How to quit smoking? Tricks and advantages How to quit smoking? Tricks and advantages

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How to quit smoking? Tricks and advantages
 August 02, 2019


Introduction


. After 20 minutes: heart rate and pressure decrease.
. After 12 hours: the level of carbon monoxide in the blood returns to normal.
. After 3 months: circulation and lung function improve.
. After 9 months: you cough less and breathe better.
. After 1 year: the risk of suffering from coronary heart disease is halved.
. After 5 years: the risk of suffering cancer in the mouth, throat , esophagus and bladder is halved.
. After 10 years: the risk of dying from lung cancer is halved , and the risk of cancer of the larynx or pancreas decreases .
. After 15 years: the risk of suffering from coronary heart disease returns equal to that of non-smokers.



Those listed are only the main benefits of quitting, which is good to keep in mind when the urge to smoke returns powerfully and it becomes easy to lose sight of the benefits of life without cigarettes. You can lose motivation and forget that in reality there is no good reason to smoke : to remember that smoking is useless and harmful, we therefore remember what are the benefits of life without cigarettes.

Immediate benefits

When smoking, the chemicals in the tobacco quickly reach the lungs with each inhalation. The blood then carries the toxins throughout the body.
Smoking is never good, even if you smoke little .

When you stop the body begins to feel better already 20 minutes after the last cigarette, and the nicotine begins to be expelled from the body within three days. When the body begins to heal, in all likelihood it will not feel good at all: abstinence is difficult to deal with, but it is a sign that the organism is returning to work properly.

Long-term benefits

According to estimates by the World Health Organization (WHO) tobacco smoking is the second leading cause of death in the world and the main cause of avoidable death; it is estimated that more than 7 million people lose their lives every year due to smoking, of which almost a million are exposed to passive smoking.

There is no non-dangerous amount of exposure to passive smoking, which

. in adults it causes serious cardiovascular and respiratory diseases,
. in newborns it causes the syndrome of sudden death ,
. in pregnant women a low birth weight.



If you stop smoking, you can live longer .

Smokers die on average 13 years earlier than non-smokers, so stop smoking once and for all! With the passage of time from the last cigarette, the risk of suffering from lung cancer and other diseases will decrease, for example:


. heart disease,
. stroke ,
. chronic bronchitis ,
. emphysema,
. 13 other types of tumors .


Furthermore, by quitting, you will not let passive smoke breathe to those around you. In Italy it is estimated that the deaths attributable to smoking are around 80,000 every year, so protect your family and set a good example! If you stop smoking, show your family and friends that you can live a healthy and fulfilling life without cigarettes.

Prepare to stop


One of the techniques to succeed in quitting smoking is to prepare in advance, creating a roadmap that:
. include strategies to stay focused on the goal, not to get discouraged and stay motivated,
. help you identify the problems you will have to face and give you tips to overcome them,
. improve your chance of succeeding once and for all.
To create your own roadmap, try to follow these tips as you go through the different steps, record your progress and keep the table always close at hand.


Choose when to stop

"The sooner the better" you will be led to think. Many smokers choose a date in the next two weeks to quit smoking and so they allow themselves some time to prepare. Pay attention to the choice of the day in which to quit: avoid the days when you will have a lot to do, you will be stressed or you will certainly be tempted to smoke (for example in the evening when you go out with friends or during the day, when you can smoke at work) .

Tip: mark on the calendar the day you decided to quit. Write it in a place in plain sight, so you will remember the decision to quit and you will have time to prepare yourself, as well as take advantage of the powerful persuasive effect of consistency.

Let family members and friends know you want to quit smoking

Quitting smoking is easier if people around you help you. Inform them that you are going to quit before the day you decided. Explain to them what they can do to help you: we are all different, so let family members and friends know the exact way they can help you.

Tip: the help of family and friends is one of the fundamental aspects to say goodbye to cigarettes. But asking for help can be difficult, especially for those closest to you.

Make everything related to smoking disappear

Getting rid of everything connected to smoking can help you quit. Get rid of cigarettes, matches, lighters and ashtrays. Give a good cleaning in the office, in the car and at home. The smell of smoke may be enough to make you feel like smoking again.

Tip: throw away the cigarettes and matches. Give or throw away lighters and ashtrays. Don't even keep the "last" pack of cigarettes.

Understand what are the reasons why you want to quit smoking

Everyone has their own reasons for quitting: someone does it for health, others to save money, others to avoid creating problems for young children. As you prepare to quit, think about the reasons that drive you to do so. Remember them every day, because they are powerful motivators that will help you stop forever.

Tip: make a list of the reasons why you stop smoking. Put it in a place in plain sight. When you feel like cigarettes, read it again, so as not to lose your motivation.

Understand what are the reasons that lead you to smoke

Smoking is linked to different activities, feelings and people. When you meet them, they will probably trigger the urge to start smoking again. Try to predict the situations that cause you to smoke and think about how to overcome them.

Tip: make a list of the various factors that induce you to smoke and, on the side, write how to deal with them or avoid them. When you try to quit, keep the list handy.

Play in advance against abstinence

Nicotine is the addictive substance in cigarettes. When you stop, the body has to get used to the absence of nicotine, and therefore it goes into abstinence. Abstinence can be unpleasant, but it can be overcome. Before quitting, it is advisable to think of strategies to deal with it: this is the only way to stop once and for all!

Tip: to manage withdrawal symptoms you can change your lifestyle and use drugs, many of which are sold in pharmacies without a prescription. Get them before you stop, but remember that you will still have to work a bit, and you'll have to work alongside other strategies. Remember that withdrawal symptoms, including the uncontrollable urge to smoke, will fade with each passing day, so grit your teeth!

Who to ask for help in case of emergency

Quitting smoking is difficult, especially in the first few weeks. You will have to face many unpleasant sensations, you will be tempted to smoke, and you will have an uncontrollable urge to light a cigarette. You will need to make sure you have someone who can help you at any time, such as a family member, a friend, a support group, a trusted doctor.

Tip: try to get several sources of help, because you will need them when you are struggling with abstinence and the urge to smoke. For example, you can contact:


. Telephone lines reserved for those who want to stop.
. App for smoking cessation. They help you prepare to stop, stand firm in your decision and keep track of progress.
. Help groups. Ask your doctor to tell you about existing help groups in your area.
. Family and friends. Being helped by the important people around you can make a difference when you decide to quit.
. Drugs. If you use a smoking cessation drug or a cigarette replacement product, such as patches, chewing gum or tablets, try to keep them close at hand.


Reward yourself when you reach a goal
Quitting smoking is a decision that needs to be renewed from minute to minute, from hour to hour, from day to day. Reward yourself when you reach a goal: celebrate the first smoke-free day, the first week and the first month.

    "Quitting smoking is not easy, so be proud of your accomplishments"

When you reach a goal, be proud of it. Reward yourself with a dinner, a night at the cinema or with other activities that do not include cigarettes. Plan ahead the goals to be achieved and the prizes, perhaps by mutual agreement with your loved ones, who are certainly involved and maybe an active part of the path.

Feel like smoking and cigarette withdrawal

The urge to smoke is not constant, and can be caused by people, places, things or situations. How do you keep it under control?

Understand what causes you to smoke

All smokers have something that causes them to smoke. Understanding the factors that lead to smoking will help you cope with nicotine withdrawal. At first you will probably try to avoid them completely. After being without cigarettes for a while, you will be able to find other ways to handle risky situations. Here are some of the factors that lead to smoking:


. stress ,
. moodiness,
. talking on the phone,
. drink alcohol,
. watching TV,
. to drive,
. finish a meal,
. take a break at work,
. going to the bar,
. see other people who smoke,
. calm down after a fight,
. feeling lonely,
. have a sexual relationship,
. to drink a coffee.


 Face nicotine withdrawal

Obviously you will not be able to avoid all the situations that induce you to smoke, so it is important to plan abstinence management. The urge to smoke usually lasts for 5-10 minutes. It can be very annoying, but still try to get it through. Make a list of things to do to distract you for example:

1. Call or send a message to someone. Enduring the urge to smoke is easier if you get distracted by someone you trust. Alternatively, try calling one of the help lines for those who want to quit smoking.

2. Wait a quarter of an hour. Try to read the newspaper, listen to your favorite music or play a game you like for a quarter of an hour. The urge to smoke lasts only for a few minutes.

3. Take a walk or a run. Don't have time? Take a few flights of stairs. Physical activity, even for a few minutes, can make you feel better, and defeat the craving for cigarettes.

4. Remember the reasons why you want to stop. If you also light just one cigarette, the urge to smoke will get stronger and stronger. Don't be tempted, and repeat to yourself that you want to stop.

5. Frequent places where smoking is prohibited. In most public places the smoking ban applies. Go to the cinema, supermarket or other public places where you are obliged not to smoke.

6. Calculate how much you have saved. Cigarettes are a luxury. Calculate the total savings and decide what to buy instead of cigarettes.

7. Keep your mouth occupied. Chew gum or sugar-free candy. Even taking a sip of water is useful!

8. Change activity. When you suddenly feel like smoking, stop what you are doing and change activities. A simple change of routine can be used to forget that you want a cigarette.

9. When you feel like smoking, take deep breaths. Inhale with the nose, and exhale with the mouth. Repeat 10 times or until you feel more relaxed.

The urge to smoke disappears within a few minutes. Remember that trying to do something to fight it is always better than nothing. When you feel like smoking, follow the advice that works for you. The important thing is not to smoke, rather not even to touch the cigarettes!


Transgressions

Do not be discouraged if you transgress and smoke one or two cigarettes. A single cigarette is still better than a whole package, but don't use it as an excuse to start smoking again, because it's a dangerous slope. Many ex-smokers have tried to quit several times before succeeding. Usually it transgresses especially in the first three months after quitting.

Here are some tips for dealing with transgressions:

1. Realize that you have transgressed and that the relapse is temporary. You have not returned to be smokers.

2. Don't be too strict with yourself. A transgression is not a failure, and it does not mean that you are unable to stop once and for all.

3. Conversely, don't be too lenient with yourself. If you transgress, don't say to yourself: "Yes, come on, it's just a smoke. I could even finish the package. "The important thing is to get back on track right away. Remember that your goal is to quit smoking, not for a while but forever!

4. Be proud of the time spent without smoking. Try to refine your strategies to quit cigarettes.

5. Identify the situation that caused you to smoke. What exactly was it? Recognize and analyze the risk situation and decide how to deal with it in the future.

6. Learn from mistakes. What helped you most not to smoke? Remember that the next time you decide to quit.

7. Are you using a drug to help you quit? Do not stop using it if you have smoked a cigarette or two. Keep using it: it will help you smoke less.

8. Ask for help from friends, family and colleagues. Quitting smoking is difficult, so don't be ashamed, and get help!