Your particular smoking cessation strategy
While some people are successful at quitting smoking by going cold turkey, most people do better with a personalized plan to stay on track. A solid quit plan takes into account both the short-term problem of quit smoking and the long-term challenge of avoiding relapse. It should also be adapted to your individual requirements and smoking patterns.
Take some time to consider what type of smoker you are, as well as when and why you need a cigarette. This will assist you in determining which advice, approaches, or therapies are most appropriate for you.
Are you a daily smoker who consumes more than a pack of cigarettes? Or do you like to smoke in public? Is it possible to get by with just a nicotine patch?
Do you have any activities, places, or persons in mind that you associate with smoking? Do you feel compelled to smoke after each meal or anytime you have a coffee break?
When you’re anxious or depressed, do you go for a cigarette? Is your cigarette smoking linked to other vices like drinking or gambling?
Why is it so difficult to quit smoking?
We’re all aware of the dangers of smoking, but it doesn’t make quitting any easier. Whether you’re a once-in-a-while teen smoker or a lifelong pack-a-day smoker, quitting is difficult.
Tobacco use is both a physical and psychological addiction. Cigarettes contain nicotine, which delivers a short-term and addictive high. When you stop getting your nicotine fix, your body goes through physical withdrawal symptoms and craves. You may resort to cigarettes as a quick and reliable way to improve your mood, relieve stress, and unwind due to nicotine’s “feel good” influence on the brain. Smoking can also be a coping mechanism for despair, anxiety, and boredom. Finding new, healthier methods to cope with those sensations is part of quitting.
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There are the following 10 best ways to quit smoking:
1. Make a brand change.
Fiona Lamb, a clinical hypnotherapist who specialises in addiction, recommends switching your cigarette brand because “if they taste different than what you’re used to, it’ll start to break-up your patterns, making them more flexible to change in the long-run.” Refrain from smoking your first cigarette of the day.
According to Lamb, mustering the willpower to put off your first cigarette of the day is also an important part of the process. She claims that doing so “reduces your nicotine reliance” by forcing your body to go longer periods of time without it. And there are a few more things you should get rid of right now.
2. Obtain assistance to quit smoking.
If you have friends or family members who want to quit, offer that you do it together. Your local stop smoking service may also be able to assist you. Did you know that with their expert guidance and advice, you’re up to four times more likely to quit successfully?
3. Make non-smoking acquaintances.
When you’re at a party, surround yourself with non-smokers. When you look at smokers, you don’t envy them. Consider what they’re doing weird – lighting a little white tube and inhaling smoke.
4. Keep your hands and mouth busy
Nicotine replacement treatment (NRT) has been shown to increase your chances of quitting smoking. There are also tablets, lozenges, gum, and a nasal spray available in addition to patches to quit smoking. There are also handheld goods such as the inhalator or e-cigarettes if you prefer to hold a cigarette. To keep your mouth occupied while out, place your drink in the hand usually carries a cigarette, or drink through a straw.
5. Consider using a nicotine replacement therapy.
Inquire with your physician about nicotine replacement therapy. Among the possibilities is Nicotine on prescription in the form of a nasal spray or inhaler Nicotine patches, gum, and lozenges are available over-the-counter. Non-nicotine stop-smoking drugs such as bupropion (Zyban) and varenicline are available on prescription (Chantix).
Nicotine gum, lozenges, nasal sprays, and inhalers are short-acting nicotine replacement therapies that can help you overcome intense cravings. These quick-acting treatments are generally safe to use with long-acting nicotine patches or non-nicotine drugs. Electronic cigarettes have recently received a lot of attention as a viable replacement for regular cigarettes. More research is needed, however, to determine the efficacy of electronic cigarettes for smoking cessation and their long-term safety.
6. Stay away from potential triggers.
Tobacco cravings are most likely to be strongest when you’re in situations where you used to smoke or chew tobacco frequently, such as at parties or bars, or when you’re worried or sipping coffee. Determine your trigger circumstances and devise a strategy to avoid or get through them without using tobacco.
Don’t put yourself in a situation where you’ll start smoking again. If you used to smoke while talking on the phone, for example, keep a pen and paper nearby so you may doodle instead of smoking to quit smoking.
7. Make use of relaxing techniques to quit smoking
Smoking could have been a coping mechanism for you when you were stressed. Resisting a cigarette addiction can be hard in and of itself. Relaxation practises, such as deep breathing exercises, muscular relaxation, yoga, visualisation, massage, or listening to relaxing music, can help relieve stress.
8. Make advantage of relaxation methods.
When you were stressed, smoking could have been a coping method for you. It’s difficult enough to resist a cigarette addiction. Deep breathing exercises, muscular relaxation, yoga, visualisation, massage, and listening to relaxing music are all examples of stress-relieving techniques.
9. Eat more fruits and vegetables.
In addition to dairy products, the 2007 study discovered that fruits and vegetables considerably affected the flavor of smokes for 16% of individuals. In addition to including these foods in your diet, you may wish to drink more water or juice. As both of these beverages made cigarettes taste worse for 14% of research participants. These called the easiest way to quit smoking.
10. Look into other treatments to quit smoking
The truth is that there is no one-size-fits-all approach to successfully breaking your nicotine addiction. For some people, these tactics work marvelously, while for others, they don’t. It’s up to you to try out different ways to see which one (or ones) work best for you. While there aren’t much scientific data to support the efficacy of alternative therapies. Many smokers have found acupuncture, hypnosis, magnet therapy, cold laser therapy, yoga. And meditation to be quite beneficial in their efforts to quit smoking.