on your first day to do away with your after-lunch cigarette and go for a stroll instead, engage in the same contrary action on an ongoing basis after lunch rather than smoking. In one more day or two, you could cut out your cigarette for one of your breaks at your job or your first cigarette, or on a routine car ride.

Sticking to a program of this structure will offer you fantastic practice of not smoking at random times during a day until your substitute action to smoking has grown to be automatic. Quit smoking

5. Avoid Smoking Triggers:

Triggers are the people, places, things, and situations that set off your urge to smoke. On your quit day, try to avoid all your triggers. Here are some tips to help you outsmart some common smoking triggers:

• Throw away your cigarettes, lighters, and ashtrays if you haven’t already.
• Avoid caffeine, which can make you feel jittery. Try drinking water instead.
• Spend time with non-smokers.
• Go to places where smoking isn’t allowed.
• Get plenty of rest and eat healthy. Being tired can trigger you to smoke.
• Change your routine to avoid the things you might associate with smoking.

 

6. Stay Busy:

Keeping busy is a great way to stay smoke-free on your quit day. Being busy will help you keep your mind off smoking and distract you from cravings. Think about trying some of these activities:

• Exercise.
• Get out of the house for a walk.
• Chew gum or hard candy.
• Keep your hands busy with a pen or toothpick, or play a game in the QuitGuide app.
• Drink lots of water.
• Relax with deep breathing.
• Go to a movie.
• Spend time with non-smoking friends and family.
• Go to dinner at your favorite smokefree restaurant.

 

7. Stay Positive:

• Try not to think of quitting as forever.
• Pay attention to today and the time will add up. It helps to stay positive. Your quit day might not be perfect, but all that matters is that you don’t smoke-not even one puff.
• Reward yourself for being smoke-free for 24 hours. You deserve it.
• And if you’re not feeling ready to quit today, set a quit date that makes sense for you.
• It’s OK if you need a few more days to prepare to quit smoking.

 

8. Plan Your Alternative Actions:

Beginning recovery from smoking addiction is significantly about coming up with something else in which to engage besides cigarette smoking. Identifying the difference between self-promoting contrary actions and health-damaging alternative actions will save you from ‘replacing addictive habits’ while applying improvements in your life that will bring about your overall contentment living life as an ex-nicotine user.

Understanding,

how to quit cigarette smoking is a highly personalized program. While there are a number of tips and nicotine replacement therapy action plans which have worked wonders for tens of thousands of smokers, the particulars in every plan are incidental to each recovering smoker’s requirements. Quit smoking

For instance, although some recovering smokers may prefer to replace their morning cigarette with a substantial breakfast, a tall glass of cold water, a shower, or morning tooth brushing; others may wish to replace the A.M. cigarette with a morning jog, quiet meditation, yoga, or any other healthy activity.

For Each Section of The Day,

strive to come up with alternate actions to smoking cigarettes that you can enjoy; and as your quit date draws near, practice applying them into your daily recovery plan as a way to replace nicotine. In due time you will certainly feel like a whole new person, and you will be more poised to finally quit smoking forever.

9. Join a Support Group:

There are a lot of nicotine groups both online and in the rooms of Nicotine Anonymous jam-packed with ex-smokers who will be able to lend you support and guidance every day on keeping up with your quit. The more help you find from similar people with the same goal of quitting cigarette smoking, the higher your chances become of quitting cigarette smoking forever. Quit smoking

It’s easy to discover how to quit smoking. Quitting can very well be a struggle, but the actions in the direction of a clean break from cigarette smoking addiction are very simple in nature. Step outside of your worries, and start paying attention to your innermost desires. Use this plan of how to quit smoking and run with it for a healthier, tobacco-free life. Quit smoking

10. Using Medications Can Help You Quit:

Medications can make it easier to quit smoking by reducing cravings and withdrawal symptoms. Learn about the different types of medications and see which ones might work best for you.

A. Nicotine Replacement Therapy:

Nicotine replacement therapy (NRT) is the most used quit smoking medication and comes in many forms, like gum and patches. It works by giving you a small, controlled amount of nicotine, which is the main addictive substance in cigarettes and other tobacco products.

NRT doesn’t have any of the other dangerous chemicals found in cigarettes. This small amount of nicotine helps satisfy cravings for nicotine and reduces your urge to smoke. Some smokers have mild to moderate side effects. However, research shows that NRT is safe and works. NRT is not recommended for women who are pregnant or trying to become pregnant.

Most types of NRT are available over the counter, which means you can buy them without a prescription. Before you start, follow the directions on the package so you use it properly.

B. Non-Nicotine Prescription Medications:

There are two common prescription medications that help smokers quit: Bupropion SR and Varenicline. You’ll need a prescription from your doctor to buy these medications. Many insurance plans cover quit-smoking medications. Check with your insurance plan to see if you are covered.

I. Bupropion SR:

Bupropion SR (often referred to as Wellbutrin), is medicine without nicotine. It may help with withdrawal symptoms and the urge to smoke. This medicine may not be right for pregnant women, people who have seizures, people who have eating disorders, or heavy alcohol users.

II. Varenicline:

Varenicline (often referred to as Chantix) does not have nicotine. This drug may help you quit by improving withdrawal symptoms and making nicotine from cigarettes less effective if you start smoking again. This medicine may not be right for people with kidney problems and women who are pregnant‚ planning to become pregnant‚ or are breastfeeding.

Ask your doctor‚ dentist‚ or pharmacist if these medicines are right for you. Always use them as prescribed or as listed on the packaging.

Conclusion:

Smoking is a habit that is so intertwined with your emotions that it is very hard to quit. The most known cause is that cigarettes contain nicotine that is a highly addictive substance. Nicotine is what leads people to become addicted to smoking in the first place.

It’s easy to discover how to quit smoking.

Quitting can very well be a struggle, but the actions in the direction of a clean break from cigarette smoking addiction are very simple in nature. Step outside of your worries, and start paying attention to your innermost desires. Use this plan of how to quit smoking and run with it for a healthier, tobacco-free life.

 

If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.

Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

Sources

Excellent Nutrition is The Basis For a Healthy Lifestyle!

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