How to quit smoking

Content

Steps
Method 1 of 4: Deciding to Quit Smoking
Method 2 of 4: A Smoking Cessation Plan
Method 3 of 4: Sticking to a Plan
Method 4 of 4: Aids
Tips
Warnings

Nicotine is one of the most harmful and widespread legal drugs.Nicotine is addictive and dangerous to the health of not only smokers, but also those who are nearby and inhale the smoke passively, especially children. If you want to quit smoking but don't know where to start, have a clear plan. Decide why you want to stop smoking, set yourself up for success, and start following your plan without giving up on peer support and special medications. Quitting smoking is difficult, but there is nothing impossible about it.

Steps

Method 1 of 4: Deciding to Quit Smoking

1 Consider if you want to quit smoking. Nicotine is highly addictive, so if you decide to stop, you need a lot of willpower. Decide if life without cigarettes seems more attractive to you than with them. If so, you have a clear reason to quit smoking. When you have a strong urge to smoke, you can remind yourself of this important reason.
- Think about how smoking affects the following areas of your life: health, appearance, lifestyle, loved ones. Consider if these areas will improve if you quit smoking.
2 Determine why you want to quit smoking. List the reasons why you want to quit cigarettes. This will allow you to better understand your intentions. You can come back to this list later if you have the urge to smoke.
- For example, you may have the following reasons: I want to quit smoking in order to run better and be able to play football with my son; I want to quit smoking in order to feel more energized; I want to quit smoking in order to live until my youngest grandson gets married; I want to quit smoking to save money.
3 Get ready for breaking. Cigarettes very quickly saturate the body with nicotine. If you quit smoking, you may have an increased urge to smoke, anxiety, depression, headaches, feelings of tension or anxiety, increased appetite, weight gain, problems with attention.
- Remember that you may have more than one attempt at quitting cigarettes. For example, in the United States, nicotine is consumed by about 45 million people, and only five percent manage to quit it the first time.

Method 2 of 4: A Smoking Cessation Plan

1 Decide on which day you start. The exact date will make your plan clearer. You can time it for an important day (for example, a birthday or holiday) or choose any day.
- It is better to choose a day that comes no earlier than 2 weeks later. This will give you the opportunity to prepare and quit smoking on a day that will not be very important or stressful, otherwise you will smoke anyway.
2 Decide how you will quit smoking. Consider whether you want to quit smoking straight away or gradually reduce the amount of nicotine you consume. If you decide to give up right away, you just need to stop smoking and not look back, but you can gradually reduce the number of cigarettes until it disappears. In the second case, you will need to agree on the quantity and date. For example, you might write, "I will smoke one less cigarette every two days."
- Your chances of success will be higher if you use a combination of psychotherapy and drugs, and the way to quit smoking is not important here.
3 Be prepared for a strong urge to smoke. Decide what you will do when you have this desire. Perhaps you will miss the movement of your hand with a cigarette to your mouth. In this case, you can pick up something else that will replace the cigarette. Try to eat something not very high in calories: raisins, popcorn, dryers.
- To get rid of desire, you can simply start moving. Go for a walk, clean the kitchen, do yoga. You can control your impulses by squeezing the ball or using chewing gum.

Method 3 of 4: Sticking to a Plan

1 Get ready in the evening. Wash bedding and clothes to get rid of cigarette odors. Throw away ashtrays, cigarettes and lighters.Get enough sleep to help you deal with stress.
- Remind yourself of your plan and keep notes with you on paper or on your phone. You can even reread the list of reasons why you want to quit smoking.
2 Get help. Friends and family members will support you in this difficult endeavor. Tell them your goals and ask them not to smoke in front of you or offer you cigarettes. You can also ask them to remind you of your goals from time to time when the temptation is high, and to praise you for your successes.
- Do everything gradually. Remember that quitting smoking is a process, not an event.
3 Know what makes you want to smoke. Many people have the urge to smoke in certain situations. Perhaps you like the coffee / cigarette combination, or you smoke when trying to solve a tough issue at work. Find out what situations will make it difficult for you not to smoke, and come up with a plan. For example, if you are offered a cigarette, you should automatically respond, "No thanks, I'd rather have another cup of tea" or "No, I'm trying to quit smoking."
- Monitor your stress levels. Stress can hinder your intentions. Take deep breaths, exercise, and cope with stressful situations.
4 Don't give up on your goal. Continue to follow the plan, even if things don't go well. If you break off and smoke all day, don't be too hard on yourself and forgive yourself. Accept that it's been a tough day, and remind yourself that quitting smoking is a long and difficult process. Go back to your plan the next day.
- Try to avoid breakdowns, but if they do, return to the promises you made as soon as possible. Draw conclusions from your mistakes and try not to repeat them in the future.

Method 4 of 4: Aids

1 Try replacing regular cigarettes with e-cigarettes. Recent research indicates that e-cigarettes can help reduce the number of cigarettes you smoke and quit smoking. The authors of other studies recommend using e-cigarettes with caution, since the amount of nicotine can vary, and all the same substances that are in cigarettes enter the body, which can lead to a return to smoking.
2 See your doctor for help. Psychotherapy combined with medication can increase your chances of success. If you have tried to quit smoking on your own, but it is difficult for you, seek help. Your doctor can work out a treatment plan for you.
- The therapist will support you as you quit smoking. Cognitive Behavioral Therapy will change the way you smoke. The therapist can also teach you how to deal with the urge to smoke.
3 Take bupropion. There is no nicotine in the composition of this drug, but it helps to fight breakage. Bupropion increases the chances of quitting smoking by 69%. Typically, it is started 1-2 weeks before the date of quitting cigarettes. Usually the drug is prescribed in a dosage of 150 milligrams 1-2 times a day.
- Potential side effects include dry mouth, sleep disturbances, restlessness, irritability, fatigue, indigestion, and headaches.
4 Take Chantix. This drug blocks receptors that respond to nicotine, making smoking less enjoyable. It also mitigates the effects of withdrawal symptoms. Start taking Chantix a week before your quit date. This medication should be taken with food for 12 weeks. Side effects include headaches, nausea, vomiting, sleep disturbances, unusual dreams, gas and changes in taste. This drug will double your chances of success.
- Your doctor will suggest that you gradually increase your dosage. For example, on days 1-3 you will need to take one tablet of 0.5 milligrams, on days 4-7 - two tablets each. Then take one tablet 1 milligram twice a day.
5 Try nicotine replacement therapy. Treatments include patches, chewing gums, lozenges, nasal sprays, aerosols, and sublingual tablets that contain nicotine. All of these products are available without a prescription and can reduce the urge to smoke and suppress withdrawal symptoms. These funds increase the chances of successful quitting by 60%.
- Side effects include: for patches - nightmares, insomnia, skin irritation; for chewing gum - mouth ulcers, shortness of breath, hiccups, pain in the jaw; for lozenges - throat irritation and hiccups; for a spray in the nose - irritation of the nasopharynx and a runny nose.

Tips

Find a new hobby to distract you from smoking.
Drink less caffeinated drinks. If you quit smoking, your body will produce twice as much caffeine, so if you continue to consume as much caffeine as before, it will be difficult for you to fall asleep.
Try self-hypnosis. Tell yourself, "I don't smoke. I don't want to smoke. I won't smoke." Keep yourself busy with something else instead of smoking.
Try not to be around people who smoke, and not to find yourself in situations where you might be tempted to smoke.
If you get frustrated, don't be discouraged. Use this experience as a training to get it right next time.
Consider if you have a psychological addiction to smoking. Many experienced smokers have it. If you quit smoking for three days or more, but then started smoking again, most likely, you have this addiction. Contact a psychotherapist - he will teach you how to get rid of provoking factors and fight attacks of craving for smoking.

Warnings

Any smoking cessation medication can be dangerous. Do not take them without talking to your doctor.
If you want to use nicotine replacement therapy (nicotine patch, chewing gum, or spray), keep in mind that these things can also be addictive.