Smoking is one of the leading problems people face by their choice. As it is clearly mentioned on it, it kills. You are risking your family also. Most of the people want and try to quit smoking. But mostly, they fail to do so. I’d like to help you by providing a practical and scientific approach succeed this brutal addiction. Make sure you read till to get a full insight. My whole intent in writing this article is to help you and make sure you can use this and win over smoking.
Why should you consider to quit?
Ask this question to yourself before starting to quit. This makes you aware of why you are here in the first place. Make sure to keep your reason in mind to quit as this will help you in the process by making your motive stronger.
Nearly 70% of smokers say they want to quit.
Success rate of quitting smoking without medication is as low as 3–5%.
Withdrawal symptoms will be at their worst around 2–3 days.
Hang in there, seek professional help
“Every drug of abuse, including nicotine, releases dopamine, which makes it pleasurable to use”. “And when you stop smoking, you have a deficiency of dopamine release, which causes a state of dysphoria: you feel anxious or depressed.” Nicotine also acts as a stimulant.
HOW TO QUIT?
There are many scientific approaches which are very much effective to relieve from smoking throughout your life and there is so much help you can get online whether it may be articles or you tube videos. Try to do some research about tobacco by yourself I am you will understand the bad sides of tobacco. But first you should accept the truth and have consent by being honest and dedicated to this task. Remember this it is only your choice to quit or not. But if you choose to quit, keep in mind you consciously don’t like to smoke but subconsciously it tries to attract you that’s what most addictions does. So be strong have decision laid out and try to stay on it. In this way no one can stop you except you. So don’t give up after sometime you may see many changes in your life. Feel like it is another opportunity to make your life happy and regretless. Be positive and move forward.
For most tobacco users, tobacco cravings or urges to smoke can be powerful. But you’re not at the mercy of these carvings. Urge of tobacco probably pass within 5 to 10 minutes, but it may be intense. Each time you resist you move ahead to goal.
1.TRY NICOTINE REPLACEMENT
Nicotine Replacement Therapy (NRT) works by releasing a lower, more slowly absorbed dose of nicotine compared to smoking. This helps to minimize or avoid withdrawal symptoms, reducing craving intensity and frequency.
2. AVOID TRIGGERS
Urges for tobacco makes you want more whether it may be smoking or chewing tobacco. Inorder to quit tobacco you should identify your triggers they maybe going to bars and parties, when you feel bored, when you are stressed (whatever maybe for you). Make sure you distract yourself from these things. For sometime you can also practice mindfulness meditation to become more efficient in quitting.
Sometimes you may feel like throwing in the towel, but hold on tell yourself that you must first wait 10 more minutes and in the mean time do something to distract yourself whether it maybe speaking with your loved ones, playing a game or going out in public and smoke free zone (anything which distracts you from tobacco). This is an important step which keeps you alive in the battle.
It is found that chewing something such as sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds (something crunchy and satisfying) are helpful in this process.
5. SAY NO TO “JUST ONE”
You might be tempted to just have one cigarette to satisfy a tobacco craving. But don’t fool yourself into believing that you can stop there. More often than not, having just one leads to another, for this reason you may relapse making the situation worse.
Physical activity can help distract you from tobacco cravings by reducing their intensity. Physical activity releases ‘oxytocin’ hormone (feel good hormone) which makes us happy. Do any type of physical activity whether it maybe running outdoors or going to gym even if can’t go out you can try out home workouts. Even walking will work for you very well.
It is obvious that we feel stressed when we start to quit an addiction. Practicing some relaxation techniques decreases our stress and also make our day happy by providing peace of mind. Some of the relaxation techniques are meditation, pranayama, yoga, learning a new skill like musical instrument or martial arts whatever you’d like to.
Most of the people feel ashamed of asking help and disclosing their problem with others. But this makes things hard for them. People will definitely stand by you and will help you in quitting addictions making the whole process lot easier. Touch base with a family member, friend or support group member to help you in quitting. Chat on the phone, go for a walk together, share a few laughs, or get together to commiserate about your carvings. A free telephone quit line -800-QUIT-NOW(800–784–8669)-provides support and counselling.
9.GO ONLINE FOR SUPPORT
Join an online stop-smoking program. Or read a quitter’s blog and post encouraging thoughts for someone else who might be struggling with tobacco cravings. Learn from how others have handled their tobacco cravings
10.REMIND YOURSELF OF THE BENEFITS
Write down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:
* Feeling better
* Getting healthier
* Sparing your loved ones from secondhand smoke
* Saving money
Remember, trying something to beat the urge is always better than doing nothing. And each time you resist a tobacco craving, you’re one step closer to being totally tobacco-free.
If you are still reading I feel that there’s an intent in you to quit. So don’t stop yourself from following these things to make your life better and beautiful. Now you are good to go, throw all of your cigarettes and tobacco.