Many people do not quit smoking because they think it is too difficult and it is true that for most people it is not easy to quit smoking. After all, the nicotine in cigarettes is a highly addictive drug. But with the right approach, you can overcome the urge to smoke.
Where to start
Smokers often start smoking because their friends or family do. But they continue to smoke because they become addicted to nicotine, one of the chemicals in cigarettes and smokeless tobacco.
Nicotine is both a stimulant and a depressant. This means that it increases the heart rate and makes people more alert. Then it causes anxiety, depression, and fatigue. Depression and fatigue (and nicotine withdrawal) make a person need to smoke to recover. The nicotine in tobacco is considered by some experts to be as addictive as cocaine or heroin. But don’t be discouraged; millions of people have quit smoking forever.
The following tips can help you do it too:
Put it in writing. People who want change are often more successful when they put their goals in writing. Write down all the reasons why you want to quit smoking, such as the money you will save or the resistance you will acquire to play sports. Keep that list in a visible place. As they occur to you, add more reasons.
Seek support. People are more likely to succeed when friends and family help them. If you don’t want to tell your family that you smoke, ask your friends to help you kick the habit. Consider talking to a counselor or other trusted adult. If you find it difficult to find people to support you (for example, if your friends smoke and are not interested in quitting), join an in-person or online support group.
Strategies that work
Set a date to quit smoking. Choose the date you will stop smoking. Mark it on your calendar and tell your friends and family (if they know it) that you will stop smoking that day. Think of that day as a dividing line between the smoker you are and the new and improved non-smoker you will become.
Throw away all your cigarettes (yes all ). People cannot stop smoking if they have cigarettes around them that are a temptation. So get rid of everything, including the ashtrays, lighters, and even the package you had reserved for emergencies.
Wash all your clothes. Get rid of the cigarette smell by washing your clothes and cleaning your coats. If you smoked in the car, you should also wash it.
Think about the things that make you smoke. You have probably noticed that there are times when you tend to smoke, like after meals, when you are at your best friend’s house, while having coffee or when you are driving. Any situation where you automatically feel like you should have a cigarette is a trigger.
Once you’ve figured out what your triggers are, put these tips to work:
- Change the place. If you and your friends eat in the car to smoke, choose to enter the restaurant and sit at a table.
- Drop the connection. If you smoke while driving, get someone to drive you to school, walk, or take the bus for a few weeks so the connection can be removed. If you normally smoke after eating, do something different after meals, like going for a walk or talking to a friend.
- Replace cigarettes with something else. It can be difficult to get used to not holding something or not having a cigarette in your mouth. If you’re having this problem, make carrot sticks, sugarless gum, peppermint candy, chopsticks, or lollipops. Change the place. If you and your friends eat in the car to smoke, choose to enter the restaurant and sit at a table.
Prepare for physical symptoms. If your body is addicted to nicotine, you may experience withdrawal when you stop smoking. Physical withdrawal symptoms may include the following:
- headaches or stomach aches
- bad mood, nerves or depression
- lack of energy
- dry mouth or sore throat
- desire to eat
Nicotine withdrawal symptoms will pass; Be patient. Try not to give up and take a puff because you will simply lengthen the withdrawal period.
Keep busy. Many people find it best to quit on a Monday when they have to go to school or work and keep busy. The more distracted you are, the less likely you are to feel like smoking. Staying active is also a good distraction; It also helps you control your weight and maintain a good energy level.
Gradually stop smoking. Some people realize that gradually reducing the number of cigarettes they smoke per day is an effective way to quit smoking. But this strategy is not good for everyone. You may find that in your case it is better to “cut it short” and quit smoking at once.
If you need to, consider using a nicotine replacement. If you find that neither of these strategies works, talk to your Quit Smoking Hypnotherapist for about treatments, such as chewing gum, patches, inhalers, or nasal sprays to replace nicotine. Sprays and inhalers can only be purchased with a prescription and it is important that you consult your physician before purchasing a patch or chewing gum without a prescription. Different treatments work in different ways (for example, the patch is easy to use, but other treatments offer a faster rise in nicotine). Adelaide Hypnosis can help you find the most suitable solution for you.
We all have a slip
If you have a slip, don’t give up! Major changes sometimes start with missteps. If you are like many other people, maybe you can quit smoking without problems for a few weeks or even months, and then, suddenly, you will have such a strong desire that it will seem to you that it is time to give up. Or perhaps you accidentally find yourself in one of the situations that awaken your desire to smoke and yield to temptation.
If you have a slip, it does not mean that you have failed. It simply means that you are human. Here are three ways to start over:
- Think of your slip as a mistake. Pay attention to when and why it happened and get over it.
- Did you become a chain smoker after a single cigarette? Probably not. It happened gradually, over time. Keep in mind that a cigarette did not make you a smoker; therefore, smoking a cigarette (or even two or three) after quitting does not make you a smoker again.
- Remember why you quit smoking and how well you have done, or use someone in your support group, family, or friends to remind you.
Reward yourself. Quitting smoking is not easy. Give yourself a well-deserved award! Save the money you used to spend on cigarettes. Once you’ve been smoke-free for a week, two weeks, or a month, treat yourself, like a gift card, movie, or clothes. Celebrate each year that you go without smoking. You deserve it.