There is no doubt that cigarette smoking contributes to a significant number of diseases and premature deaths worldwide. Smoking increases your risk for oral and throat cancer, lung cancer, oesophagus, pancreas, kidney cancer, bladder cancer, stomach cancer, colon cancer, rectum cancer, and a number of terrible lung diseases. All human organ systems are adversely affected by smoking. It can be difficult to quit smoking despite these facts, but they may serve as motivation.
A plan is necessary for quitting smoking. An effective plan must be easy to understand, short, and simple. Let’s break this down into simple, easy-to-follow steps.
How dependent are you?
You may need nicotine replacement to quit using the Fagerstrom nicotine dependence test, which will provide you with the level of your dependence. If you are classified as “low dependency”, nicotine replacement may not be necessary, but for everyone else, it may. In less than two minutes, you will complete the test.
Step two – Answer these questions !
What motivates you to quit? Try to figure out your reasons for quitting by looking inward. This will increase your chances of success the stronger it is. Give yourself time to explore your reasons for quitting. Your relapse may be risked if it is for your wife or your children. You need to dig deep within yourself for a reason!
Where do you find the motivation to quit? Since the first time you smoked a cigarette, you knew that cigarettes were bad for you. Is there anything that keeps it going? What prevents you from returning to the “non-smoking” state? Your biggest challenge after quitting is now: what are you going to do?
What is your plan to quit? That’s a question that needs to be answered NOW! We have discussed quitting several times, and you and I both know that. The idea never stuck, however. Quitting now would be the best time to do so if you’re serious about it. Brains sometimes trick you to keep a habit going, so if they try to convince you otherwise, they’re tricking.
Step 3 – Dealing with the cravings!
As a result, those rewarding nicotine rushes that your brain loves are robbed of you when you quit. Smoking will be extremely difficult during the withdrawal period since your brain will crave nicotine. It’s imperative to come up with a strategy that gets you to stop cravings. The process consists of two steps.
Your smoking schedule – When do you tend to smoke most often. Are there any triggers, places, people or places where you smoke most frequently, and where do you buy your cigarettes. These foods can all be used to trigger cravings. An intense carving usually lasts approximately 10 minutes, after which they temporarily subside. To completely overcome regular cravings, you would need about 3 months.
You need to have a coping strategy in place for when cravings strike. If you have given up, get your motivation back and remind yourself why you gave up. You are more likely to buckle here if your motivation is weak. It can help to chew sugar-free gums, to play a distraction game on the phone, to engage in physical activity, to watch a motivational video or song, or to chat with a friend. Find a way to beat the craving without succumbing to it. There are a million ways to help one beat a craving. For your cravings, sugarless gum, hard candy, carrots, pickles, apples, or celery may help.
To do this safely, you will need the assistance of a medical professional.
Step four- Dealing with the withdrawal !
It is in the first week that you have the highest risk of relapsing. After day 3-7, withdrawal symptoms begin to diminish. Physical withdrawal symptoms typically last for around a month. Symptoms of withdrawal that you might encounter are listed below.
Angry, frustrated, and irritable.The feeling of anxiety.A state of depression.Gaining weight.Fog of the mindThese symptoms are usually transient and go away within a few weeks even without treatment. The average person who has never smoked weighs a few pounds more than someone who smokes, and, when smokers stop smoking, they usually regain the weight they would have had if they hadn’t smoked. For severe withdrawal symptoms or impairment, we recommend that you consult your doctor.
Step five -Staying away !
Nicotine can trick your brain back into smoking at any time during your journey to quit. You need to remember your answer to step two. In order to become a nonsmoker, you must adjust your lifestyle, which means stopping smoking with your smoking buddies. You may even have to start becoming more active to take advantage of those healthy lungs of yours. In general, approximately half of all people who take active steps to stop smoking relapse within a year. A quarter of smokers are non-smokers. Don’t hesitate to share your struggles with friends and family members.