Best
Quit – Smoking Tips ever
"The idea
is to get the smoker to do something with the hands and mouth that is not
smoking -- but it might actually be good to engage in some of these behaviors
before quitting.
1. Know Why You Want to Quit
So you want to
quit smoking, but do you know why? "Because it's bad for you" isn't
good enough. To get motivated, you need a powerful, personal reason to quit.
Maybe you want to protect your family from secondhand smoke. Maybe the thought
of lung cancer frightens you. Or maybe you’d like to look and feel younger.
Choose a reason that is strong enough to outweigh the urge to light up.
2. Don't Go Cold Turkey
It may be
tempting to toss your cigarettes and declare you've quit, plain and simple. But
going cold turkey isn't easy to do. Ninety-five percent of people who try to
stop smoking without therapy or medication end up relapsing. The reason is that
nicotine is addictive. The brain becomes used to having nicotine and craves it.
In its absence, the symptoms of nicotine withdrawal occur.
3. Try Nicotine-Replacement Therapy
When you stop
smoking, nicotine withdrawal may make you feel frustrated, depressed, restless,
or irritable. The craving for "just one drag" may be overwhelming.
Nicotine-replacement therapy can help reduce these feelings. Studies suggest
nicotine gum, lozenges, and patches can help double your chances of quitting
successfully when used with an intensive behavioral program. But using these
products while smoking is generally not recommended.
4. Ask About Prescription Pills
To ease nicotine
withdrawal without using products that contain nicotine, ask your doctor about
prescription medications. There are pills that help reduce cravings by
affecting chemicals in the brain. They may also make smoking less satisfying if
you do pick up a cigarette. Other drugs can help reduce troubling withdrawal
symptoms, such as depression or inability to concentrate.
5. Don't Go It Alone
Tell your
friends, family, and co-workers that you're trying to quit. Their encouragement
could make the difference. You may also want to join a support group or talk to
a counselor. Behavioral therapy is a type of counseling that helps you identify
and stick to quit-smoking strategies. Combine behavioral therapy with nicotine
replacement products and/or medication to boost your odds of success.
6. Manage Stress
One reason
people smoke is that the nicotine helps them relax. Once you quit, you’ll need
another way to cope with stress. Try getting regular massages, listening to
relaxing music, or learning yoga or tai chi. If possible, avoid stressful
situations during the first few weeks after you stop smoking.
7. Avoid Alcohol, Other Triggers
Certain
activities may boost your urge to smoke. Alcohol is one of the most common
triggers, so try to drink less when you first quit. If coffee is a trigger,
switch to tea for a few weeks. And if you usually smoke after meals, find
something else to do instead, like brushing your teeth or chewing gum.
8. Clean House
Once you've
smoked your last cigarette, toss all of your ashtrays and lighters. Wash any
clothes that smell like smoke and clean your carpets, draperies, and
upholstery. Use air fresheners to help rid your home of that familiar scent.
You don't want to see or smell anything that reminds you of smoking.
9. Try and Try Again
It's very common
to have a relapse. Many smokers try several times before giving up cigarettes
for good. Examine the emotions and circumstances that lead to your relapse. Use
it as an opportunity to reaffirm your commitment to quitting. Once you've made
the decision to try again, set a "quit date" within the next month.
10. Get Moving
Physical
activity can help reduce nicotine cravings and ease some withdrawal symptoms.
When you want to reach for a cigarette, put on your inline skates or jogging
shoes instead. Even mild exercise is helpful, such as walking the dog or
pulling weeds in the garden. The extra calories you burn will also ward off
weight gain as you quit smoking.
11. Eat Fruits and Veggies
Don't try to
diet while giving up cigarettes -- too much deprivation is bound to backfire.
Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A
Duke University study suggests these foods make cigarettes taste terrible. This
gives you a leg up in fighting your cravings while providing disease-fighting
nutrients.
12. Choose Your Reward
In addition to
the tremendous health benefits, one of the perks of giving up cigarettes is all
the money you will save. Reward yourself by spending part of it on something
fun.
13. Do It for Your Health
There's more
than the monetary reward to consider. Smoking cessation has immediate health
benefits. It lowers your blood pressure and reduces your pulse after only 20
minutes. Within a day, the carbon
monoxide level in your blood returns to normal. Within two weeks to three
months, your risk of a heart attack decreases and your lungs begin to function
better. Long-term benefits include a reduced risk for coronary heart disease,
stroke, lung cancer, and other cancers.
BONUS TIP: THINK
POSITIVE.
This is the most important tip of all. I saved it for last. If you have a
positive, can-do attitude, as corny as it may sound, you will succeed. Trust
me. It works. Tell yourself that you can do it, and you will. Tell yourself
that you can’t do it, and you definitely won’t. When things get rough, think
positive! You CAN make it through the urge. You CAN make it through Hell Week.
And you can. I did. So have millions of others. We are no better than you.
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