Five Ways To Quit Smoking
Tobacco use and exposure to second-hand smoke are responsible for more than 480,000 deaths each year in the United States, according to the American Lung Association.
Most people are aware of the leading cause of preventable death and disease in the U.S.
Quitting smoking is not a single event that happens on one day it is a journey. By quitting, you will improve your health and the quality and duration of your life, as well as the lives of those around you.
To quit smoking, you not only need to alter your behavior and cope with the withdrawal symptoms experienced from cutting out nicotine, but you also need to find other ways to manage your moods.
With the right game plan, you can break free from nicotine addiction and kick the habit for good. Here are five ways to tackle smoking cessation.
Get Rid Of Everything That Could Possibly Be Related To Smoking
Im talking any and all leftover tobacco products including chew, snuff, cigars and especially any cigarettes you might come across. You should also get rid of all your ashtrays, matches and lighters. Even if you just use them for burning incense or lighting candles, just get them out of the house for a couple months. Once theyre in the trash, take it out to the curb. Dont allow yourself the temptation of digging them out. Itll be tough, but better to let them go.
What Help Is There To Quit Smoking
When youâre ready to quit smoking, you have a lot of supportive resources to choose from. Medical clinics, local pharmacies and support groups like Nicotine Anonymous are ready to help you quit. Apps and websites offer encouragement and accountability when you try to quit.
A note from Cleveland Clinic
Choosing to quit smoking is a huge step toward living a healthy life. Though it may feel insurmountable, itâs not. Quitting is the right thing to do for your health.
Last reviewed by a Cleveland Clinic medical professional on 10/28/2020.
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Reasons To Quit Smoking
We all know there are at least a hundred good reasons to quit and weve all heard them over and over again. Well. Here they are againat least some of them. Hopefully theres something in here that you havent heard beforeor maybe that this time, it may help you quit.
These are just a few of the obvious, and more vain reasons:
- saving money
- getting rid of that smoke smell that permeates your house, your clothes, and your car
As for the life threatening effects of smoking, here are just a few:
Recovery Is A Long Road But Youll Get There
If you are ready to quit smoking, you know how the addiction works, you are pumped and ready to quit, you have got some neat little tricks to help with your cravings, and you have talked to a doctor and make an actual treatment plan, be prepared for a long and winding road to recovery. Like I said before nicotine addiction is a serious drug problem and mental illness, so its going to be tough to get through it. That doesnt mean you cant make it though. You may get angry, the smallest most insignificant nuisance might set you off in a blazing hot fury with the strength of a thousand suns. You always need to remember though, I have ways to quit, Im going to quit, I will beat this. Remember all the tricks you have now, hell you have even met with your doctor that you havent seen since you accidentally fell off the roof of your buddys house at a party. Everything youve read here will help you quit.
Like I have stated time and time again, quitting smoking will be one of the hardest things you will ever do. Always keep in mind that this is your time to quit. You have got the tricks, and the knowledge of how to beat it, now it is time to put the knowledge to good use. I believe in you.
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Nicotine Withdrawal Symptoms What Does Nicotine Withdrawal Feel Like
Nicotine Withdrawal Symptoms can be broken into two different categories. You might assume that those would be physical and psychological, but in fact all the really unpleasant symptoms that smokers experience when they quit are caused by a mental process, rather than the physical withdrawal from nicotine. The mental process is triggered by physical withdrawal, but that withdrawal is so slight its almost imperceptible.
Getting High Becomes Priority
How you spend your time is indicative of your possible dependence on the drug. If you spend a lot of your time getting high or waiting for the time when youll smoke another joint or looking for your drug of choice, that is a clear and obvious sign that you are addicted to it.
When your drug use becomes your priority and it begins to eat up a big chunk of your time, its vital to seek help and start marijuana addiction treatment.
You may also notice youve stopped doing the activities you once enjoyed. This may include recreational outings, playing sports or spending time with your loved ones. Instead, you spend your time with people who are also using marijuana so that you can get high together and feel that youre having a good time.
Work or school can also become affected. Since using marijuana has become your priority, you no longer give importance to other things in your life such as your job or attending your classes. This can have very serious consequences down the line such as failing your courses or getting fired from your job.
Know When Youre Rationalizing
Thoughts of smoking just one cigarette are going to happen as you make your way through the early days of nicotine withdrawal. In fact, during the first week or two of smoking cessation, you may feel as though youre thinking of nothing but smoking.
Addiction has an even stronger hold on you mentally than it does physically. Your mind will turn itself inside out trying to convince you that you must smoke again.
Be prepared for the mental chatter that comes with this phase of smoking cessation. Every new ex-smoker goes through some of it. Understand that its just a part of the process as you work to quit nicotine and dont let it throw you. For most people, the worst of it will be over by the end of your first smoke-free month.
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Nicotine Is Able To Wait
If a person has once smoked, his brain has already memorized the fast and affordable pleasure associated with a cigarette, and it is sure to remember the possibility of having this pleasure in moments of stress, boredom, or when being in a smoking company, even if the person has not smoked for several years.
Therefore, the smoker who wants to get rid of the habit forever has to face two tasks:
Usually the sources, which offer quick and easy ways to get rid of nicotine addiction, pay attention only to the first task, ignoring the second one, which is more important and difficult.Therefore, many smokers, who have managed to cope without cigarettes during a few months or years, start smoking again and again.
In this post, I will provide you with recommendations, which will help you to accomplish both of these tasks successfully.
I will start with task 2. I will show you how to get rid of psychological cigarette addiction, which can manifest itself throughout your life, and then pass to task 1. Before you quit smoking, you have to be sure that you can live a good life without cigarettes.
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Think Of Momentum As A Tool
You start your quit program on day one. You have to endure hell and heck weeks and the discomforts beyond them. Every smoke-free day makes you stronger and more able to succeed. The gains are imperceptible at first, but they’re happening all the same.
Every day, you’re building momentum that will propel you forward with greater ease as time goes by. That momentum will carry over into other areas of your life. You’ll use it to achieve other goals you once thought of as unattainable. You can always do more than you think you can.
How Long Does Nicotine Withdrawal Last
Most of the nicotine leaves the body over the following 48 hours until, after a maximum of 3 weeks there are no traces left.
This is why the first few days after quitting smoking can be among the toughest when the cravings first begin and can be most intense. However, with Allen Carrs Easyway this should not be the case because there is no sense of loss or feeling that you are giving up something that you really want and need.
Nicotine withdrawal is the result of the first ever cigarette a nicotine addict smoked. It is momentarily relieved by the next cigarette. The brain concludes, non-consciously, next time you feel nicotine withdrawal do that again!. In other words, the behaviour of lighting a cigarette in response to experiencing nicotine withdrawal is reinforced every time a smoker lights a cigarette or has a vape regardless of the fact that the next cigarette or vape will also cause nicotine withdrawal.
Whether a smoker is in a happy situation, a concentration situation, a sad situation, a stress situation, a relaxing situation, a boring situation, or a lonely situation they simultaneously experience nicotine withdrawal, and respond by lighting a cigarette or having a vape, thereby immediately feeling better than a moment before and oblivious to the fact that that cigarette or vape will perpetuate nicotine withdrawal once it is smoked or vaped.
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Enhancing Healthcare Team Outcomes
Nicotine addiction is a complex disorder with no easy cure. Millions of people throughout the globe would like to discontinue smoking but cannot. Many people try to quit smoking and are successful for a few weeks or months but relapse rates are very high. There is no one magical treatment to curing nicotine addiction but evidence suggests that an interprofessional approach that encourages changes in lifestyle may have better outcomes. The nurse is in the prime position to educate the patient at discharge. The pharmacist can educate outpatients on the adverse effects of smoking. The social worker should encourage the patient to change lifestyle, join a support group and keep away from people who smoke. The pharmacist may recommend nicotine substitutes but at the same time should encourage a healthy diet, starting a new hobby and participating in an exercise program. Some individuals may benefit from cognitive behavior therapy. Finally physicians should continually enforce the importance of nicotine cessation and remind the patient that it adversely affects health.
Why Is Quitting So Hard
We all know the health risks of smoking, but that doesnt make it any easier to kick the habit. Whether youre an occasional teen smoker or a lifetime pack-a-day smoker, quitting can be really tough.
Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporaryand addictivehigh. Eliminating that regular fix of nicotine causes your body to experience physical withdrawal symptoms and cravings. Because of nicotines feel good effect on the brain, you may turn to cigarettes as a quick and reliable way to boost your outlook, relieve stress, and unwind. Smoking can also be a way of coping with depression, anxiety, or even boredom. Quitting means finding different, healthier ways to cope with those feelings.
Smoking is also ingrained as a daily ritual. It may be an automatic response for you to smoke a cigarette with your morning coffee, while taking a break at work or school, or on your commute home at the end of a hectic day. Or maybe your friends, family, or colleagues smoke, and its become part of the way you relate with them.
To successfully stop smoking, youll need to address both the addiction and the habits and routines that go along with it. But it can be done. With the right support and quit plan, any smoker can kick the addictioneven if youve tried and failed multiple times before.
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Tobacco Nicotine And E
There are effective treatments that support tobacco cessation, including both behavioral therapies and FDA-approved medications. FDA-approved pharmacotherapies include various forms of nicotine replacement therapy as well as bupropion and varenicline. Research indicates that smokers who receive a combination of behavioral treatment and cessation medications quit at higher rates than those who receive minimal intervention.37,40,162167 Interventions such as brief advice from a health care worker, telephone helplines, automated text messaging, and printed self-help materials can also facilitate smoking cessation.163 Cessation interventions utilizing mobile devices and social media also show promise in boosting tobacco cessation.168 It is important for cessation treatment to be as personalized as possible, as some people smoke to avoid negative effects of withdrawal while others are more driven by the rewarding aspects of smoking.
What Are Nicotine Replacement Therapy Products
NRT provides you with a little bit of nicotine, which locks on to some of your nicotine receptors. To put it simply, these products take the edge off cravings.
NRT such as mouth spray, gum, lozenges and inhaler, give a fast burst of nicotine that can help get past short, strong cravings. NRT patches provide a slow, steady level of nicotine over a long period.
NRT works well on its own, but the best chance of success is to use whats called combination therapy: patches PLUS a fast-acting form of NRT.
NRT patches are available for a discounted price with a prescription from your GP.
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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.
What Other Conditions May Be Caused Or Worsened By Tobacco
In addition to its known cancer risks, smoking causes many other chronic health problems that need ongoing care. Specific smoking-related problems that need treatment include:
- Erectile dysfunction.
- Lower oxygen to the heart and other tissues in the body .
- More frequent routine illnesses like colds, especially in children living with smokers.
- Poorer lung function leading to COPD, asthma, bronchitis, or emphysema.
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Tell Someone Close To You That Youre Going To Quit Smoking
This was by far the most important step I took. By telling people, you are not only making the commitment to yourself, but to others as well. Make sure you tell someone who is important to you. Because really, telling the bum at the end of your street just aint gonna do it. That guy will probably just ask you to give the rest of your cigarettes to him. I would start by telling your significant other. After that, make sure the people you hang around most often are aware of your plan. Youll be surprised how supportive people are, even if they themselves are smokers.
Preventing Weight Gain After You Stop Smoking
Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes. You may even be using it as a reason not to quit. While its true that many smokers put on weight within six months of stopping smoking, the gain is usually smallabout five pounds on averageand that initial gain decreases over time. Its also important to remember that carrying a few extra pounds for a few months wont hurt your heart as much as smoking does. However, gaining weight is NOT inevitable when you stop smoking.
Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing. You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Therefore, its important to find other, healthy ways to deal with unpleasant feelings such as stress, anxiety, or boredom rather than mindless, emotional eating.
Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself. Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example.
Drink lots of water. Drinking at least six to eight 8 oz. glasses will help you feel full and keep you from eating when youre not hungry. Water will also help flush toxins from your body.
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