Making the decision to quit smoking is one of the most positive and powerful steps a cigarette smoker can take.It takes a lot of work to remain smoke-free once you have made that decision.Knowing how nicotine addiction works and how to prevent setbacks will allow you to fight back against cravings that follow a decision to stop smokingIt gets easier with time, but the first days and weeks without cigarettes are hard.Don't let it go to your head!
Step 1: Pick out your pattern-triggering event.
Smokers associate each cigarette with something else.Think about what makes you grab a cigarette.Understanding what they are will allow you to not act on them.Drinking alcohol, taking a break from work, and having sex are some of the typical Trigger situations.
Step 2: It's time to recognize your socialtrigger.
Smokers unconsciously associate each cigarette with various social activities.During the early stages of trying to quit, many social triggers can be avoided.Going to a bar or a party is a typical social situation that can cause a craving.
Step 3: Nicotine withdrawal symptoms can be identified.
Your body is used to regular doses of nicotine, which is a physically-addictive substance.Any withdrawal symptoms will be more pronounced if you have been smoking for a long time.Some of the things that might make you jittery while quitting are missing the smell of cigarettes and wanting to smoke.
Step 4: You should respond to emotional and psychological stimuli.
Stress, boredom, and satisfaction can make you light up.You can address your personal triggers once you understand them.Discussing them with a friend or loved one can help eliminate them as atrigger.
Step 5: The cravings are temporary.
Nicotine withdrawal symptoms last a few days.The psychological cravings last a few weeks, and sometimes longer, but inevitably get better with time.As you transition to a smoke-free life, remind yourself that anxiety is just a part of the process.
Step 6: Don't engage in social activity.
We talked about some social situations that cause cravings.Think of ways to avoid those situations.It's possible that you need to change your social habits temporarily.
Step 7: There are smoke-free places to visit.
You are less likely to have a craving if you spend less time in smoker-friendly situations.Depending on where you live, smoking may still be allowed in many public places, but here are some ideas for locations that typically don't allow cigarettes.
Step 8: New activities will keep you busy.
Your body knows how to use cigarettes.When you quit smoking, you no longer feel a cigarette in your mouth or hands, the lighting of cigarettes and the use of an ashtray.New activities will help eliminate cravings.Hold a pen, a stress ball or a rubber band, chew gum, knit, do a puzzle, or play video games, and try one or more of the following tricks.
Step 9: Get active.
It is possible that physical activity will prevent some of the physical withdrawal symptoms.
Step 10: Change what you eat.
Don't eat a couple of big meals during the day.It is possible to control blood sugar levels in this way.
Step 11: It is possible to find a way to relax.
Increased anxiety and stress can be caused by the physical and psychological withdrawal symptoms of quitting smoking.Try yoga, tai chi, listening to music, or meditating.
Step 12: There are things that can be removed from your home.
Get rid of all the ashtrays.
Step 13: Nicotine replacement therapy could be tried.
Nicotine patches, lozenges and gum help to alleviate the physical withdrawal symptoms of nicotine, which in turn calms your psychological cravings.
Step 14: The therapy is called Undergo Habit Reversal.
HR therapy can help reduce repetitive behaviors.A therapist can help you deal with cravings, respond to stress without smoking, and distract you when you do.If HR is right for you, talk to a mental health professional.
Step 15: Tell yourself why you want to quit.
The reasons you need to quit smoking include your health and the health of those around you.
Step 16: Don't try to handle cravings alone.
From your doctor to your family, use your support network.You can use an app on your phone.
Step 17: Allow cravings to pass.
Wait for 10 or 15 minutes before making a decision if you start craving a cigarette.You may be able to make a more rational choice in the interim.Begin an activity that will occupy your time while you wait.
Step 18: If you want a cigarette, substitute a healthy snack.
Instead of a cigarette, have an apple, carrot, or bottle of water.It is good for you and you should keep it in your mouth and hands.
Step 19: Do anything else!
It is best not to dwell on how to avoid giving in to a craving.Simply find something else to do.For five minutes or so, think of new things to do.You can stay smoke-free if you break up your old routine.