How to quit smoking:
How to quit smoking: Smoking can be an incredibly difficult habit to kick, especially if you have been smoking on and off for years.
However, there are certain strategies that you can use to make the process easier on yourself and your body.
In this blog post, we’ll cover the most effective and easy ways that you can quit smoking today so that you can begin living a healthier lifestyle and breathe clean air once again!
Stop yourself from lighting up
It’s hard to break a habit, but if you have no choice, you must. By gradually decreasing your nicotine intake over time, your body will get used to lower levels of it.
When you try quitting cold turkey, you can experience headaches and other withdrawal symptoms that make it harder for you to stop or put down your next cigarette.
You may also be unable to cope with stress or other triggers if they cause you crave cigarettes. Medication can help reduce cravings significantly.
Antidepressants like Wellbutrin are thought to work by increasing dopamine levels in your brain (Dopamine is associated with positive feelings) which helps minimize withdrawal symptoms like anxiety, restlessness, depression etc., but talk with a doctor before taking any medications while trying to quit smoking.
Don’t focus on nicotine patches
Nicotine patches can be very useful in helping you deal with your addiction. But they only deal with one small part of your withdrawal symptoms—and you’ll still have an urge to smoke that nicotine no matter how much nicotine is in your body.
There are many other, more effective (and easier) methods of quitting—both psychological and physical—that can help you overcome your addiction faster. Here are a few methods that will actually get rid of all those nasty cravings
Don’t count cigarettes smoked
Counting cigarettes smoked can backfire because it doesn’t take into account how long you have been a smoker, when you last smoked, or how stressful your day was.
This means that even a light smoker may fail his or her attempt at quitting. Instead of counting cigarettes, count days: Rather than counting cigarettes, think about how many days it has been since you smoked.
Some studies show that those who quit smoking for one week are 60% more likely to succeed in quitting permanently than those who didn’t.
So celebrate each day! And if you do relapse, remember that every day without a cigarette is another step closer toward becoming a nonsmoker again.
Being successful at quitting smoking requires you to have strong self-discipline. If you aren’t yet accustomed to controlling your own impulses, it will be difficult for you to overcome your addiction without help.
Forming a habit is one of best ways to develop self-discipline because it trains your brain (and body) on how it should behave.
For example, if you want to train yourself out of just one mentality that often results in backsliding on quitting smoking, then start practicing eating with smaller plates or use small bowls as serving bowls instead of large platters.
It doesn’t matter what habit you adopt—as long as it helps you resist temptation when your desire for a cigarette gets out of control.
Remind yourself why you want to stop
When you’re trying to break a bad habit, self-motivation is key. Think of all of your reasons for quitting smoking, list them out—you may want more money, more energy, better health—and tape that list to your fridge so it’s always in sight.
Remind yourself every morning why you’re doing it. Have a plan in place: It helps tremendously if you know exactly what day one looks like.
For example, are you going cold turkey or are you weaning yourself off slowly? Knowing your own tendencies will help keep temptation at bay. Make an action plan that includes short-term goals as well as long-term ones.
Get rid of everything related to tobacco (including lighters and ashtrays)
If you’re serious about quitting, get rid of everything that reminds you of cigarettes. Start by throwing out every pack of cigarettes in your house, car, and office.
Then, get rid of all lighters and ashtrays in those same places—as well as anything else that reminds you of tobacco.
That includes jackets or shirts with tobacco brand logos on them. While it might be a challenge at first, try not to feel too guilty; it will all be worth it in time! Remember, starting over is better than going back.
Look forward to quitting after each cigarette
One of the simplest strategies for quitting smoking is to look forward to not doing it after each cigarette. Plan how you will celebrate your last cigarette in advance.
Tell yourself that every time you have a cigarette, instead of thinking about how good it tastes or enjoying a nice smoke, think about what you’ll do afterward:
I’m going to go wash my hands, then I’m going to run outside and blow a giant bubble. Then I’m going to get on Facebook and see what my friends are up to. After that, I’m going outside for a run! Tomorrow is Thursday; no school (yay!). What are we having for dinner? Oh yeah! Burgers! Those always taste so good with ketchup!
Keep track of your progress
You’re not alone. Quitting smoking is hard, no matter how many times you’ve done it before. Keeping track of your progress will help you stay motivated as you try to ditch your tobacco habit.
Consider using a wall calendar or marking off days on a large paper calendar in your home. You could also create a spreadsheet that tracks each day without a cigarette.
If you keep your goal in sight, you’ll be more likely to stay on track when urges hit—and after 40 days, celebrating is totally allowed!
Reward yourself for not smoking with every single day.
Quitting smoking is one of those hard things that we all know is good for us, but something that we just can’t seem to do.
However, there are some tricks you can use in order to make quitting more doable. Reward yourself for not smoking with every single day of your life by doing something you enjoy, like going out with friends or buying a new watch.
This will help distract you from cigarettes and give you something else that your brain craves instead of nicotine.
There are also many places now where people who want to kick their cigarette habit can go so they can get support while they are trying to stop or even after they have been smoke-free for a few months.
Take deep breaths before you smoke
Before you take a cigarette out of your pack, take a deep breath, then exhale slowly. Do it again, taking another full inhale, holding it for a second or two before you exhale.
This will put your body in a relaxed state as opposed to one of tension. Most smokers light up because they’re nervous, jittery or tense; deep breathing combats those feelings by slowing down your heart rate and relaxing muscles.
Deep breathing can also help you think more clearly about how you want to handle situations that lead you to smoke—and whether lighting up is really going to help in any given situation.
Let other people know about your goal
Telling friends and family that you’re trying to quit smoking is a great way to hold yourself accountable. After all, you’ll want people close to you who know your goal not only to pat you on the back when things are going well, but also push you when times get tough.
Some might even offer tips of their own, whether it be a strategy they used that helped them kick cigarettes or an encouraging quote they heard once upon a time.
In any case, let those closest in your life know why quitting is so important to you—and maybe they’ll do more than cheerlead.