Passion for cigarettes can be defeated with a glass of milk. We talk about health, based on research by scientists. Everything so that you do not miss dangerous symptoms, buy working drugs, and properly take care of yourself.
Those who decide to quit smoking make up to 30 attempts, the researchers say, estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers before you succeed. This is due to the difficulties of giving up bad habits in general and the individual characteristics of the organism.
The method that worked for five of your friends can misfire. Conversely, you can come up with your own way to quit smoking, which is categorically not suitable for your friends but will be incredibly effective in your case.
These 11 ways to quit smoking have been proven to work both statistically and scientifically. Try to find your own among them.
1. Set a date to get ready
This is why experts recommend starting a personal fight against smoking. And for a good reason.
Most smokers at least once in their lives decided: “That’s it, from tomorrow – not a single puff!” Of course, they kept their word up to the first nervous shock or the moment of forgetting. “Oh, I’m with a cigarette. I don’t even know how it happened.”
Read also: 6 Ways to Stay Productive with a Flexible Schedule.
The problem is that smoking is not only physiological but also psychological addiction. You may not be aware of this, but the cigarette is closely related to significant, vital things—for example, the ability to exhale in the midst of a hectic day at work. Discuss in the smoking-room what should not be discussed in the office. Talk on the phone with your loved one. Drink a cup of coffee without thinking about anything – just “sticking” into the landscape around.
If you quit smoking one day, a gaping hole forms in the place of those meaningful pleasures. Everything seems to be OK, a cup of coffee in hand, but something is missing. And this scarcity spoils all the fun.
Or a little differently: before, a smoke break was an opportunity to take a pause relatively legally, but now you don’t smoke, which means there seems to be no reason for a pause. And so you continue to work without interruption, exhausting the nervous system and driving yourself into a state of permanent fatigue. It is not surprising that your subconscious mind will try to return the saving cigarette associated with relaxation and pleasure. And it will return, believe me.
Therefore, quitting smoking from tomorrow is a controversial option. Better to set an exact date.
Not too close to get ready, and not too far away to change your mind.
The preparation is as follows. You need to decouple smoking from everyday rest and pleasure. If you are used to combining a cup of coffee with a cigarette – drink, but without a cigarette. Make a promise to yourself, “I’ll have my coffee, and I’ll have a smoke in 15 minutes,” and keep your promise. If you need informal communication with colleagues, go to it without a cigarette, again promising yourself a smoke break sometime later.
When day X finally comes, your withdrawal from smoking cessation will not be so strong because at least you will psychologically prepare for it.
2. Write down triggers and eliminate them from life
This recommendation is partly related to the paragraph above. The bottom line is that often we could not smoke. But some situations really make us reach for the pack. These are the so-called triggers.
Calculate them: For several days, scrupulously describe all the moments when you lit a cigarette. “I drink my morning coffee.” “I lit a cigarette to talk to the girl.” “I went out into the yard with my colleagues. I smoke for the company”. Then try to modify at least those situations that are repeated day after day.
For example, if you are used to smoking a cigarette with your morning coffee, start drinking tea. Or go for healthy breakfasts altogether: you are unlikely to want to smoke with oatmeal.
Try to develop a replacement strategy for each of the triggers you find. You will not get rid of the addiction right away, but you can significantly reduce the amount of nicotine. And this is a serious step towards success.
3. Replace smoking with other pleasures or activities
Perfect timing on how to Curb Stress While You Quit Smoking – vacation. There are no stresses that provoke the craving for a cigarette. There are plenty of interesting activities.
It is enough not to take cigarettes with you on rafting down a stormy mountain river or go on a bus tour across Europe, where no one will slow down or air the Louvre to allow you to smoke. You will be surprised to find that you can easily do without smoke for several busy and interesting days.
The main thing here is to take from such an experience the realization: “I smoke not because I want to, but because I am simply bored and have nothing to do with myself.”
Sounds so-so, right? Try to get rid of boredom. Look for activities that can replace cigarettes. And you will quit smoking.
4. Go in for sports
When it comes to substitution therapy, exercise is one of the healthiest options. Research shows how exercise can help you to quit smoking. Playing sports distracts from thinking about cigarettes, cheers up, and gives a feeling of control over oneself.
After working with a barbell or swimming a kilometer or two, you begin to feel like a strong, strong-willed person who is quite in the teeth not to give up principles for some tightening.
5. Figure out how to overcome the impulse
The desire to smoke most often arises spontaneously. At first, we emotionally grab a cigarette, drag on, and only then the brain yells: “What are you doing? We promised!” And it’s late.
Also read: Why You Need a Morning Ritual and How to Start it.
Therefore, it is essential to maintain a short pause between “Oh, how I want to smoke” and the lighter’s flick. This pause is really short.
Experts assure8 Tips to Quit Smoking for Good in 2017that an acute urge to grab a cigarette lasts no more than 3-5 minutes.
Think of how you can fill this time – and try to bring this action to an automatic level.
For example, I was drawn to nicotine – we do push-ups several times. Or we stand in the bar for a minute. Or we chew a hard apple. Or gnaw on a toothpick. Or open the window and take a few deep breaths.
Any option is fine, as long as the pause filler is always at hand at the right time.
Adapted and translated by The Cop Cart Staff
Sources: Life hacker