How to quit smoking?
1.Prepare for quit day
You are prepared to select a quit date once you have made the decision to stop smoking. Choose a date that allows you enough time to prepare but is not too far away (so that you do not change your mind).
There are many strategies to stop smoking, but in the end, you must choose whether you will:
abruptly cease smoking or keep smoking until the day you decide to stop.
Reduce your cigarette consumption progressively until your quit date, at which point you should cease.
Pick the strategy that works best for you because research from a reliable source indicated that neither abrupt stopping nor smoking less produced higher quit rates than the other.
Choose the strategy that works best for you because research Trusted Source comparing sudden quitting with reduced smoking found that neither provided superior quit rates over the other.
Getting up in the morning, finishing a meal, and taking a coffee break are all common daily actions that can make you want to light a cigarette. However, dissociating the trigger from smoking is a useful strategy to help you resist the impulse to smoke.
On the day you decide to quit:
- Definitely don’t smoke.
- Keep active.
- Start using your NRT if you have decided to do so.
- Participate in a quit-smoking group or stick to a self-help regimen.
- Drink additional juice and water.
- Less alcohol or none at all.
- Avoid those who are smokers.
- When you feel a strong urge to smoke, stay away from those situations.
- On the day you decide to stop smoking, you will almost probably have many cravings, but they will pass. You may find the following acts helpful in fending off the impulse to smoke:
- Wait till the urge passes. Usually, the desire to smoke lasts between three and five minutes.
- Breathe deeply. For a count of three, slowly inhale through your nose, and then slowly exhale through your mouth. Imagine the fresh air rushing into your lungs.
- To quell the urge, sip on water slowly.
- Try anything different to divert your attention. Consider taking a walk.
NRT might lessen your cravings and withdrawal symptoms, which could thwart your efforts to quit smoking. NRTs are made to help you gradually wean your body off of cigarettes and deliver a controlled amount of nicotine while protecting you from other tobacco-related toxins.
Five different forms of NRT have received FDA approval, according to Trusted Source:
inhaler (prescription only) (prescription only)
Before you stop smoking, discuss your dose with a healthcare provider if you’ve opted to use NRT. Although NRT will increase your chances of quitting smoking, keep in mind that the real objective is to completely break your nicotine addiction, not only to stop smoking tobacco.
3.Consider non-nicotine medications
If you think you might like to try one of these to help you stop smoking, go to your doctor because you’ll need a prescription.
Bupropion lessens cravings and withdrawal symptoms by interacting with brain chemicals involved in nicotine addiction. Bupropion is taken as a tablet for 12 weeks, but if you’ve been smoke-free for that long, you can continue taking it for an additional 3 to 6 months to lower your risk of relapsing.
Varenicline interferes with the brain’s nicotine receptors, which reduces the pleasure you get from smoking and lessens nicotine withdrawal symptoms.
Varenicline is prescribed for 12 weeks, but if you have successfully quit smoking, you can continue taking it for an additional 12 weeks to lower the risk of relapsing.
The use of these medicines carries risks such as altered behaviour, depressed mood, aggressiveness, aggression, and suicidal thoughts or deeds.
4.Seek behavioral support
It is difficult to avoid nicotine after your quit day due to your emotional and physical need for smoking. You must confront this dependency if you want to stop. You can use support groups, self-help books, and counseling to get through this period. Your emotional symptoms will eventually improve as your physical symptoms do.It has been shown that combining medication with behavioral help can enhance the likelihood of successfully quitting smoking for good by up to 25%Trusted Source.
Behavioral assistance can take the form of textual instruction and counsel as well as individual or group treatment in person, over the phone, or online. Compared to no support at all, self-help materials may enhance quit rates, but overall, individual counseling is the most successfulTrusted Source behavioral support technique.
5.Try alternative therapies
Although there is now little convincing evidence that any of these therapies may increase your chances of quitting smoking, in certain situations they may even make you smoke more. Some people find alternative therapies helpful in their attempts to stop smoking.
You could try these alternate techniques to stop smoking:
- smoking prohibitions
- digital cigarettes (e-cigarettes)
- sticks and strips of tobacco
- straws, nicotine-infused beverages, lollipops, and lip balms
- Magnet treatment
- chilly laser treatment
- herbs and dietary aids
- meditation, mindfulness, and yoga