11 Ways to Quit Smoking for Those of You Who Are Already Addicted
For someone who has had the habit of smoking for a long time and wants to quit, it is not an easy matter. Making the commitment to quit smoking and sticking with it is an uphill battle. So, what are the effective tips that can be done to stop smoking addiction?
How to Quit Smoking Safely and Effectively
The habit of smoking is sometimes very difficult to stop once it becomes an addiction. However, there are actually many effective ways to quit smoking so you can get rid of this habit.
Here are some tips to stop smoking that can be done, including:
1. A Strong Desire from Within
The first step you can take is to commit from within yourself not to smoke. This method is done without therapy, drugs, or the help of others.
Although many people try to do this method, not many people succeed in doing it. Few people can quit smoking by relying on inner strength.
2. Positive Thinking
The next way to quit smoking is to always think positively. You may have tried to quit without success, but don’t let that discourage you.
Look back at what experience has taught you and think about what the next step might be based on previous experience.
3. Create a Plan to Quit Smoking
The next powerful way is set a date to quit smoking. After finding the right date, stick to it and stick to the rules you made.
Don’t make this rule an obstacle and think about continuing to avoid conditions that make you have to refuse cigarettes. Imagine that not smoking is not a hindrance until the urge to smoke has passed.
4. Keep Yourself Away from Stress
stress or being under pressure is one of the things that can make the desire to smoke appear. To prevent this from happening, it’s a good idea to divert it by doing fun activities instead.
In addition, you should get enough rest because usually stress is prone to attack when someone sleeps less than 7 hours a day.
Also Read: 9 Effective Ways to Overcome Stress After Quitting Smoking
5. Trying a New Hobby
Try a new hobby especially with friends who don’t smoke. Do something that gets your hands active and reduces stress like walking your pet. This one way, generally will be more successful to get people to stop.
6. Reward Yourself
Appreciating yourself for the struggle that has been done is the right thing.
Even if you are not completely successful in quitting smoking, but with the small achievements you have made, you have the right to indulge yourself with something you want or enjoy.
7. Tell Other People Conditions
Quitting smoking will be easier to achieve if you have the support of the people around you. Choose a friend who you think can help with the smoking cessation program. This is important because:
- Friends can help distract from smoking.
- Friends become good listeners about the problem at hand.
- Sharing struggles with friends makes the problems you face lighter.
8. Nicotine Replacement Therapy
Nicotine is one of the substances in cigarettes that makes a person feel addicted to cigarettes. Research published in The Cochrane Database System reveals that nicotine replacement therapy can increase smoking cessation rates by around 50-70%.
This therapy consists of several types, including:
- Patches. This type of therapy uses a kind of plaster to be attached to certain areas of the skin.
- Lozenges or lozenges. Nicotine in the form of lozenges or candy will usually be absorbed directly by the mouth so that the effects can be felt. Therefore, before and after consuming this type of nicotine, you are not advised to eat or drink for about 15 minutes.
Also Read: Low Nicotine and Tar Cigarettes, Really Safer for Health?
9. Brushing Teeth Routine
A smoker usually has bad breath. One way that can be done is to prevent this by brushing your teeth regularly.
When you brush your teeth often, your breath becomes fresh. This is what might make you reluctant to smoke because the smell of breath can be unpleasant.
10. Drink Using a Straw
Even though this activity looks simple, drinking using a straw turns out to be useful for those of you who are running a smoking cessation program. This will help the brain release dopamine, a brain chemical that can affect mood.
Apart from that, you can also consume healthy snacks to replace the desire to smoke.
In addition to the various natural remedies mentioned above, there are several prescription medications that can help you kick this bad habit.
Drugs that are usually used include Zyban (wellbutrin, bupropion) and Chantix (Champix, verenicline). These drugs work by affecting substances in the brain that cause a person to want to consume nicotine.
Quitting smoking is not easy for heavy smokers. Even so, you shouldn’t just give up. Try to do some of the methods above consistently so that efforts to quit this habit produce good results.
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- Anonymous. 10 self-help tips to stop smoking. https://www.nhs.uk/live-well/quit-smoking/10-self-help-tips-to-stop-smoking/. (Accessed March 2, 2023).
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- Santos-Longhurst, Adrienne. 2018. How to Quit Smoking Cold Turkey. https://www.healthline.com/health/quit-smoking-cold-turkey. (Accessed March 2, 2023)
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