Ways to stop smoking
We all want this quit-smoking attempt to bethequitthe one that lasts us a lifetime. We're looking for permanent freedom from nicotine addiction when we stub outthe last cigarette and begin to heal our bodies. Show Luckily, there are many tips and strategies that can help you quit smoking and make it stick. By learning what you should (and shouldn't) do when trying to quit, and educating yourself about what happens when you stop smoking, you can ensure you are successful in your smoking cessation plans. 2:04 Helpful Tips For Quitting Smoking1 Have a PlanPatcharanan Worrapatchareeroj / Getty Images A little preparation can help you get into the mindset toquit smokingand line up some tools to better manage the first week to 10 days after your last cigarette, which according to the American Lung Association, will be the hardest.
2 Be PatientIt is a natural tendency to quit smoking and expect to be over it within a month. That would be nice (very nice!), but it doesn't work that way. When we quit smoking, we're overcoming nicotine addiction (including physical and psychological withdrawal) and letting go of a habit that most of us have carried for many years, if not all of our adult lives. It's only fair to expect that breaking down the old associations that tied us to smoking and replacing them with new, healthier habits will take some time. Remember, smoking cessation is a process, not an event. Sit back, relax, and think of time as one of your best quit buddies. The more time you put between you and that last cigarette you smoked, the stronger you'll become. Have patience with yourself, and with the process. 3 Focus on the PresentNicotine withdrawal plays mind games with us early on in smoking cessation. We think about smoking all of the time, and we worry that we'll always miss our cigarettes. For the new quitter, it can be paralyzing to think about never lighting another cigarette. Thoughts like this, if left unchecked, can easily lead to a smoking relapse. If you find yourself feeling panicked about your smoke-free future, pull out of it by focusing your attention only on the day you have in front of you. It takes practice and patience to stay in the here and now, but it can be done, and it is a great way to maintain control over your quit program. The next time your mind wanders ahead or back, consciously pull yourself out of it by narrowing your attention to the moments you're living right now. Your power to affect change in your life is today, and always will be. You can't do a thing about what happened yesterday or about what is yet to come tomorrow, but you sure can control today. 4 Stay Positive About Your ProgressIt's been said that the average person has approximately 66,000 thoughts on any given dayand that two-thirds of them are negative. It will probably come as no surprise that we aim many of those negative thoughts directly at ourselves. Face it, we're almost always our own worst critics. Quitting is a process, and staying positive can help you endure the ups and downs as you work to reach your quit-smoking goals. Here are a few stay-positive strategies to add to your quit-smoking toolbox.
Successful long-term cessation always starts with our thoughts. How Cognitive Reframing Works 5 Take Care of YourselfEarly smoking cessation is a time when you should be taking extra care to make sure all of your physical needs are met. Taking care of your body, especially as you move through early cessation, will help you minimize the discomforts of nicotine withdrawal. The following list of tips will help you weather nicotine withdrawal more comfortably:
Remember, while nicotine withdrawal may not be a pain-free experience, it is a temporary phase of recovery that we all have to go through to get through. 6 Avoid AlcoholAlcohol and tobacco go hand-in-hand, with studies showing high relapse rates in people with alcohol use disorders. Even if you just drink occasionally, putting yourself into a social setting where you're tempted to drink alcohol too soon after quitting can be dangerous. Don't rush it. New quitters are tender. The time will come when you can have a drink without it triggering the urge to smoke, but don't expect that to be within the first month, or perhaps even the first few months. We're all a little different in how we move through the process of kicking nicotine addiction, so relax any preconceived notions you might have about how long recovery should take. Instead, focus on your own situation. If there is an engagement coming up that involves alcohol and you feel nervous about that, take it as a signal to proceed with caution. Consider postponing until you're feeling stronger. And if that's not an option, work out a plan ahead of time for how you'll manage the event smoke-free. It's no exaggeration that you are working hard to save your life by quitting smoking, so give cessation the attention it deserves. Keep your quit program in the top slot of your list of priorities for as long as it takes. You should do whatever you need to do to maintain your "smobriety." 7 Find Ways to Manage StressWe've talked about taking care not to neglect our physical health while going through nicotine withdrawal, but our emotional well-being is every bit as important. Stress and anger are probably two of the biggest smoking triggers we face, and they can build up and threaten our quit programs if we're not careful. Early cessation creates its own tension, and that can be overwhelming when paired with the stresses of daily life if you let it be. Don't let yourself get run down to the point of exhaustion, and take time every single day to relieve stress with an activity that you enjoy. Here are a few relaxing activities to try to help you better manage the stress of quitting smoking:
Whether it's time alone with a good book, a hot bath, or working on a hobby, think of this as insurance for your quit program, not as time spent selfishly. 8 Ask for HelpStatistics show that people who quit smoking with a healthy support system in place have a much higher rate of long-term success with smoking cessation. In addition to the support you might receive from friends and family, consider adding some online support to your quit program. The smoking cessation forum here offers some of the best support the Internet has to offer. If you or a loved one are struggling with substance use or addiction, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. For more mental health resources, see our National Helpline Database. 9 Stick With ItMany a good quit program has been lost to thoughts of being able to smoke "just a little." Don't fall for it. The only way to keep the beast at bay is to keep nicotine out of your system. The longer you go without nicotine in your body, the easier it will be to stay nicotine-free. If you decide to go ahead and smoke just one cigarette, or for just one night, chances are you'll be back smoking again. You may even find yourself smoking more than you used to. When it comes to smoking cessation, there is no such thing as just one cigarette. They travel in packs. Just as success with smoking cessation begins in the mind, so does a smoking relapse. If unhealthy thoughts of smoking come up, and you can't shake them, it's time to renew your resolve. 10 Keep Up Your MotivationYou quit smoking for a reason. Probably several. Don't let time and distance from the habit cloud your thinking. Keep your memory green by reviewing your reasons for quitting often. They will never be less true as time goes by, but they can feel less urgent if you're not careful. Smoking cessation is a journey. Take it one simple day at a time, and you'll find that what started out as a difficult task soon enough becomes an enjoyable challenge. |