Sunday, 17 December 2017

9 Easy Steps To Quit Smoking/Vaping, Stop Smoking Quickly


For most tobacco users, tobacco cravings or urges to smoke can be powerful. But you're not at the mercy of these cravings.
When an urge to use tobacco strikes, remember that although it may be intense, it will probably pass within five to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.
We all know the health risks of smoking, but that doesn’t make it any easier to kick the habit. Whether you’re a teen smoker or a lifetime pack-a-day smoker, quitting can be really tough. The nicotine in cigarettes offers a quick and reliable way to boost your outlook, relieve stress, and unwind.


To successfully quit smoking, you’ll need to not only change your behavior and cope with nicotine withdrawal symptoms, but also find healthier ways to manage your moods. With the right game plan, though, you can break the addiction and join the millions of people who’ve kicked the habit for good.


1. Know Your reasons
Your reason for wanting to quit is important. Maybe you want to protect your heart and your health and live longer . Or maybe you want to spend your money on something besides cigarettes. If your reason comes from you-and not someone else-it will be easier for you to try to quit for good.
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
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2. Set a quit date .
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.

3. Avo

id triggers
Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.
Don't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking.

4. Make some changes
Get rid of all cigarettes, ashtrays, and lighters after your last cigarette. Throw away pipes or cans of snuff. Also, get rid of the smell of smoke and other reminders of smoking by cleaning your clothes and your house, including curtains, upholstery, and walls. Don't let people smoke in your home. Take the lighter out of your car. Try some
methods to reduce smoking, such as gradually increasing the time between cigarettes, before your official quit date.

5. Tell Family Friends And Co- Workers That You Plan To Quit
Let your friends 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 well. You can help each other get through the rough times . Others sources of support can be your doctor. He or she can help you put together a plan of medicines and nicotine replacement therapy (NRT) that works for you. This could be Chantix or the nicotine patch, or maybe the nicotine patch along with gum for those times you need something more.

6. Remove Cigarettes And Other Tobacco products from your home , car , and work .
Throw away all of your cigarettes ( no emergency pack !) , 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.
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7. Learn New Skills And Behaviors
Identify and think about ways you can avoid those things that make you reach for a cigarette ( smoking triggers ), at least at first. Try to change your smoking habits and rituals . Think about situations in which you will be at greatest risk for smoking. Make a plan for how you will deal with each situation. Cut down on stress. Calm yourself or release tension by reading a book, taking a hot bath, or digging in your garden.

8. Try To Avoid Smokers Being Around You
When friends, family, and co-workers smoke around you, it is doubly difficult to quit or avoid relapse. TIP: Your social circles need to know that you are changing your habits so talk about your decision to quit. Let them know they won't be able to smoke when you're in the car with them or taking a coffee break together. In your workplace, don't take all your coffee breaks with smokers only, do something else instead, or find non-smokers to have your breaks with.

9. Distract Yourself, And Remind Yourself Why You Quit. Focus on your reasons for quitting, including the health benefits, improved appearance, money you're saving, and enhanced self-esteem. Do the dishes, turn on the TV, take a shower, or call a friend. The activity doesn't matter as long as it gets your mind off of smoking.
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Author: Richard Smith