First, congratulate yourself. The mere fact of reading this article is a huge step to get rid of tobacco. Many people do not stop smoking because they think it is too hard. They believe that they will leave it in the future.
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It's true, for most smokers, quitting is not easy. After all, the nicotine in cigarettes is a powerful addictive drug. But, with the right approach, you can overcome the pressing desire to smoke or "tobacco monkey".
The difficulty of breaking the habit
Smokers may have started smoking because their friends did or because it seemed "rolled up." But they continue to smoke because they have become addicted to nicotine, one of the chemicals that contain both cigarettes and snuff to chew or sniff.
Nicotine is both a stimulant and a depressant. This means that at the beginning it increases the heart rate and makes people feel more alert (like caffeine, another stimulant). Later, it causes depression and fatigue, which - along with the withdrawal of nicotine - makes people feel a pressing desire to smoke another cigarette to cheer up again. According to many experts, the nicotine in tobacco is as addictive as cocaine or heroin.
But do not be discouraged; Millions of Americans have definitely stopped smoking. The following strategies can also help you break this habit:
Put it in writing. People who want to make a change in their life are often more successful when they put it in writing. So write down all the reasons why you want to quit, such as the money you will save or the resistance you will earn to play sports. Put that list in a place where you can see it and see adding new reasons as they happen to you.
Find support. People whose friends and family give them a hand to stop smoking are much more likely to do so. If you do not want to tell your parents or relatives that you smoke, make sure your friends know it, and consider asking a counselor or another trusted adult for help. And, if you have many difficulties to find people who support you (if, for example, all your friends smoke and no one is interested in quitting or leaving it), it may be good to join a support group, either in person or connected to the Internet.
More strategies that work
Set a date to quit smoking. Choose a day when you will quit smoking. Inform your friends (and your family, if they know you smoke) that you are going to quit smoking that day. Think of that day as the dividing line between your smoker self and the new and improved non-smoker. Mark it in the calendar.
Throw away your cigarettes - all your cigarettes. Nobody can stop smoking with cigarettes around them. Pull even that emergency pack that you kept in the secret pocket of your backpack. Also get rid of your ashtrays and lighters.
Wash all your clothes well. Eliminate the smell of tobacco from your clothes as much as possible washing it thoroughly and carrying dry washed thick sweaters, coats and jackets that require it. If you smoked in your car, wash it too.
Think of your triggers. You are probably aware of the situations in which you tend to smoke the most, such as after eating, when you are at your best friend's house, while drinking coffee or driving. These situations are your triggers for smoking behavior; It is automatic to have a cigarette in your hand when you are in them. Once you have found out what your triggers are, try the following tips:
- Avoid those situations. For example, if you smoke while driving, ask someone to drive you to your study center, or go for a walk or take the bus for a few weeks. If you usually smoke after eating, get organized to do something different at that time, such as reading or calling a friend.
- Change places. If you and your friends usually smoke in restaurants or buy prepared food and eat it in the car, suggest that you sit in the non-smoking section next time or eat the prepared food in a different place from the car.
- Substitute cigarettes for something else. It can be quite hard to get used to the feeling of having nothing in your hand or in your mouth. If you have this problem, use carrot sticks, sugar-free gum, mints, toothpicks or even lollipops or lollipops.
Physical and mental effects
Expect some physical symptoms. If you smoke regularly, you have probably developed a physical addiction to nicotine and your body may experience some withdrawal symptoms when you stop smoking. These could include:
- headaches or stomach
- irascibility, nervousness or depression
- lack of energy
- Dry mouth or sore throat
- desire to stuff themselves with food
Fortunately nicotine withdrawal symptoms will pass, so be patient. Try not to give the arm to twist, getting a cigarette furtively, because then you must face these symptoms for longer.
Keep busy Many people realize that it is better to stop smoking on a Monday, when they have to go to work or to the study center, because it is a day when they will be busy. The busier you are, the less likely you are to experience "tobacco monkey". Being active is also a good way to make sure that you keep your weight low and your energy high , even if you experience withdrawal symptoms from nicotine.
Stop smoking gradually. For some people, gradually reducing the amount of cigarettes they smoke per day is an effective way to quit this habit. Anyway, this strategy does not work with everyone; Maybe you find out that you have to leave it in a radical way. This is known as "cut for good" and generates a strong withdrawal syndrome.
Use nicotine substitutes if you need them. If you find that none of the above strategies works for you, you should talk to your doctor about possible treatments. Using nicotine substitutes, such as chewing gum, patches, inhalers or nasal sprays, can be very helpful. Nebulizers and inhalers can only be purchased with a prescription, and it is important that you also go to the doctor before buying patches or chewing gum. Thus, your doctor can help you find the solution that is best for you. For example, patches require the least effort on your part, but they do not offer the almost instantaneous nicotine "rush" that chewing gum provides.
Slips happen
If you have a small slip, do not give up! Important changes sometimes have failed principles. If you are like a lot of people, you may stop smoking for several weeks or even months and then suddenly experience such a strong "monkey" of tobacco that you feel compelled to smoke. Or maybe you accidentally find yourself in one of your triggers and fall back into temptation.
If you have a slip, it does not mean that you have failed, only that you are human. Here are some ways to get back on track:
- Think is that slip as in a small mistake. Take note of when and how it happened and move on.
- Did you become a chain smoker by smoking a single cigarette? I do not think so; it happened more gradually, with the passage of time. Keep in mind that a single cigarette did not make you a smoker at first, so smoking a cigarette (or even two or three) after you quit does not make you a smoker again.
- Remind yourself why you have quit smoking and how well you have done it , or ask someone from your support group, your family or your group of friends to do it for you.
Reward yourself. As you already know, quitting smoking is not easy. Give yourself a well-deserved reward! Reserve the money you used to invest in buying tobacco. When you do not smoke tobacco a week, two weeks or a month, buy a detail, such as a new CD, a book, a DVD or a piece of clothing. And every new year that you are free of tobacco, return to celebrate. You won it.