It’s time to quit smoking. We all know that smoking is bad for health. Smoking can cause lung disease by damaging your airways and the small air sacs found in your lungs. Lung diseases caused by smoking include emphysema and chronic bronchitis.
Cigarette smoking causes most cases of lung cancer. Smoking is one of the biggest causes of preventable deaths. One in two smokers will die from a smoking-related disease.
However, that doesn’t make it any easier to get rid of the habit. The nicotine in cigarettes offers a quick way to relieve stress, and unwind. To successfully get rid of this bad habit, you’ll need to change your behaviour, cope with nicotine withdrawal symptoms, and find healthier ways to manage your moods.
With guidance, discipline and strong will, though, one can break the addiction and join the millions of people who’ve kicked the habit for good.
1. Quit Smoking Immediately
Instead of putting a date for you to quit smoking, do it immediately without any delay. This will have an immediate effect on you and will provide positive confidence in yourself. Write down the date and time on your journal and on a piece of paper to stick on to your work desk or your home wall. This will constantly remind you how long you had been coping.
2. Contemplate On Why Do You Smoke
Try to ask yourself the question “Why do I smoke?”. Is it because of addiction, because you want to reduce stress, because of fashion or simply because you need some activity to pass time? Once you know the real reason for smoking, making a plan to quit smoking is not hard.
3. Write Down The Pros Of Quitting
Write down all the good points about quitting smoking. Include among the main points, family happiness and family safety. That will remind you constantly that your quitting of this bad habit is actually bringing in good for your family. The other important items on the list should include at least the extra savings you will make once you quit smoking and the number of health benefits you will have.
4. Prepare A List Of Things To Do When You Hit The Craving
It is important for you to pre-plan and prepare yourself with a list of things to do when you hit the craving. Examples can be, chewing gum, taking a glass of juice, brush your teeth and so on.
5. Get Rid Of All Associated Smoking Items
During your withdrawal phase, try not to keep any items that are associated with smoking. This includes lighters, cigarette cases and other memorabilia. The idea is to get rid of the entire memory associated with smoking and get rid of the items that might bring back memories of it.
6. Quit Smoking and Save The Money In A Separate Account
Quit smoking and keep all the money you save from month to month in a separate account. Be it a piggy bank or a jar, just try to keep the extra amount separately to constantly remind you that you have given up an expensive hobby.
7. Keep Yourself Motivated
When you are desperate, think of all the difficult tasks you have accomplished before. Remind yourself that you are a strong-willed person and given the right motivation, you can accomplish any task. To quit smoking is a no bigger task for you. Just go with the plan and very soon you will see that the craving gets reduced.
8. Change Your Daily Routine
Accommodate your new changes to a modified daily routine. Replace smoking time with some other leisure or fun activity. If you want to be more disciplined, then you could switch your smoking time with exercise time. Be it push-ups, chin-ups, pull-ups or memory exercise.
9. Include Short Meditation Sessions
Include short bursts of meditation sessions within your daily routine. Sometimes, in overcoming a bad habit, one needs to find a healthier way to deal with that boredom or stress. Starting a new habit at the same time that you break a bad one is generally a good idea.
10. Carry Along Something That You Can Bite
Keep some mints, gums or plain simple vanilla sweets in your pocket. Whenever you have the craving, you can just pop in one of these into your mouth. This will keep your mouth busy.
11. Inform Your Friend And Loved Ones That You Quit Smoking
Inform your loved ones and friend that you quit smoking. This will somehow help you keep an eye on your routine. If you tell someone then it is less likely that you will want to break their trust.
12. Start Drinking Green Tea
Switch your habit from taking a coffee break to taking a tea break. Chamomile tea is well known for reducing anxiety and nervous tension. A cup of tea can not only help calm nerves but also help reduce cravings.
13. Keep Yourself Out From Tempting Situations
Smoking cigarette is very tempting. If your coworker goes for a smoke break and invites you, try not to accompany and instead do something else. Try to reward yourself each time you successfully keep yourself out from a tempting situation. Remember your ulterior objective is to quit smoking.
14. Speak To Someone Who Can Help
In case you are really lost or really unable to help yourself getting rid of the cravings, talk to someone who you can trust. Talk to a counsellor, a doctor or a psychiatrist. Even talking to someone (like your spouse, your kids or your best friend) who can draw your attention to something else is a good idea.
15. Remind Yourself Why You Quit Smoking
Finally, always remind yourself why you quit smoking. Remind yourself that this is for the wellbeing of your family, the environment and yourself. Quitting smoking will increase your self-esteem. Remind that in the long run you will save the extra money and will have a better and free life.
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