No. 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.
No. 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. About
95% 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.
No.
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.
No.
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.
No.
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.
No.
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.
No.
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.
No.
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.
No.
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.
No.
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.
No.
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.
No.
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.
Source: Web MD
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