Not a few active smokers who find it difficult to quit smoking. If you are one of them, there are several effective ways to quit smoking that you can try. Besides not being good for your health, smoking can also have a negative impact on the health of those around you.
Quitting smoking is not an easy thing to do. Some people even fail to do so. However, your commitment to quit smoking and have a healthier body, will greatly help efforts to quit the habit.
Not only armed with a strong determination when doing various effective ways to stop smoking, you also need the help of a doctor and the support of those closest to you when you want to stop this unhealthy habit.
Various Effective Ways to Quit Smoking
There are three important steps that must be implemented when you decide to quit smoking, namely preparing to quit smoking, quitting, and staying smoking.
To achieve these three steps, there are various effective ways to quit smoking that you can apply in your daily life, including:
1. Make a list of reasons to quit smoking
Write down a list of reasons why you want to quit smoking and keep those reasons in mind wherever you go. This reason will be a motivator and make it easier for you to quit smoking.
Start by removing all cigarette-related things, such as ashtrays and lighters, out of your reach. Also set a target time when you start quitting smoking and when you will stop completely from the habit.
Don't forget to tell your friends, relatives, and family that you are in the stage of quitting smoking so they can provide support and not offer you cigarettes .
2. Avoid the triggers of smoking habits
Avoid factors that can trigger you to smoke again, such as hanging out with fellow smokers or consuming coffee and alcoholic beverages.
If you're used to smoking after eating, you can look for ways to divert your urge to smoke, for example by chewing gum, eating a snack, or even brushing your teeth.
When the urge to smoke comes, you can also try to postpone it and occupy yourself with other activities such as walking, exercising, or doing something you enjoy.
3. Try counseling
Counseling can help you identify the triggers for your smoking and focus on ways to quit smoking. In this case, you can ask a psychologist for help to find a solution.
To increase success, these efforts can be accompanied by nicotine replacement therapy, for example with chewing gum, lozenges, patches, inhalers, or nasal sprays that contain nicotine.
4. Always say 'no' to cigarettes
When you decide to quit smoking, try to discipline yourself. Maybe once in a while you will be tempted to smoke and say, "just one cigarette is fine."
Keep those thoughts away! Even if it's just one cigarette, smoking a cigarette can trigger you to continue to smoke it again and again.
5. Anticipate nicotine withdrawal symptoms
When you start quitting smoking, your body will be deprived of nicotine. This can trigger withdrawal symptoms of nicotine ( nicotine withdrawal ) is characterized by pain, nausea, headache, anxiety, and emotional or irritable. People who want to quit smoking will also usually experience symptoms of coughing.
Generally, you will experience this condition within 12–24 hours after quitting smoking and will gradually subside within 2–4 weeks.
Do not be tempted to return to smoking even though you have to feel these disturbing symptoms. After the body gets used to being free of nicotine, these symptoms will disappear by themselves and you can be free from smoking.
6. Do relaxation therapy
Quitting smoking may be stressful for you. However, this can be overcome with various relaxation methods , such as getting a massage, listening to classical music, or taking deep breaths. You can also overcome this by doing light exercise, such as yoga or jogging.
7. Try hypnotherapy
Another smoking cessation method is to undergo alternative therapy in the form of hypnotherapy . It is not known for certain whether hypnosis therapy procedures are really effective in getting someone to quit smoking. However, some people claim to have felt the benefits.
Quitting smoking is not an easy thing to do. If the various ways above have not helped or you are still having trouble quitting smoking, try to consult a doctor so that the doctor can determine an effective way to quit smoking according to your condition.
Your doctor can also prescribe medications, such as bupropion or varenicline , to help you quit smoking, either e-cigarettes or tobacco cigarettes .
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