Cutting Back Vs Quitting Alcohol Altogether
Whether or not you can successfully cut back on your drinking depends on the severity of your drinking problem. If youre an alcoholicwhich, by definition, means you arent able to control your drinkingits best to try to stop drinking entirely. But if youre not ready to take that step, or if you dont have an alcohol abuse problem but want to cut back for personal or health reasons, the following tips can help:
Set your drinking goal. Choose a limit for how much youll drink, but make sure your limit is not more than one drink a day if youre a woman, two drinks a day if youre a manand try to have some days each week when you wont drink alcohol at all. Write your drinking goal down and keep it where you will frequently see it, such as on your phone or taped to your refrigerator.
Keep a record of your drinking to help you reach your goal. For 3 to 4 weeks, write down every time you have a drink and how much you drink. Reviewing the results, you may be surprised at your weekly drinking habits.
Cut down drinking at home. Try to limit or remove alcohol from your home. Its much easier to avoid drinking if you dont keep temptations around.
Drink slower. When you drink, sip slowly and take a break of 30 minutes or one hour between drinks. Or drink soda, water, or juice between alcoholic drinks. Drinking on an empty stomach is never a good idea, so make sure you eat food when you drink.
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Finding A Treatment Program For Nicotine Addiction
Its difficult to find long-term inpatient rehabilitation centers just for nicotine addiction, but you can find short-term residential facilities or seek treatment at a long-term substance abuse rehabilitation center that also offers smoking cessation services. However, nicotine dependence doesnt generally require a long-term inpatient treatment plan. An outpatient program that offers counseling and behavior therapies combined with nicotine replacement therapy and/or non-nicotine medication-assisted treatment is one of the best ways to enhance your success in kicking the tobacco habit for good.
Handling Other Withdrawal Symptoms
Nicotine replacement therapy, aside from helping with cravings, can also ease other symptoms by giving a small hit of nicotine without the other dangerous chemicals found in cigarettes.
Chewing nicotine gum or sucking on a lozenge might help when youâre stressed-out or feeling anxious.
Cigarettes contain chemicals that curb your appetite, so food cravings are also a big part of withdrawal. Itâs common to gain 5 to 10 pounds in the first few weeks. Eating can also become an activity that helps you deal with nicotine cravings. Be mindful of this and keep healthy snacks on hand.
Above all, stay focused on the big picture and remember that withdrawal will soon be in the past.
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Tip 6 One Vape Is Too Much
Once you quit if you find your mind playing tricks on you , saying things like Ill just have one and then adding a reason understand this is a trap.
If you have just one hit of a vape youll need to start detoxing from the beginning. After you have managed one week, itll be so much easier. At any point, just one vape on a night out, or to deal with something stressful will simply start the cycle of being hooked again.
This ties in with Tip 2 Find Healthy Substitutes. When you find yourself tempted to have just one, do something else or simply tell your mind that youre a non-smoker now.
Utilize The People In Your Life
If you know someone who has successfully quit drinking, speak with them. Ask them how they finally came to terms with their problem and how they were initially approached. Of course, what works for one person will not necessarily work for everyone. However, if you think their experience sounds similar to that of your loved one, ask them if theyd be willing to talk to that person for you. Sometimes information and concern coming from someone who has been through recovery mean more than when they come from someone who has not.
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How Does Chantix Work
Chantix is a partial nicotine agonist. It partially stimulates the nicotine receptors in the brain so you get a mild effect as if you were smoking, but at the same time it blocks the receptors from giving the full effect of smoking. This lessens the pleasure you get from smoking, and reduces nicotine withdrawal. Chantix should be started a week before your quit day.
Side Effects of Chantix
Chantix significantly increases the risk of depressed mood, thoughts of suicide, and attempted suicide. One study looked at all serious side effects between 1998 and 2010 in the FDA’s Adverse Event Reporting System . It concluded Varenicline shows a substantial, statistically significant increased risk of reported depression and suicidal/self-injurious behavior. The findings for varenicline, render it unsuitable for first-line use in smoking cessation.
Tip 5 Vaping Withdrawal This Too Shall Pass
Vaping withdrawal is very real, and the physical withdrawal symptoms from nicotine will be fleeting and most likely most intense on the first few days after the last puff.
Vape withdrawal isnt as painful as giving up hard drugs, but nicotine is very powerful and there may be some growing pains, so recognize them as such.
Common Vape Withdrawal Symptoms Sometimes Include:
- Anxiety, depression, and mood swings
- Trouble concentrating
- Difficulty sleeping
There isnt much that can be done to treat withdrawal, although nicotine replacement therapy can be helpful to stop or reduce the symptoms. This type of therapy uses small amounts of nicotine in gum, tablets or patches.
Welcome the change, with the understanding that each bout of cravings will pass. Do something in the moment to distract yourself from the craving.
You could go for a walk, have a cup of tea, make a smoothie or call a friend. When facing cravings, remember the old adage, this too shall pass.
Understand that the most intense feelings of withdrawal and cravings will often diminish after the first week, and the addiction will begin to subside. Nicotine withdrawal usually lasts about one month, and will get much easier after that time.
Find healthier activities to replace vaping. As a non-smoker, youll be making better choices for the future.
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How To Help Someone Kick A Nicotine Addiction
If youre trying to help a friend quit smoking, be aware that nagging and criticizing may be more harmful than helpful. Heres how to be a positive influence.
Quitting smoking can be extremely challenging even if youre not the one whos trying to stop. In fact, if one of your family members or close friends is trying to stop smoking, it may require quite a bit of patience and understanding from you. But if you really want to help, just be aware that certain behaviors and comments can backfire.
If you nag or harangue the person trying to quit, youre unlikely to achieve the effect you want, says Erik Augustson, PhD, MPH, a behavioral scientist in the Tobacco Control Research Branch of the National Cancer Institute in Bethesda, Maryland.
A general rule is, be positive not negative. For example, dont mention that the person has failed to quit in the past, Augustson says, or tell him or her that you know how they feel. Unless youre an ex-smoker yourself and you really do know what its like to fight nicotine addiction, he says, the remark can seem patronizing and even insulting.
How Long To Get Over The Physical Addiction Of Nicotine
Ive been a smoker for quite some time. About a year ago I decided quiting was someting I should do.
I started the mental process of quiting. I started reading about the effects of it, how bad it is for you, doing the math on how much money I spend on cigarettes, etc, etc. I also started cutting down. I used to smoke more then two packs a day but this last year Ive been keeping under a pack a day.
I put off on a quit date because, well, I really enjoy smoking. I also figured a time would come which would make quiting easier then just picking a date out of the blue and trying to stop on that day.
So two weeks ago I learned I needed surgery on my nose, sinus and various other parts in that area of my head. Im told recovery from the surgery is going to be 8 to 10 fun filled days of pain and discomfort. The good news, the doctor is more then happy to provide plenty of behind the counter releif.
This is it. This is just what Ive been looking for to quit smoking. A major distraction.
I had my surgery last tuesday at 11:30 am.
I smoked my last cigarette last tuesday at 8:50am. In the waiting room of the hospital at 9:00am I handed an almost full pack of cigarettes to my wife and said do me a favour, throw these away for me. She was thrilled.
Not smoking tuesday was easy. I was so messed up from surgery, even if I didnt quit I dont think I would have smoked any cigarettes.
But I know Im not out of the woods yet.
And, BTW, GOOD LUCK and CONGRATULATIONS!!
Good luck with it.
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Set A Quit Date And Prepare To Get There
Choose a quit date no more than a week or two away. Setting a date too far off will give you more time to give up or lose interest in quitting.
But be realistic and give yourself time to get ready for the challenge ahead.
Youll need to know what triggers your need to vape. It may be certain people or situations. Knowing what they are will help you plan on alternatives to vaping you can turn to when those triggers crop up.
Set yourself up to avoid temptations by avoiding people and places where you might be tempted to vape. Have a go-to line to say when someone asks if you want to vape or be prepared to take a break from friends who vape.
Goal Setting And Preparing To Quit
Are you really ready to quit? If so, it is time to set a quit date. Once you have picked the day, stick to it! Placing the date in your calendar will help to remind you of your promise to yourself to quit!
People use smokeless tobacco for a variety of reasons, but one of the main reasons people use smokeless tobacco is because they are addicted to nicotine. Do you think you are addicted to the nicotine in smokeless tobacco? Find out by answering the six questions on the Smokeless Tobacco Self-Assessment .
Even before your quit date, you can start quitting.
- Change to a brand with less nicotine. Then use smaller dips.
- Cut down on the number of times you dip each day, and increase the amount of time between dips.
- Stock up on other things to put in your mouth
- sunflower seeds
- sugarless hard candy
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Tip 4 How To Stop Vaping By Weaning Off Nicotine
For some people, quitting cold turkey is the most effective option. But for many others, the best way to stop vaping is by weaning off of nicotine first.
Vaping is partly habitual the act of holding something in the hand and putting it in the mouth. Vapes also contain nicotine and it is one of the most addictive substances available.
Vape juice comes in varying nicotine strengths, and by gradually reducing the amount of nicotine intake, its possible to wean off the addiction to it.
Instead of the usual 24 mg of juice, begin by cutting back to juice that contains 18 mg of nicotine concentrate for a week. At week two, cut it back to 6 mg of nicotine.
For week three, switch to 0 mg juice that is nicotine-free, and stay at that level for another week. This will help reduce the cravings for nicotine, but it still wont help with the habit of vaping.
At this point, cut back on the number of times you vape each day. Try to get down to one or two times a day for a week. The following week, only smoke once a day.
After that, try alternating one day smoking and one day not smoking. Eventually, it will get much easier until you can stop vaping altogether.
It might take a long time to wean off, but some day it will be possible to join the ranks of the non-vapers and be completely free oof smoking.
The same method used for weaning off nicotine can also be used for those who want to quit smoking marijuana.
Why Is Nicotine Dangerous
Nicotine can lead to addiction, which puts you at risk of becoming a lifelong smoker and exposing you to the many harmful chemicals in tobacco. These chemicals cause cancer and harm almost every organ in your body. Teens are especially sensitive to nicotines addictive effects because their brains are still developing and this makes it easier to get hooked. Using nicotine at your age can also rewire your brain to become more easily addicted to other drugs.
Nicotine can have other long-lasting effects on your brain development, making it harder for you to concentrate, learn, and control your impulses.
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How Long Does Alcohol Withdrawal Last
For people with severe alcohol addictions, withdrawal symptoms will manifest about five to 10 hours after the last drink. If your level of dependency isnt quite so dire, you will have a few more hours than that before acute withdrawal begins.
For most alcoholics, the acute withdrawal phase lasts between five and seven days. If you are more heavily dependent on alcohol, expect a longer acute withdrawal period.
Your Personal Stop Smoking Plan
While some smokers successfully quit by going cold turkey, most people do better with a tailored plan to keep themselves on track. A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.
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Get Support For Juul Addiction
The first thing you should do when you want to stop using nicotine is to make others aware of your goal and get a support group, even if it’s just one person. While some behavioral research suggests that keeping your goals to yourself is the best way to reach them, that’s not true for addiction.
When it comes to addiction, you should have a supportive circle of people who can help keep you accountable and on the right track. Plus, sharing your intentions means you’ll also be able to share and celebrate your progress down the road, which can serve as further motivation for quitting completely.
Speaking to an expert might be what you need to quit for good. While you might not find a rehab center near you that treats only nicotine addiction, most rehab centers for alcohol and other drugs are equipped to treat nicotine addiction. For a more personalized approach, try outpatient counseling that includes cognitive behavioral therapy and motivational interviewing.
You can also use a free, confidential text or call line to talk to an expert about addiction. The National Institutes of Health offers both a and an online chat system, and provides nicotine cessation resources specifically for men, women, teens, military veterans and seniors.
Truth Initiative, a nonprofit that works to end tobacco and nicotine use, offers a text-to-quit messaging system specifically to help people quit using e-cigarettes.
Helping A Loved One To Stop Smoking
Its important to remember that you cannot make a friend or loved one give up cigarettes the decision has to be theirs. But if they do make the decision to stop smoking, you can offer support and encouragement and try to ease the stress of quitting. Investigate the different treatment options available and talk them through with the smoker just be careful never to preach or judge. You can also help a smoker overcome cravings by pursuing other activities with them, and by keeping smoking substitutes, such as gum, on hand.
If a loved one slips or relapses, dont make them feel guilty. Congratulate them on the time they went without cigarettes and encourage them to try again. Your support can make all the difference in helping your loved one eventually kick the habit for good.
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Nicotine Inhalers And Nicotine Nasal Spray
Nicotine inhalers and nasal sprays are the most fast acting of all nicotine replacement methods. But because they work so quickly they have a higher risk of becoming addictive.
Nicotine inhalers mimic the use of cigarettes, which can make them even more addictive.
Both nicotine inhalers and nasal sprays require a doctors prescription.