Quitting smoking can be a long and hard process. But staying tobacco-free is the longest and most important part of it.You can achieve this by having an action plan .Every day you must decide not to smoke today.
Each day that you don’t smoke is a small victory. These all add up to a huge victory over time.
If you’ve been smoking for a while, you might wonder if quitting even worth it. Maybe the cravings and nicotine withdrawal just turn you off to the whole idea.
There’s no one way to quit smoking, but to quit, you must be ready both emotionally and mentally with an action plan. You must also want to quit smoking for yourself, not to please your friends or family.
Below we’ve listed key steps that can help you quit smoking. Here’s how to use it.
What should I do first?
Your first days of not smoking will be the hardest. You should pick a date to quit smoking and then stick to it with action plan. Write down your reasons for quitting before your quit day and read the list every day before and after you quit.
You should also come up with a quit action plan. It will help you stay focused and motivated. Here are some ideas to get you started:-
1 : Stop smoking in certain situations (such as during your work break or after dinner) before actually quitting.
2 :Join a smoking cessation support group or program. Call your local chapter of the American Lung Association to find groups near you.
3 :Tell your friends and family about your quit smoking plan, and let them know how they can support you.
HOW TO QUIT
Behavioral therapy. This involves working with a counselor to find ways not to quit smoking with action plan.Together, you’ll find your triggers (such as emotions or situations that make you want to smoke) and make a action plan to get through the cravings.
FIGHT CRAVING WITH EXERCISE
Having cravings for a cigarette is one of the most common symptoms of nicotine withdrawal when you quit smoking.
It helps to have a plan to manage cravings when they hit. Including exercise in your plan can help you get past cravings.
Exercise can distract you and keep you busy until the craving passes ,this will help you to quit smoking and follow action plan with desired goal.
HOW EXERCISE HELPS YOU TO QUIT SMOKING :-
1:-Studies show that even short periods of physical activity, especially aerobic exercise, reduce the urge to smoke and make you physical and mentally strong.
2:-Aerobic exercise is physical activity that makes you sweat, causes you to breathe harder, and gets your heart beating faster.
3:-It strengthens your heart and lungs as lungs are mostly effected by smoking.Quit smoking with action plan given below.
4:-Walking, swimming, running, dancing, cycling, and boxing are a few types of aerobic exercise.
5:-Withdrawal symptoms and cravings for cigarettes decrease during exercise and up to 50 minutes after exercising.
BELIEVE YOU CAN AND YOU’RE HALFWAY THERE OF QUITTING SMOKING
Nicotine Replacement Therapy
Nicotine Replacement therapy reduces withdrawal feelings by giving you a small controlled amount of nicotine─but none of the other dangerous chemicals found in cigarettes.
This small amount of nicotine helps satisfy your craving for nicotine and reduces the urge to smoke.
NRT comes in a variety of forms that are used in different ways. You can choose which forms you like best. Some NRT products work efficiently than others for some people. Most of the people might prefer certain NRT products instead of others.
NRT TYPES AND HOW TO USE THEM
|NRT TYPES||HOW TO USE THEM|
|Patch||Place on the skin
Gives a small and steady amount of nicotine
|Gum||Chew to release nicotine
Chew until you get a tingling feeling, then place between cheek and gums.
|Lozenge||Place in the mouth like hard candy
Releases nicotine as it slowly dissolves in the mouth .
|Inhaler||Cartridge attached to a mouthpiece
Inhaling through the mouthpiece gives a specific amount of nicotine
|Nasal Spray||Pump bottle containing nicotine
Put into nose and spray
Work out. Physical activity helps relieve tension and the urge to smoke. Exercise will also help burn off any extra pounds.
Make friends with ex-smokers and non-smokers.Ex-smokers and non-smokers can be your partners to help keep you busy and away from cigarettes.
Plan time together and explore new outlets you might enjoy. Remember, you’re learning to be a non-smoker, and you need to find new places and activities to replace your old smoking-centered ones.