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Smoking
Tips on Quitting Smoking.
Smoking is highly physically and psychologically addictive.
The physical aspect of the addiction is provided by nicotine. Smoking a cigarette
almost immediately delivers nicotine to the brain, which has the desired effect
of stimulating or relaxing the smoker. Therefore, when a smoker starts to quit,
the amount of nicotine in the body falls and the smoker experiences a craving
for cigarettes and withdrawal symptoms of irritability, mood swings and poor concentration
levels.
The psychological aspects of this addiction mean that smoking can often be associated
with certain situations and locations such as in the pub or after a meal, or with
certain moods. Indeed, the habit-forming nature of smoking and the "rituals"
associated with smoking of lighting up and holding the cigarette is a very important
part of the addictive nature of cigarettes. Those quitting smoking often wonder
what will they do with their hands when they are in a situation in which they
are accustomed to smoking.
Trying to quit is not easy but there are few tips make it a little easier to break
both the physical and psychological addiction.
Before you quit.
1
Before starting, ensure that there is no temptation to smoke
by disposing of all cigarettes, lighters, matches and anything that reminds you
of smoking. Clean areas that have a smoky smell.
2
Before starting, identify specific triggers, be they emotional,
certain places, or times and develop contingency plans to avoid or deal with these
triggers.
Quitting.
3
Try to select the best day to start quitting. There is probably
never an ideal day, but select a day which you would expect to be less stressful.
4
Tell your friends, and ask them not to offer you cigarettes.
Perhaps even get a friend to join you.
5
In the first few days, in particular until your will power
is strong enough, avoid the places where you usually smoke.
6
Try to find alternative things to do when you get a craving
for cigarettes; Cravings are often short-lived and if you do something such as
calling a friend, drinking a glass of water, going for a walk or reading a magazine,
this can "distract" the brain for long enough to overcome the craving.
7
Try not to eat fatty foods and to snack as a
substitute for cigarettes. If you do feel the need to snack, then have lower calorie
foods available.
8
Exercise more as this will relax you and keep
you occupied.
9
Ensure that your schedule is busy enough to keep
your brain active but not over-pressurised.
10
Seek medical advice from your doctor or pharmacist. Select
the most appropriate form of Nicotine Replacement
Therapy, depending on how many cigarettes you smoke
and your smoking habit.
11
Have your carbon monoxide levels
monitored, which will help you monitor your progress.
The level of carbon monoxide in your breath is an indication of the length of
time since you smoked. Your levels will decrease with time after quitting.
12
Don t get complacent, as cravings for cigarettes
can happen even months after quitting.
13
Set goals and reward your efforts after certain milestones;
one week; two weeks; one month etc. You can even calculate
your savings and put this money towards rewards for
yourself.
14
Be mentally strong. Don t use personal or work pressures
as an excuse to smoke. Smoking your first cigarette after quitting will dramatically
reduce your chances of successfully quitting.
15
Remember "one day at a time" and think
positively, you can do it !! Concentrate on the benefits
of quitting.
references
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More Related Health Tips >>
Health Tip Group > Smoking
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