Hello...! Are you
among the 80 percent of smokers who wish you could quit smoking? Then you
probably know first that quitting smoking is not easy and it
usually requires multiple attempts before you successfully stop. But quitting
smoking for good is possible. Smoking is a highly addictive habit that has
devastating consequences. Not only does it precipitate lung and pancreatic
cancer, heart disease and a three-fold increase in age-related
macular degeneration AMD, the leading cause of blindness, it all too often
results in sudden cardiac death.
Smoking tobacco is both
a physical addiction and a psychological habit. The nicotine from cigarettes
provides a temporary and addictive high. Eliminating that regular fix of
nicotine will cause your body to experience physical withdrawal symptoms and
cravings. Because of nicotine’s “feels good” effect on the brain, you may also
have become accustomed to smoking as a way of coping with stress, depression,
anxiety, or even boredom. The act of smoking is ingrained as a daily ritual. It
may be an automatic response for you to smoke a cigarette with your morning
coffee, while taking a break from work or school, or during your commute home
at the end of a long day. Perhaps friends, family members, and colleagues
smoke, and it has become part of the way you relate with them.
"Researchers have
identified approximately 4,000 chemicals in cigarette smoke that can cause free
radical damage to the blood vessels". These chemicals also increase the
stickiness of blood, upping a person's chances of having a heart attack or stroke.
> Following are the top 10 expert tips
that can help you in quit smoking:-
1. Make a
plan to quit smoking.
Make a promise, set a
date and stick to it. Sticking to the "not a drag" rule can really help you.
Whenever you find yourself in difficulty say to yourself, "I will not
have even a single drag" and stick with this until the cravings pass.
It will help you to avoid smoking.
2. Stay Busy/ have a busy day.
Keeping busy is a great
way to stay smoke free on your quit day. Being busy will help you keep your
mind off smoking and distract you from cravings. Think about trying some
of these activities:-
-Get out of the house for a walk.
-Watch a movie to avoid smoking.
-Chew gum or hard candy.
-Drink lots of water during quitting period.
-Always relax with deep breathing.
-Spend time with non-smoking friends and your
family.
3. Get
some stop smoking support.
If friends or family members want to
give up too, suggest to them that you give up together. Because there is also
support available from your local stop smoking service. Did you know that
you're up to four times more likely to quit successfully with their expert help
and advice tips.
4. Consider Nicotine-Replacement Therapy.
When you stop smoking, nicotine withdrawal may give you headaches,
affect your mood, or sap your energy. The craving for "one drag" is tough.
Nicotine-replacement therapy can curb these urges. "Studies have shown that nicotine
gum, lozenges and patches improve your chances of success when you’re also in a
quit-smoking period".
5. Change your drink.
The same study looked at drinks. Drinks, soda, alcohol, cola, tea and coffee all make cigarettes taste better. So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.
6. Take public transit instead of driving, if you can.
If you always smoke while driving, try something new today. Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
The same study looked at drinks. Drinks, soda, alcohol, cola, tea and coffee all make cigarettes taste better. So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.
6. Take public transit instead of driving, if you can.
If you always smoke while driving, try something new today. Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.
7. Stay away from things that you connect with smoking.
You may be used to smoking while watching TV, sitting in your favorite chair, or having a drink before dinner. Avoid these routines from today and for the next few weeks.
8. Do Not Skip Meals.
Each puff of the stimulant nicotine was your spoon releasing
stored fats and sugars into your bloodstream via your body's fight or flight
pathways. It allowed you to skip meals without experiencing wild blood-sugar
swing symptoms, such as an inability to concentrate or hunger related
anxieties. Why add needless symptoms to withdrawal! Instead, learn to spread
your normal daily calories in take out more evenly over the entire day. Try
hard not to skip breakfast or lunch or dinner. It's not about eating more food
but less food more frequently. Make non-smoking friends, when you're at a party,
stick with the non-smoker peoples. when you look at the smokers, don't envy
them, think of what they're doing a bit strange, lighting a small white tube
and breathing in smoke.
9. Emotional Recovery.
Chemical dependency upon smoking nicotine is one of the most intense, repetitive and dependable relationships you've likely ever known. It has infected almost every aspect of your life and thinking. Be prepared to experience a normal sense of emotional loss when quitting which transports you through six very different phases:-denial, anger, bargaining, depression, acceptance and complacency. This emotional journey is normal and a necessary part of recovery. Identify when you crave cigarettes because a craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance, or go to the bar and think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.
Chemical dependency upon smoking nicotine is one of the most intense, repetitive and dependable relationships you've likely ever known. It has infected almost every aspect of your life and thinking. Be prepared to experience a normal sense of emotional loss when quitting which transports you through six very different phases:-denial, anger, bargaining, depression, acceptance and complacency. This emotional journey is normal and a necessary part of recovery. Identify when you crave cigarettes because a craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance, or go to the bar and think about this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.
10. Learn More About
Prescription Pills.
Medicines can curb cravings and may also make smoking less
satisfying if you do pick up a cigarette. Other drugs can ease withdrawal
symptoms, such as depression or problems with concentration.
Usefull tips, thanks.
ReplyDeleteThank you Bishnu Thakur.
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