As we all Know that Smoking is a bad habit, and everyone must stop it immediately. It affects the ongoing health significantly, resulting in dangerous diseases as malignant ones.
When friends and co-workers smoke around you, it becomes more difficult to get rid of smoking. Actually, quitting smoking is so hard. Smoking tobacco is both physical and psychological addiction.
The nicotine from cigarettes is also addictive, so eliminating that nicotine will cause your body to experience physical withdrawal and many problems. The act of smoking is ingrained as a daily habit at the same time.
It may be a daily habit for you to smoke a cigarette with your morning coffee or during a break from work or school. Perhaps smoking has become part of the real way you relate to your friends and colleagues.
To successfully quit smoking, you need to deal with both the addiction and the habit that go along with it. However, it is easy if you really need to get rid of smoking.
1. Remind Yourself Why You Quit
You should remember the reason for stopping when you feel the urge of smoking. There are several ways to do this:
– Simply, take a blank index card and list all the reasons why you decided to quit smoking. You should List as many as you can. If you need, take a second card.
– Carry this card with you all the time. Every time you feel the urge to smoke, take the index card and read all your reasons why you decided to stop. You will feel better.
– If there was an urge for smoking after reading the reasons, read the list again or write down more reasons if you need.
– Provide yourself with a good personal plan to stay on track.
– Try to have both the short-term challenge of quitting smoking and the long-term challenge of preventing relapse.
2. Reward Yourself
Usually, after stopping smoking for a considerable period (such as a week), reward yourself at the end of this period. It is better to write down what would you give yourself at the end of the period of nonsmoking (it is not necessary to be expensive, but it should be a thing that you enjoy with).
When the urge comes look at the index card with your reasons and reward.
3. Be ready for your urges by avoiding triggers and having support
Get yourself prepared for the urge to smoke and defeat it.
You have to know what triggers the urge and avoid them, however, they are many like being stuck in traffic, having social problems, arguing with colleagues. Try to change your reaction when you have the urge to smoke.
For example, instead of smoking after the argument with anyone, you can go for a walk or do exercise.
Also, being supported help you to feel better. You can Call someone who can support you or who are trying to quit smoking too.
Also, be prepared for nicotine-withdrawal symptoms. Cigarettes deliver nicotine throughout your body. You might experience increased cravings, anxiety, depression, headaches, increased appetite.
Prepare for cravings too. Have a plan for when cravings strike. Try snacking on low-calorie snacks, like raisins or popcorn, when this urge comes up. You may practice exercise to combat cravings or Go for a walk, clean the kitchen, or meditate. You might also try to control your actions by squeezing a stress ball.
3- avoid the common triggers
1- Smoking and drinking
Many people used to smoke when they drink their morning coffee or alcohols. Therefore, you can drink only in places where smoking inside is prohibited to stay on track. Alternatively, try snacking on nuts or chewing on a cocktail stick…. etc..
2- Other smokers
As mentioned, When you have smoker friends, family members, and colleagues, it is doubly difficult to quit or avoid relapse around you.
Let them know they won’t be able to smoke when you’re with them, and instead, you could take a coffee break together.
In your workplace try to do something in breaks such as reading a newspaper or going for a walk. Instead of smoking after meals, have something else as having sweets.
3- Do not make it a habit
Do not make it habit to smoke to relieve unpleasant feelings. Unpleasant feelings of stress, depression, fear, and anxiety are the most causes of smoking.
On the other hand, there are healthier and effective ways to feel better and have a good day. These activities include exercise, meditation, and practicing simple breathing exercises.
It is important to find alternate ways to handle these difficult feelings without smoking. It is important to remember how smoking affects your life, your health, your appearance, your lifestyle as well.
4- The Insistence
Realize that it might take more than one attempt to stop this bad habit. Choose when your plan shall start. However, You’ll have a better chance of success if you combine counseling and medication with stopping, regardless of which method you follow.