Here are 10 ways to quit smoking, ways to quit for good, to help you have a healthier, smoke-free life.
Make the decision to quit smoking today! Given all the intense efforts to reduce smoking in America over the past two decades, advances have been spectacular. Today, one man in four and one woman in five still smoke.
For those who have never smoked, is a confusing concept. Smokers do not they understand that smoking is the number one killer in America, it greatly increases the risk of heart disease, stroke, cancer, high blood pressure and almost all other issues health, small or large? How can a habit of exposing themselves to argue so many risks?
The truth is that most smokers understand. They also have huge financial consequences of smoking: a pack of 20 cigarettes costs $ 10 in parts (imagine: 3,650 $ spent in one year smoker who consumes a pack a day, often a person whose income is modest) .
So why millions of people yet they smoke? Largely because the nicotine in cigarettes highly addictive. Also because smoking provides psychological comfort to some people. Perhaps above all, because quitting is really difficult.
Researchers and businesses have reacted strongly to this last point. Never has there been so many tools, systems and programs available to quit smoking. And with each passing month, there are more research showing the benefits of quitting and disadvantages of not doing so.
So if you smoke, consider again the time has finally come to stop smoking. You will have to consider the best approach, perhaps even to work with your doctor or specialist. But the following 10 tips will help you succeed.
1. Make an honest list of everything you love about the smoking. Draw a line down the center of a sheet and write them on one side. On the other, make a list of all the things you do not like, like how it can interfere with your health, work, family, etc. This is suggested by Dr. Daniel Z. Lieberman, Director of Clinical Psychiatric Research Center of George Washington University Medical Center in Washington, DC See the list from time to time and make changes. If you are brave enough, ask your family and friends what they dislike about your consumption. When the negative side will outweigh the positive side, you are ready to quit.
2. Then make another list of why quitting will not be easy. Be careful, even if the list is long and daunting. Here is what is important: Next to each entry, enter one or more options to overcome this challenge. For example: "Nicotine is a drug that causes dependence." Your option might be: "Try something else to replace the nicotine." Another reason could be: "Smoking helps me deal with stress." Your option might be: "Walk 5 minutes instead of smoking." The more you anticipate the challenges in the process of quitting smoking, as well as their solutions, the better your chances of getting there.
3. Set a date to quit and write a "quit date contract" that includes your signature and that of a control that supports you.
4. Write on a card all your reasons for quitting and keep it with you at all times. Here are some suggestions to get you started: "My daughter, my daughter, my husband, my wife ..." You get the idea ...
5. As you prepare to quit, stop buying cartons of cigarettes. Instead, only buy a package and hang out with you one or two cigarettes at once (put them in a box for tablets throat). Eventually you will see that when you want to smoke, you do not immediately have to hand. This will wean yourself slowly.
6. Keep a diary about the times when you smoke, what you do then, and how great is the desire to stop a week before, whether specific times of the day or certain activities increase your cravings, suggests Gaylene Mooney, president of the American Association for Respiratory Care's Subcommittee on Smoking and Tobacco-Related Issues. Then find other pleasures, things to do during these periods, as some of the ones we recommend here.
7. Prepare a list of things to do when the urge to smoke assails you. Here are some suggestions: a walk, drink a glass of water, kiss your partner or child, throw the ball to the dog, wash the car, clean a cabinet or closet, have sex, chew gum, wash your face, brush your teeth, take a nap, a cup of coffee or tea, deep breathing, light a candle. Make copies of the list and keep one with you at all times. When the urge to smoke takes you, check the list and quickly find something else to do.
8. When the time comes to stop, take everything that reminds you of smoking. This includes all smoking materials: remaining cigarettes, matches, lighters,
ashtrays, cigarette holders, even the cigarette lighter of your car.
ashtrays, cigarette holders, even the cigarette lighter of your car.
9. Instead of a cigarette break at work, playing a game of solitaire on your computer. It takes about the same time and it's much more fun (although, like cigarettes, it could be addictive). If your company prohibits this type of game, find another hobby than 5 minutes: a phone call, a walk or eating a fruit outdoors (but not where smokers congregate).
10. Take a cup of tea every time you would typically released a cigarette. This can be for breakfast, mid-morning or after meals. The fact to brew the tea and enjoy while it cools slowly ease your stress as would a nicotine puff.
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