Know why you are interrupting.
We said it's very important to know why you want to quit smoking. Is it health reasons? Financial? Family safety? If you're not sure, answer the following questions:
- What don't I like about smoking?
- What do I lose when I smoke?
- How does smoking affect my health?
- What can happen to me and my family if I continue to smoke?
- How will my life improve when I quit?
Learn how to manage cravings and cravings.
"Triggers" are specific people, places, spaces, or activities that make you want to smoke. Knowing what yours are will help you be prepared and able to manage them.
Cravings are short-lived but intense urges to smoke. Most of the time, they last just a few minutes and are to be expected as you wean yourself off your last cigarette. Knowing this can help you prepare to deal with them. You can make a list of things you can do to take your mind off the intensity of the craving.
Find ways to manage nicotine withdrawal.
During the first few weeks of quitting you may feel uncomfortable and have a strong urge to light up a cigarette. This is because the nicotine in your body is decreasing (nicotine withdrawal) and your body is starting to adjust to the lack. For most people the worst symptoms last from a few days to a few weeks. During quitting you may experience the following:
- Feeling a little depressed
- To not be able to sleep
- Be grumpy, resentful, angry
- Feeling stressed, irritated, or anxious
- Have difficulty thinking clearly
You may be tempted to smoke to get rid of these feelings, but remember that these are temporary regardless of how intense you are experiencing them at the time.
A good way to manage is to replace nicotine with pharmaceutical preparations (nicotine replacement therapy (NRT)) to reduce withdrawal symptoms. And this treatment can double your chances of quitting smoking forever. There are various forms of substitution and some are available without a prescription. Several research data have shown that substitutes are safe and effective for smokers, even for teenagers. However, if there are some health conditions, the supervision of the attending physician is necessary.
If you intend to use them, they must be available on the day you decide to stop. Use them as recommended for maximum results.
Investigate stopping methods.
It's hard to try to quit smoking on your own, but the "willpower" method isn't the only one. In fact, choosing other methods increases your chances of achieving your goal.
- There are support programs via messages
- Individual counseling via the internet
- Smoking cessation groupss
- Many mobile applications that encourage, record and reward effort
- Smoking cessation clinics
- You can find the right methoddor the combination of methods that suits you
Announce to your family that you plan to quit smoking.
Quitting smoking is easier when the people in your life are supportive. Let those who are supportive know what you intend to do and tell them how they can help you.
- Tell them the reasons that led you to this decision.
- Ask them to take an interest in your progress.
- Ask them to suggest “non-smoking” activities you can do together (cinema, dinner)
- Ask a friend or family member who smokes to quit with you, or at least not to smoke in front of you.
- Ask friends or family not to give you cigarettes even if you persistently ask for them.
- Let them know that you may be upset or in a bad mood because of the interruption.
- Please ask them to be patient and helpful until the difficult period passes.
Support is very important to the success of the effort.
Develop a quit plan
When you have a plan or schedule, the effort becomes easier.
Create a personalized plan and stay focused, confident, and motivated to quit.
BSC, MPH, PHD
