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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 Seeking smoking buddy work or school, or on your commute home at the end of a hectic day. But it can be done. While some smokers successfully quit by going cold turkey, most people do better with a tailored plan to keep themselves on track.
A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits. Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques, or therapies may be most beneficial for you.
Are you a very heavy smoker more than a pack a day? Or are you more of a social smoker? Would a simple nicotine patch do the job?
Are there certain activities, places, or people you associate with smoking? Do you feel the need to smoke after every meal or whenever you break for coffee? Or is your cigarette smoking linked to other addictions, such as alcohol or gambling? Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit.
If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change. Let your Seeking smoking buddy and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as Seeking smoking buddy. You can help each other get through the rough times.
Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings. Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture. Your doctor can prescribe medication to help with withdrawal symptoms.
One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people. A craving journal can help you zero in on your patterns and triggers.
For a week or so leading up to your quit date, keep a log of your smoking. Note the moments in each day when you crave a cigarette:. Many of us smoke to manage unpleasant feelings such as stress, depression, loneliness, and anxiety. When you have a bad day, it can seem like cigarettes are your only friend. These may include exercising, meditating, relaxation strategiesor simple breathing exercises. For many people, an important aspect of giving up smoking is to find alternate ways to handle these difficult feelings without turning to cigarettes. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain.
Many people smoke when they drink. Try switching to non-alcoholic drinks or drink only in places where smoking inside is prohibited.
Alternatively, try snacking on nuts, chewing on a cocktail stick or sucking on a straw. Other smokers. When friends, family, and co-workers smoke around you, it can be doubly difficult to give up or avoid relapse. In your workplace, find non-smokers to have your breaks with or find other things to do, such as taking a walk. End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting.
However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later.
Withdrawal symptoms can last for a few days to several weeks and differ from person to person. They will get better in a few weeks as the toxins are flushed from your body. It helps to be prepared in advance by having strategies to cope with cravings. Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. Remind yourself why you quit. Get out of a tempting situation. If so, a change of scenery can make all the difference. Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.
Find an oral substitute — Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw. Keep your mind busy — Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game. Keep your hands busy — Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.
Brush your teeth — The just-brushed, clean feeling can help banish cigarette cravings. Drink water — Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal. Light something else — Instead of lighting a cigarette, light a candle or some incense. Get active — Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to relax — Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises.
Go somewhere Seeking smoking buddy is not permitted — Step into a public building, store, mall, coffee shop, or movie theatre, for example. 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 Seeking smoking buddy as a reason not to quit.
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. 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. Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats. Avoid sugary foodsodas, fried, and convenience food. Learn to eat mindfully. Emotional eating tends to be automatic and virtually mindless. Are you really still hungry or eating for another reason?
Drink lots of water. Drinking at least six to eight 8 oz. Water will also help flush toxins from your body.Seeking smoking buddy
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