8 steps to quit smoking forever

Smoking girl

If you really want to quit smoking forever, we will guide you step by step through the steps to quit smoking. You will learn how to prepare, how to quit smoking and how to avoid relapse. You will also learn how to quit smoking more easily.

You may be at a stage where some of you want to get rid of this habit and another that you don’t want to get rid of. You may worry that you will fail. Put these ideas aside. Think about why you want to change your habits, which will inspire your success.

It doesn't matter how much you smoke. If you quit smoking now, even if your body has been neglected for many years, your body will begin to restore your health and serve you.

Nicotine addiction

Ordinary smokers can ingest about 200 servings of nicotine per day and more than 70, 000 servings of nicotine per year. Ten puffs per cigarette, multiplied by 20 cigarettes per day, can provide about 200 nicotine per day. This is part of the reason why smoking is so addictive. Your brain has been waiting for the next dose of nicotine. Studies have shown that nicotine is as addictive as certain drugs.

Nicotine withdrawal symptoms:

  • Irritation
  • Worry
  • Difficult concentration
  • Headache
  • Gluttony
  • Cigarette addiction

What happens if I quit nicotine? Smoking increases the number of nicotinic receptors in the brain. These receptors will continue to release nicotine when you quit smoking. When they did not understand, they began to adjust.

How long do nicotine withdrawal symptoms last?

72 hours after quitting smoking, nicotine is cleared from the body. Nicotine withdrawal symptoms usually peak within 2-3 days after quitting smoking and disappear within 1-3 months. After quitting smoking, it will take at least 3 months for your brain chemistry to return to normal. The last two symptoms are irritability and lethargy.

Any effective smoking cessation plan must take this long adaptation period into consideration. This is why some doctors recommend that you gradually reduce your nicotine dose through nicotine replacement therapy. However, most people start to feel better after 1 week, and the symptoms usually disappear within 3 months.

How to quit smoking on your own: a step-by-step plan

The step-by-step plan includes the following steps:

  1. Decided to quit smoking
  2. Identify circumstances that increase the risk of smoking
  3. Get everything you need
  4. Choose a date to quit smoking
  5. Tell everyone your decision
  6. Delete any reminder to smoke
  7. Be prepared to endure the first two weeks
  8. Develop an aging strategy
In cigarette smoke

1. Decided to quit smoking

Determine the reason why you quit bad habits. Quitting smoking is difficult. However, as long as you keep your goals in mind, you can win. If you have tried to quit smoking and failed, please don't let that shake your confidence. The more attempts, the greater the chance of success. Maybe you were not ready last time. Maybe you did not take the right steps.

2. Identify situations that increase the risk of smoking

Smoking is not only an addiction to nicotine. This is also a psychological addiction. Why do you smoke? Is this a way to get rid of busy work schedules? Is this the time when you can think alone? Most people smoke for the same reasons as alcoholism. This is an opportunity to escape, relax or pamper yourself.

You should anticipate situations where the risk of smoking is particularly high. This will help you deal with temptation. Some common smoking situations are:

  • Drink coffee
  • The end of breakfast
  • Driving
  • Use the phone
  • stress situation
  • Drinking
  • Social Events

Here are some strategies to deal with temptation:

If you smoke while drinking coffee in the morning, please have a cup of coffee at work, which may make it more difficult for you to smoke.

If you smoke while driving, please change your route.

, This will require you to be extra careful to avoid entering the autopilot.

If you are used to smoking after meals, go for a walk after dinner, brush your teeth, and do something.

Smoke during a call-instead, squeeze the ball with your other hand. Always try to be busy. People often smoke out of idleness.

What if you can’t resist? The best way is to avoid all thoughts. do not give up. You may not be able to bear it, but all will not be lost.

The more you try to quit smoking, the better your chance of success.

3. Get everything you need to quit smoking

Every smoker knows that smoking can cause oral addiction. When you quit smoking, your brain still desires to smoke in your mouth. As part of a smoking cessation plan, oral substitutes such as chewing gum, raw vegetables, carrots, caramel, and straws should be added.

If you plan to use nicotine or smoking cessation drugs, please consult your doctor. Learn how to use them, potential side effects and precautions.

4. Choose an exit date

The exit date is a promise to yourself. This is important because it can prepare you subconsciously. Select the date of the next month. It doesn’t have to be a special day. Avoid a busy, busy or active day. Write the selected date somewhere, and then review the entries every day. As the date approaches, let your determination grow.

If you are going to use medication, your doctor may recommend that you start using medication immediately. Ask your doctor when you should start taking the medicine.

5. Tell everyone your decision

If you have support, it will be easier to quit smoking. Choose the people you think are useful to you. Tell them about your plan and how they can help.

  • Friends can help you distracted
  • They can listen to you
  • With the support of your friends, your battle will become easier.
  • , but please explain, you want a relaxed conversation. It's no big deal, it can lighten your mind.

6. Delete all smoking reminders

Smoking, like any addiction, is about people, places and things. Smoking attributes: cigarettes, matches, lighters and ashtrays. Get rid of them. Don't save anything "just in case".

You can breathe fresh air at home, at work and in the car. The smell of cigarettes is definitely the trigger, especially at the beginning.

7. Prepare to endure the first two weeks

The first two weeks are critical to your success. If you succeed for the first time, your chances of quitting will be greatly increased. Try to be distracted, always busy, take care of yourself. Have fun and avoid stress.

Come slowly

Spend time with your friends. Go for a walk, ride a bike, go to the gym or watch a movie. Spoil yourself

  • Keep your hands busy. Rotate something on the pen or finger.
  • Drink a lot of water
  • Meet people who can help you. Everyone knows how difficult this is for you. Don't try to quit smoking alone
  • When you face temptations alone, you can make them grow.
  • Relax and breathe deeply.

Avoid provocative situations

  • Do not interact with smokers. No matter how friendly and supportive your smoking friends are, they will increase your risk of disease outbreaks.
  • Practice saying: "No, thank you, I don't smoke anymore. "
  • If you are at risk of smoking, please leave immediately.
  • Changing the scenery may help.

Talk to yourself

Most temptations only last 10-20 minutes. Distraction, longing will pass. Tell yourself:

  • "I refuse to believe that smoking is better than me. "
  • "I will no longer smoke. "
  • "I decided not to smoke. "
  • Now and now

8. Develop strategies to maintain exposure

Don't consider quitting smoking forever. This may frustrate you. From now on, the days will get longer and longer.

Personal Care

Be nice to yourself. This may be the most important and underestimated condition for quitting smoking. You just believe that you should be rewarded after long-term quitting. But this is old thinking.

Don’t try to diet by forming bad habits. You already have too many unpleasant feelings. Try to eat more fruits and vegetables

Celebrate your achievements

People who quit smoking tend to pay more attention to their failures. But don't underestimate how far you have gone. Spoil yourself

Use the money you accumulate on cigarettes to give yourself a snack once a week. Or save money for bigger things (such as travel). Host a party for yourself and your friends

stress relief

Take a lot of rest and eat healthy food. Insufficient sleep and excessive sugar consumption can provoke you.

Use chewing gum, raw vegetables, carrot sticks, etc. to occupy your mouth.

Stress is a common cause of smoking. Breathe slowly and deeply and relax. Inhale through your nose and exhale through your mouth. Repeat this 5 times and you will feel relieved.

Support yourself

  • When you really want to smoke, please consider your persistence so far.
  • Remember why you quit smoking.
  • Don't let your addiction become addictive
  • Consider the benefits to your health, finances and family.
  • Remind yourself that one cigarette will pull another.
  • began to see himself as a non-smoker. This is the ultimate goal. You no longer consider quitting smoking.

Nicotine Replacement Therapy

Nicotine replacement therapy can help reduce the symptoms of nicotine withdrawal. Nicotine replacement therapy increases the likelihood of successful smoking cessation by 50-70%. However, it cannot replace smoking cessation strategies. It relieves the physical addiction to nicotine, but does not solve the behavioral or psychological addiction. Therefore, some kind of smoking cessation plan and strategy is still needed.

Important note:The following is general medical information that does not include individuals. Some people may not be able to use nicotine replacement therapy due to allergies or other conditions. You should always consult a doctor about your health.

What types of nicotine replacement therapy are there?

Nicotine replacement therapy is divided into three categories: nicotine, which is absorbed through the skin, mouth and respiratory tract. Here are some important points to help you make a decision.

Nicotine patch

The convenience of

is that it can relieve the symptoms of nicotine withdrawal for a long time, and you only need to pay attention to it once a day. Nicotine patches are the most studied type of nicotine replacement therapy, which can increase your chances of quitting smoking by 50-70%.

Nicotine lozenges and nicotine gum

They can relieve symptoms of nicotine withdrawal in the short term. Moreover, they help to maintain the position of the mouth, while the nicotine patch cannot.

The most effective combination of smoking cessation is nicotine patch for long-term relief, nicotine lozenge can be used in emergency situations.

The nicotine in the lozenge or chewing gum is absorbed through the mucous membrane of the mouth, not through the stomach. Food and drink can affect the absorption of nicotine. Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges. And do not eat while using them.

For most people, nicotine lozenges are easier to use than nicotine gum. The gums stick to the enamel.

How to use nicotine lozenges? Suck the lollipop until it is completely dissolved, about 20-30 minutes. Don't gnaw or swallow lollipops.

How to use nicotine gum? Chew the gum slowly until it feels or stings. Then pause until the smell disappears. Then chew again to bring back the tingling and pause again.

Nicotine inhaler and nicotine nasal spray

They are the fastest nicotine replacement products available. However, they are at increased risk of addiction. They imitate smoking, which makes them more attractive.

Nicotine inhalers and nasal sprays are available through prescription.

How long can nicotine replacement therapy be used?

within the time period indicated on the label. For example, 8, 10 or 12 weeks. If you get the doctor's permission, you can use the patch for 3 to 5 months.

If most people reduce the full dose of 21 mg to 14 mg too quickly, they will re-smoker.

Will replacement therapy cause overdose and nicotine poisoning?

Yes, if you use it incorrectly

The following are some symptoms of nicotine overdose or nicotine poisoning:

  • Excitement, worry, tremor
  • Headache
  • Rapid or uneven heart rhythm
  • Nausea, vomiting, abdominal pain, diarrhea
  • cold sweat, pale

If you experience any of these symptoms, please call your doctor. More serious symptoms of nicotine overdose or nicotine poisoning include:

  • Visual or hearing impairment
  • Dizziness or weakness
  • Breathe fast
  • Disorientation in space
  • Twitch

For these symptoms, call emergency services.

How safe is nicotine replacement therapy?

Nicotine replacement therapy is considered safe for smokers with cardiovascular disease. It does not increase their risk of heart disease and stroke. There is not enough evidence to be absolutely certain that nicotine replacement therapy is safe for pregnant women. However, many doctors believe that alternative treatments are safer than smoking.

Quit Smoking

Some prescription drugs can help you quit smoking. Some of these can be combined with nicotine replacement therapy. Most should start before quitting smoking and require a prescription.

Important:This is general medical information and is not specific to individuals. You should always consult a doctor about health issues.

Reasons to quit smoking

There are a few things you may not know about the dangers of smoking. Every year, the number of deaths caused by this addiction exceeds the sum of all the following causes:

  • Alcoholism
  • addiction
  • Incident
  • AIDS

If you are recovering from drug or alcohol abuse, it does not make sense to die from smoking.

Smoking causes 6 million deaths worldwide every year. Smokers die of heart disease and stroke at a higher rate than lung cancer.

Smoking causes type 2 diabetes. Smokers are 30-40% more likely to develop diabetes. These are only certain diseases caused by smoking. There are no organs or systems in your body that are immune to this addiction.

Here are some reasons why you should quit smoking:

  • You worry about your health
  • You are worried about addiction
  • You know that someone has health problems due to smoking
  • You are trying to be a positive role model for your family
  • You want to save money
  • The annual cost of smoking is between $2, 500 and $5, 000. This is the price of a good holiday.

Facts about second-hand smoke

The death caused by secondhand smoke is the same as that of regular smoking. There is no security level. For non-smokers exposed to secondhand smoke, there is a higher risk:

  • The possibility of heart disease and stroke increases by 25-30%
  • The possibility of lung cancer increases by 20-30%

Children and second-hand smoke

Second-hand smoke has been shown to harm children’s health and increase the risk of the following diseases:

  • Asthma, pneumonia and bronchitis
  • Ear infections
  • Sudden Infant Death Syndrome

Is all the above enough to quit smoking once and for all?