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If you really want to quit smoking forever, we will guide you step by step through all the stages of quitting smoking. You will learn how to prepare, how to quit, and how to avoid relapses. You will also learn how to make it easier to quit smoking.

You are probably at a stage where one part of you is getting rid of this habit and the other part is not. You may be worried that you will fail. Let's put these thoughts aside. Think about why you want to get rid of a bad habit, and this will give you motivation to succeed.

It doesn't matter how much or how long you smoked. If you quit now, your body will begin to recover and serve you, even if you have neglected its health for many years.

Nicotine addiction

The average smoker gets about 200 servings of nicotine a day and more than 70,000 a year. Ten puffs on a cigarette, multiplied by 20 cigarettes a day, gives about 200 servings of nicotine a day. This is partly why smoking is so addictive. Your brain is constantly waiting for the next dose of nicotine. Research has shown that nicotine is just as addictive as some drugs.

Symptoms of nicotine withdrawal:

Irritability

Anxiety

Difficult concentration

Headache

Gluttony

Craving for cigarettes

What happens when you give up nicotine? Smoking increases the number of nicotine receptors in your brain. When you quit smoking, these receptors continue to expect nicotine. When they don't get it, they start adjusting.

How long do the symptoms of nicotine withdrawal last?

Nicotine is eliminated from the body 72 hours after smoking is stopped. Symptoms of nicotine withdrawal usually peak 2-3 days after smoking cessation and disappear within 1-3 months. It takes at least 3 months for your brain chemistry to return to normal after you quit smoking. The last two symptoms are irritability and lethargy.

Any effective smoking cessation program must take into account this long period of adaptation. That is why some doctors recommend gradually reducing the dose of nicotine by using a nicotine substitution therapy. However, most people begin to feel better after 1 week, and the symptoms usually disappear within 3 months.

How to quit Smoking yourself: step-by-step plan

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

1. make a decision to quit Smoking

2. Identify situations that increase the risk of Smoking

3. Prepare everything you need

4. Choose a date for quitting Smoking

5. Inform all your friends about your decision

6. Remove anything that reminds you of Smoking

7. Prepare to endure the first two weeks

8. Develop a strategy for preserving the excerpt

1. make a decision to quit Smoking

Identify your reasons for quitting a bad habit. Quitting smoking is difficult. But you can win if you keep your goals in mind. If you've tried to quit smoking before and failed, don't let it shake your confidence. The more you try, the more likely you are to succeed. Maybe you weren't ready last time. Maybe you didn't take the right steps.

2. Identify situations that increase the risk of Smoking

Smoking is not just a physical addiction to nicotine. It is also a psychological addiction. Why do you smoke? Is this a way to escape from a busy work schedule? Is this a moment when you can be alone with your thoughts? Most people smoke for the same reasons as alcoholics. This is a chance to escape, relax, or treat yourself.

You should anticipate situations when the risk of Smoking is particularly high. This will help you cope with the temptation. Here are some common situations that encourage you to smoke:

Drinking coffee

The end of the Breakfast

Driving

Phone usage

Stressful situation

Use of alcohol

Public event

Here are some strategies for dealing with temptation:

If you smoke over your morning Cup of coffee, drink coffee at work, where it will probably be harder for you to smoke.

If you smoke while driving, change your route. This will require you to pay attention, so you will not be driving on autopilot.

If you are used to smoking after a meal, at the end of lunch, go for a walk, brush your teeth, do something.

Smoke during a phone conversation — instead, squeeze the ball with your free hand. Try to be busy all the time. They often smoke just out of idleness.

What to do if you can't resist? The best thing is to avoid all-or-nothing thoughts. Not give up. You may not be able to stand it, but it's not all gone.

The more you try to quit smoking, the more likely you are to succeed.

3. Prepare everything you need to quit Smoking

Every smoker knows that smoking creates oral addiction. When you quit, your brain will still crave the feel of a cigarette in your mouth. As part of your plan to stop smoking, stock up on oral substitutes such as chewing gum, raw vegetables, carrot sticks, caramel, straws, and the like.

If you plan to use nicotine medications or smoking cessation medications, talk to your doctor. Learn how to use them, the potential side effects, and what to look out for.

4. Choose a date for quitting Smoking

The date of quitting smoking is a commitment to yourself. This is important because it prepares you subconsciously. Select a date in the next month. It shouldn't be a special day. Avoid a day when you are busy, busy, or have an event. Write down the date you selected somewhere and look at it every day. Let your resolve grow as the date approaches.

If you are going to use medications, your doctor may advise you to start using them immediately. Ask your doctor when you should start taking the pills.

5. Inform all your friends about your decision

Quitting smoking will be easier if you have support. Choose the people you think will be useful to you. Tell them your plan and how they can help.

Friends will help distract you.

They can listen to you.

With the support of your friends, your fight will become easier.

But explain that you need to talk about light topics. Nothing serious that will add to your stress.

6. To remove all reminders of Smoking

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

Freshen the air at home, at work, and in the car. The smell of cigarettes is definitely a trigger, especially at first.

7. Prepare to endure the first two weeks

The first two weeks are crucial to your success. If you can succeed at first, your chances of quitting smoking are significantly increased. Try to be distracted, always busy, and take care of yourself. Have fun and avoid stress.

Take your time

Spend more time with your friends. Take a walk, ride a bike, go to the gym or go to the movies. Indulge yourself.

Keep your hands busy. Turn a pen or something in your fingers.

Drink more water.

Meet people who can help you. Everyone understands how difficult it is for you. Don't try to quit smoking alone.

If you are left alone with your temptations, you allow them to grow.

Relax and breathe deeply.

Avoid provocative situations

Don't talk to smokers. No matter how friendly and supportive your smoking friends are, they increase your risk of falling off.

Practice saying, "No, thank you, I don't smoke anymore."

If you feel the risk of Smoking, leave immediately.

A change of scenery can help.

Talk to yourself

Most temptations only last 10-20 minutes. Distract yourself, and the craving will pass. Say to yourself:

"I refuse to believe that smoking is stronger than me."

"I will never smoke again."

"I decided to be a non-smoker."

"Here and now."

Mind power: how to manage life through thinking

8. Develop a strategy for preserving the excerpt

Don't think about quitting smoking forever. This may discourage you. Start now, and the days will start to add up one by one.

Self-care

Be kind to yourself. This is probably the most important and underestimated condition for quitting smoking. You believe that you deserve encouragement only after a long period of abstinence from smoking. But this is old thinking.

Do not try to follow a diet, throwing a bad habit. You already have too many unpleasant feelings. Instead, try eating 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've come. Treat yourself.

With the money you save on cigarettes, make yourself a treat once a week. Or save up for something bigger, like a trip. Arrange a party for yourself and your friends.

What to do when stressed

Rest a lot and eat healthy food. Lack of sleep and excessive sugar consumption can provoke you.

Fill your mouth with something, such as chewing gum, raw vegetables, or carrot sticks.

Stress is a common cause of Smoking. Relax by taking a few slow, deep breaths. Inhale through your nose and exhale through your mouth. Repeat this 5 times and you will feel relieved.

Support himself

When you really want to smoke, think about how persistent you have been so far.

Remember your reasons for quitting smoking.

Don't let your addiction win.

Think about the benefits to your health, finances, and family.

Remind yourself that one cigarette leads to another.

Start looking at yourself as a non-smoker. This is the ultimate goal. You stop thinking that you should refrain from Smoking.

Nicotine replacement therapy