Want to quit smoking? Here are the top effective tips on how to stop smoking cigarettes or other tobacco for good. These are a series of methods to stop smoking that we believe are essential to understand how to quit smoking once and for all.
How to quit smoking successfully?
What are your New Year’s resolutions? If you smoke, this may be the year you decide you want to quit. And it may not be the only one: almost 70 percent of adult smokers say they want to quit.
Many treatments and resources can help you stop using tobacco, which includes receiving medication and psychological therapy, but the first step to quitting smoking is to commit to doing so. To do this, you must establish a plan. Having a plan increases your chances of successfully quitting. A solid plan will include:
- A date when you will quit smoking.
- Plans to face situations that make you want to smoke or consume tobacco.
- A support network
Talk to your doctor about how to set up a treatment plan to help you stop smoking. Remember that successfully quitting tobacco use may require several attempts. Do not give up!!
Essential tips to say goodbye to the cigarette once and for all
1. Define what type of smoker you are
Do you feel incomplete without smoking? or rather, do you like to light a cigar only when you go for drinks with your friends? Or … Are you one of those who usually smoke when you feel nervous or anxious? Social smokers are those who feel like lighting a cigarette when they are in a group of active smokers; On the other hand, a dependent smoker is one who feels the need to smoke under any circumstance. If you know what type of smoker you are, you can find it easy to make your quitting routine.
2. Set a date to smoke your last cigarette
Mark your calendar and set the day when you will not light a cigarette again. You should not let more than two weeks pass from the day you make the decision, until choosing the day when you will not smoke anymore. Within that couple of weeks, reduce everything you can to snuff consumption and you will see that it will be much easier to end the habit definitely.
3. Remove everything related to smoking
Before quitting smoking, everything related to tobacco must be removed from the environment: cigars, ashtrays, lighters, etc.
4. Change your routine to end up “cheating” your smoking addiction
Recover all those activities that you like and have forgotten. It is a good time to surprise yourself. Distract yourself from the urge to smoke. Plan something nice every day.
5. Do not look for excuses to leave it
Any day is a good day to stop smoking, not only for your health but also for your family … and your pocket.
6. Think of the great benefits
Quit smoking cigarettes is not only good for your lungs, but for your entire body. It will increase your self-esteem, improve your breathing capacity, reduce bad breath, your teeth will be whiter, your skin will gain more luminosity and your clothes will not be impregnated with the smell of tobacco!
7. Leave fears aside
One of the greatest fears, especially of girls, is to think that quitting cigarettes will make them fat. It is perfectly possible to end the smoking habit without gaining weight, how? Well, changing certain routines; For example, if you have the habit of smoking after eating, change this habit for another: take a walk, eat fruit or simply drink water. Water is great to end anxiety and is the best ally of your body.
8. Exercise. Stay active
It is not necessary to do an Olympic marathon. Sport is one of the examples of how quitting smoking can help you in your life. Any small activity is a step to stop smoking: it will relax you, help you control your weight and, above all, highlight the physical improvements of quitting. You just need not take the car when you can walk, the can use stairs instead of the elevator…
9. Drink plenty of fluids
Drinking is one of the best tips while quitting smoking. Drink at least 1.5 liters a day since the body needs to hydrate. Try different flavors and avoid alcohol.
10. Plan your diet and control what you eat
Avoid foods that get fat and if you need to snack, vegetables are your best allies. Under proper control, the person who stops smoking should not get fat.
Nature is wise and has a solution for everything. Increase the consumption of foods that help to quit smoking is one of the most effective home methods to stop smoking. So you already know, add more carrots, kiwis, among other foods to your shopping list, and bet on a balanced diet that will help your purpose.
11. Tell your family and friends
It is very important to discuss with your family and friends about your decision to quit, so they will be aware of your situation and can provide support when you need it.
One of the best methods to stop smoking is noting the advantages, not only the physical ones, which are sure to be found from the start. Seek support from your family, friends, and co-workers.
12. Take advantage of the professional help that is being given to you
Ask health professionals how to quit smoking. The different professionals that can help you will do everything possible to make smoking cessation a positive experience.
Recent studies have shown that when there is contact with a specialist and the use of appropriate treatment, double the chances that the attempt to stop smoking will be successful.
What happens to your body when you quit smoking?
20 Minutes: Heart rates and blood pressure levels return to normal
8 Hours: Carbon Monoxide starts to leave the body and oxygen levels to return to normal
24 Hours: Mucus and debris caused by smoking begin to clear out
48 Hours: Nicotine is no longer in the body and senses improve
2-12 Weeks: Breathing improves and exercise becomes easy
3-9 Months: Coughing and breathing problems reduce as lungs repair themselves
1 Year: Risk of coronary heart disease now 50% lower than a smoker
Information is taken from independent.co.uk
So these are the essential tips on how to quit smoking permanently. What are you waiting to put these steps in motion?