Few people manage to quit smoking the first time. On average, seven to eight attempts are needed to get rid of the addiction. Do not be discouraged by failure, but prepare for change. How to stop smoking?
See what situations from everyday life you associate with a cigarette. It can be drinking morning coffee, stress at work, watching a movie, reading a newspaper, meeting friends, talking on the phone. It is very individual for every smoker.
The persistent thought of lighting a cigarette appears in the head for about 2-3 minutes. Then it is worth directing your attention to something else, e.g. an activity that is currently being performed. If the cigarette was a way to kill boredom, then you better find another occupation, such as cleaning, phoning long-lost friends, playing with the dog, going on a bike, reading a book, etc. Over time, the daily rituals that were associated with the cigarette .
Accept that the first days can be difficult
This is because nicotine is highly addictive. You need to be prepared for the receptors in the brain to demand another dose of nicotine, and the person quitting smoking will fight the persistent desire to reach for another cigarette.
It’s never too late to stop smoking
Even after decades of smoking, the body is able, at least in part, to repair the damage caused by tobacco smoke. And it is never too late to gain control over your life and free yourself from the addiction of tobacco addiction. Research indicates that among smokers in the last year, more than 1/3 attempted to quit smoking. As many as half of smokers declare that they want to quit smoking.
How to prepare to quit smoking?
Make an irrevocable decision and justify it for your use.
Calculate the reasons, preferably write on a sheet of paper. If they do not convince you, postpone the decision. Until you know that you want it despite all the sacrifices that await you, you won’t succeed.
Set a date and make an appointment.
Within the prescribed period (it’s best not to let your menstruation fall off then) take a vacation and leave to avoid situations in which you usually reach for a cigarette – related to stress, people and places.
Make sure you are surrounded by non-smokers during recovery. They will confirm your resolve and support you mentally.
You can ask your doctor how to relieve nicotine craving.
Drink a lot, move a lot in the fresh air (cigarettes usually don’t taste outside, especially when the wind blows).
Sleep a lot
Gather everything around you that could replace a cigarette and always try to keep your hands busy.
Tell your decision to quit smoking to as many people as possible – you will be ashamed of your lack of character. But if it fails, it’s hard. Then use pharmaceutical or psychological help.
Health benefits of quitting smoking:
- Just 20 minutes after the last cigarette is put out, the pulse and blood pressure return to normal.
- After 24 hours, your lungs will start to clear up.
- After 3 days, nicotine is removed from the body, more intensely tastes and smells.
- After 5 years of abstinence, the risk of developing lung, mouth, larynx and esophagus cancer will be halved, and the risk of stroke will also decrease.