Quitting smoking can kill, but it has other health effects. We give you advice to quit smoking and not fall back on tobacco.
Smoking has negative consequences for your health. Quitting smoking is not a simple decision, but the health of smokers will appreciate it. There are many ways to stop smoking and not relapse.
- The effects of tobacco
- Strategies to stop smoking
- Commitment to change
- Recommendations to quit smoking
- Stay successful without smoking
- What to do if you have smoked a cigarette?
- Benefits of quitting tobacco
The effects of tobacco
Smoking is the most frequent preventable cause of premature death in developed countries. It is estimated that 36% of the Spanish population (approximately one in 3 people) consumes cigarettes. In any case, the general trend of consumption in our country has decreased in the last decade, although the consumption of women has increased. In Spain, tobacco causes more than 40,000 deaths annually, especially through diseases of the heart and blood vessels, lung cancer and chronic obstructive lung disease.
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The damaging effects on health caused by tobacco are well known. However, paradoxically, the degree of knowledge of the population about these harmful effects is low.
Strategies to stop smoking
It is demonstrated that the intervention on smoking is effective, that is, it helps to eliminate it, and we know that people who receive some type of support to quit smoking are more likely to achieve it. It is essential to assess the degree of motivation that smokers have at the time of planting quitting: it is motivated when the will of the person moves towards a health goal; is persuaded when the patient actually accepts an argument or attitude that previously had not been accepted; it is agreed when, without the parties having to renounce their positions, an agreement is reached regarding the measures to be taken.
About twenty years ago, a "change model" was proposed to try to explain what happens to people when they are asked to change an attitude, a behavior or a habit . This theoretical model talks about some phases: precontemplative, contemplative, commitment to change (or determination), active changes and maintenance, consolidation and relapses.
A person in the precontemplative phase is a person with the deep belief that he will not modify his habits only by medical advice or by a comment made to him.
A person in the contemplative phase is open to change, so it should be used to consolidate favorable beliefs and different behaviors (more healthy or appropriate). In this stage, the person already perceives that it may be advantageous to modify their current behavior.
The use of motivational strategies is especially indicated in this phase to decant the balance towards a commitment to change and subsequently for its maintenance and consolidation. Relapses are a very frequent phenomenon and should be assessed as a normal situation in the process of change since motivation is a continuous process.
It seems clear that despite the difficulties quitting smoking is possible and above all healthy. Quitting tobacco is one of the most important decisions a person can make regarding their health and that of those around them.
Change of habits to stop smoking
Continuing with the model of change mentioned, once a person has assessed the reasons why he smokes and why he wants to quit and decides, because he is motivated, that the time has come to quit, the first thing he will have to do is to establish your own strategic plan.
It is important not to rush, to give yourself the necessary time for it but, above all, to propose it in a serious and permanent way. You have to make sure that the reasons to stop smoking are really important and that it is worth the effort that is going to be carried out.
Choose a date to quit smoking, for example, within a month and consider that day as non-deferrable under any circumstance. Now, take the precaution that it is not a time of special stress or tension, of excessive work, of great worries, changes, examinations, etc. In principle, the most favorable days to try can be the beginning of a weekend, a day of special meaning for the person, the holidays or a day in which you have time to plan how to organize.
It would be interesting to share this decision with people relevant to you in which you should seek support (family, friends or other close people who no longer smoke and can tell you about their experience).
Recommendations to quit smoking
Day D, when we decided to stop smoking, is an important and difficult day, so you should arm yourself with courage and strength and it would be convenient to observe the following recommendations:
- Avoid thinking that you will never smoke again. Just decide that today you will not smoke and respect this decision every time you want to light a cigarette. Worry just today!
- Do a bit of good morning exercise, ideally in a place where you have fresh air.
- Shower normally with hot water but finish the shower with cold water which will allow you to relax.
- Drink plenty of water and natural fruit juices throughout the day.
- Eliminate for the time being the drinks that habitually accompanies with the tobacco (coffee, glasses, etc.).
- Take simple meals (avoid fried foods, very seasoned meats or heavily spiced foods) and eat foods that contain vitamin B (whole wheat bread, brown rice, etc.).
- After eating break your routine and do something different than usual, like taking a walk, etc.
- It is a good time to recover your hobbies in your leisure time and, if possible, practice some sport of your liking.
- When the desire to smoke seems irresistible, relax, but above all, do not smoke.
- In some cases, it may be necessary and your doctor will expose you to the use of medicines of which we will mention, due to its proven efficacy, bupropion.
Stay successful without smoking
- Avoid temptations (remove lighters, matches, ashtrays, etc. from your environment) and avoid, where possible, be in environments where smoking.
- Always have something ready to "chop" like chewing gum or candy without sugar, fruit, etc.
- Contain the desire to smoke by doing activities that you like and distract.
- Review and remember your list of reasons not to smoke several times a day.
- Reserve the money you save each day and get a gift.
What to do if you have smoked a cigarette?
- Smoking a cigarette is not necessarily a relapse, but do not trust yourself.
- Do not feel defeated.
- Remember your list of reasons for not smoking.
- Be aware of the progress made so far; all the time that the cigarette has been able more than you.
- Discuss what caused him to light a cigarette again and learn from his mistake.
- Review and resume your alternative strategies for difficult times.
benefits of stop smoking
- The person improves the ability to perceive smells and tastes, breathing becomes easier and feels that their energy increases. This already happens in the first two or three days.
- The problems of coughing, hoarseness and respiratory distress are improving little by little and in the first 3 to 9 months.
- The risk of heart disease is reduced by half in the first year after cessation compared to those who continue to smoke.
- The risk of lung cancer is reduced by half after ten years after cessation compared to those who continue to smoke.
- The risk of disease of blood vessels of the brain is similar to that of any person who has never smoked after 15 years.