Content

• To step
• Part 1 of 6: Try to quit
• Part 2 of 6: Prepare for the change
• Part 3 of 6: Dealing with cravings
• Part 4 of 6: Dealing with withdrawal symptoms
• Part 5 of 6: Going into therapy
• Part 6 of 6: Seeking support
• Tips

For some people, smoking and drinking go hand in hand, and it can be difficult to quit both at the same time. Getting rid of it should make you feel liberated, and quitting alcohol and tobacco altogether will give you a deeper understanding of personal freedom and the pursuit of a life free from addictions.

To step

Part 1 of 6: Try to quit

1. Write down how alcohol and tobacco affect you. Having a written account of the negative effects of alcohol and tobacco can help you remind yourself why you chose to quit. Keep it where you can read it easily.
   • Reflect on your deteriorated physical or mental health from using tobacco and alcohol. Have you gained weight or become less fit? Do you get angry easily when you can't drink, or anxious when you can't smoke?
   • Many people choose to deal with their addiction because it makes them tired and sick, and because maintaining the addiction is more exhausting than the positive effects of the substance itself.
   • Consider how tobacco and alcohol affect your relationships and social life.
   • Consider the financial costs of alcohol and tobacco.
2. Find the reasons. Write in a notebook all day long when you smoke or drink. Write down how you felt or what situation occurred before you started using alcohol or tobacco. Try to avoid situations that provoke use in the future.
   • For example, a reason could be an argument with a family member or something that did not go well at work.
   • Since alcohol and nicotine are closely related substances, one can trigger the other. For example, if you start drinking, you feel like a cigarette.
3. Set goals. Be clear if you want to stop completely or if you want to cut down. While some may want to quit for social or health reasons, there are also those who want to quit for medical reasons or because they are addicted. Think about your reasons and then set goals. If you are an alcoholic, it is better to cut out alcohol altogether and not cut back on drinking.
   • People who smoke often find it more difficult to quit drinking and are more likely to relapse than people who don't. Set goals related to both tobacco and alcohol.
   • Set a date when you really want to stop using both means completely.

Part 2 of 6: Prepare for the change

1. Get rid of all addictive substances. Throw out all your cigarettes and flush alcohol down the sink. Ask your housemates to support you in keeping the house free of alcohol and tobacco products so that you are not tempted.
2. Throw out anything that reminds you of smoking or drinking. Do not keep your favorite lighter, hip flask or shot glass. A big change in your lifestyle like this is best sustained if you are not constantly reminded of your old habits.
3. Do not go to places where people smoke and drink. By going to places where people smoke or drink, you can go wrong when trying to quit. Do not go to cafes or other places where alcohol and tobacco are used.
   • If you do go to a bar, sit in the non-smoking area and request a non-smoking room in a hotel.
4. Take some distance from people who smoke / drink. If you surround yourself with people doing the things that you are trying to avoid, you may be tempted. Explain to them that you want to stop using these drugs and that you will no longer go to places where it is about drinking or smoking. Distance yourself from people who do not support your desire to quit alcohol and tobacco.
5. Avoid situations where you are at high risk. High-risk situations include times when you feel lonely, tired, angry, or hungry. In these situations you feel vulnerable and are more likely to use alcohol or tobacco. Pay attention if you risk getting into situations like this and learn to avoid them.
   • Make sure you get enough sleep, eat something regularly and do not isolate yourself socially. If you find yourself getting angry, remind yourself to relax and let it pass without becoming dependent on alcohol or cigarettes.

Part 3 of 6: Dealing with cravings

1. Replace alcohol and tobacco with more positive alternatives. Remember that the use of alcohol and tobacco provides positive reinforcement as they help you deal with stress and tension. Try to pinpoint the positive aspects you experience when you use alcohol or tobacco, and think of different options that can give the same outcome. Dealing with stress can be done by taking a deep breath, talking to a friend, or going for a walk.
2. Exercise. Exercise can help with withdrawal symptoms, and it gives you something to do if you find yourself craving alcohol or cigarettes. Exercise also reduces daily stress. Consider cycling, yoga, walking the dog, or jumping rope.
3. Enjoy a new hobby. By starting a new hobby you can use your energy positively and your life gets more meaning. Try something new that seems fun and interesting to you.
   • A new hobby could be surfing, knitting, writing or playing the guitar.
4. Distract yourself. If you feel like alcohol or a cigarette, or have withdrawal symptoms, distract yourself until the urge has passed. Distract your mind and body. If you have a craving, take some gum, go for a walk, open a window, or start a new activity.
5. Find ways to relax. Relaxation is the key to recovery. Build-up tension can lead to relapse. If you think you don't have time to relax, think about all the time wasted on alcohol and tobacco, and fill that time with relaxation.
   • Activities such as walking, reading, and meditation can be effective ways to relax.
6. Allow yourself other tasty things. Everyone needs some vices in life - just make sure they are a bit healthier. Treat yourself to an ice cream every now and then, or buy a nice drink with lots of carbonation. While it is important to stay healthy, you should also allow yourself to sin every now and then so that it doesn't seem like you are no longer allowed to do anything.
7. Stay focused. The better you can deal with your cravings, the less likely you are to relapse. People who quit smoking and drinking at the same time often have less severe withdrawal symptoms and relapse less often.

Part 4 of 6: Dealing with withdrawal symptoms

1. Watch for withdrawal symptoms. If you quit alcohol or tobacco, the body can develop withdrawal symptoms. Alcohol withdrawal symptoms may include anxiety, depression, fatigue, headache, nausea, tremors, abdominal cramps and an increased heart rate.
2. Keep a close eye on withdrawal symptoms. While tobacco withdrawal can be unpleasant for both mind and body, alcohol withdrawal can be really dangerous. How bad the withdrawal symptoms are depends on how much you drank, how long you drank and your health. Certain symptoms may develop a few hours after drinking, peak within a few days and diminish after a week.
   • Alcohol withdrawal can cause serious mental and neurological problems. These include chills, agitation, anxiety, hallucinations and seizures. Get medical attention if you experience these symptoms.
   • If you have been drinking a lot for a longer period of time, consider kicking the habit under medical supervision.
3. Get medical help. Although there is no medicine yet to get rid of both alcohol and nicotine, there are separate treatment methods for alcohol addiction and nicotine addiction.
   • There are drugs to treat alcohol addiction, such as naltrexone, acamprosate and disulfiram. These drugs help with withdrawal symptoms and prevent relapse.
   • Choose a nicotine withdrawal method. While some people prefer to quit smoking all at once, others choose to wean off nicotine to limit withdrawal symptoms. There are a variety of nicotine replacement options available, such as gum, nasal spray, and medication (such as bupropion), so that your body can adjust to a lower dose of nicotine.

Part 5 of 6: Going into therapy

1. Find a therapist. It's hard to beat addiction on your own, and a therapist can be a consistent source of accountability and support. Working with a therapist can involve talking about emotional causes, finding ways to deal with them, avoiding relapses, and digging deeper to understand the emotional causes of your addiction.
   • It is important to maintain the therapy for a long time, especially to avoid relapse.
   • Addiction can co-exist or contribute to mental disorders such as schizophrenia, depression, anxiety disorders, or bipolar disorder. In addition to therapy, medications may be required to treat mental illnesses that contribute to the addiction.
2. Get a medical examination. A medical examination can reveal the effect of cigarettes and alcohol on your body. Work with your doctor on a plan to make your body healthier. Your doctor can also prescribe medication for nicotine addiction.
   • Both alcohol and nicotine can seriously harm your health. Be honest with your doctor and ask for tests to assess the health of your liver, heart, kidneys, and lungs.
3. Have yourself recorded. If you cannot quit on your own, consider admitting to an addiction clinic. An intensive treatment clinic can help you deal with the physical and emotional problems of your addiction, and help you to kick habit in a guided and supported environment. A clinic determines the best way to quit, and monitors your physical and emotional state while your body is weaning from alcohol and nicotine. The programs are conducted under strict medical and psychological supervision.
   • Treatment usually includes intensive individual therapy and group therapy aimed at mental problems. Medication can also be prescribed to treat mental disorders while you are on drug withdrawal.

Part 6 of 6: Seeking support

1. Enlist the help of friends and family. You can quit smoking and drinking more easily if you get support from people around you. Ask them to support you by not drinking or smoking when they are with you.
2. Be accountable. If you have other friends who want to quit smoking or drinking, you can make a covenant together to make healthier choices. Contact each other daily and hold each other accountable for your choices.
3. Find a support group nearby. Find an anti-smoking club, the AA, or another support group. Check the website of your local GGD for more information. Talking about your efforts in a supportive environment with people who have similar experiences can make it easier to quit.
4. Live in a sober community. If you find it difficult to live with people who fuel your alcohol or nicotine use, you can find a residential group where you are not allowed to drink or smoke. When all the people in the house agree not to use alcohol and tobacco, you get a community that can hold each other accountable.

Tips

• Do not go to parties or social occasions that involve smoking or drinking.
• Do not go outside with your friends or colleagues when they are having a "smoking break".
• Organize activities where it is unusual to smoke or drink, with people who do not smoke or drink themselves.