Look up one in your area. If you enjoy bonding with others, group counseling can also be effective with addictions. [1] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Connect with real life stories. Read about people who live with the devastating effects of smoking. It’s going to be really hard to quit if you’re not ready. Think about the reasons you want to keep smoking and why you’re resistant to the idea of quitting. [2] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 7 January 2021.
Some of the ingredients in cigarettes and smoke are: tar, lead, acetone, arsenic, butane, carbon monoxide, ammonia, and formaldehyde. Maybe you’ve always heard that you should stop smoking because it’s bad for you. Now, you know exactly why cigarettes are unhealthy.
Second-hand smoke can cause cancer in your loved ones. Those around you are also at risk of becoming ill with colds and flus more often as well as having heart disease, respiratory problems, and even having trouble getting pregnant. Studies have shown that parents who smoke often raise children who end up smoking, too. So, quitting today could make a difference in your kid’s life tomorrow.
Research shows that having some form of support when trying to quit an addiction can assist you in being more successful. [5] X Research source Your support group can be there on days when you really want to reach for that cigarette. Phoning a friend or spending time with someone you care about can prevent you from relapsing.
Talking to a therapist can help you uncover the underlying reasons you’re not ready to give up smoking just yet. [7] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 7 January 2021.
Alternative “cigarettes” Cinnamon flavored gum Mouthwash and dental floss to get the taste out of your mouth. A pen, a small rock or string of beads to fill the place of the physical action of holding the cigarettes. The phone number of someone who will support you during difficult moments.
Side effects could include: nightmares, insomnia, and skin irritation for patches; mouth soreness, difficult breathing, hiccups, and jaw pain for gum; mouth and throat irritation and coughing for nicotine inhalers; throat irritation and hiccups for nicotine lozenge; and throat and nasal irritation as well as runny nose if the nasal spray is used. E-cigarettes look like regular cigarettes, but they are operated by battery. An atomizer heats a solution of liquid, flavorings, and nicotine that creates a mist that is inhaled. E-cigarettes look promising for quitting, but there are some cautions. While they do not contain as many harmful chemicals as cigarettes, they do contain nicotine. For someone who doesn’t really want to quit, this could be a good compromise for the moment[8] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source .
How many cigarettes are you smoking per day? When are you smoking? Morning? After lunch? Evening? For what reason are you smoking? To ease your nerves? To relax you before sleep?
Mark the day in your calendar and alert all your friends so that they can prepare to encourage you on your journey. This symbolic ritual helps you to get yourself prepared mentally to no longer being a smoker. Count down each day and aim to become more confident about your decision.
You need to find healthier habits to add to your life that meet the same objective as smoking does for you. Becoming more active physically is usually one upside to quitting smoking. This will also help you offset any sudden weight gain. If you simply enjoy the oral sensation, pick up a bag of lollipops or straws that you can put in your mouth when a craving strikes. If you depend on smoking to relax, download a relaxation tape or calming music and start practicing meditation or yoga.
Buy yourself an ice cream or cupcake for getting through the first day. Or, treat yourself to a relaxing massage once you go without smoking for a week.
Studies have revealed that we are much more likely to commit and persist during a challenge if we broadcast our intentions socially. [14] X Research source Log on to Facebook, Twitter, Instagram or your personal blog and let the world know that you are making a commitment to quitting cigarettes. Think about it this way: you’ll have an even bigger support group!
Many of us have developed associations between smoking and other activities like drinking alcohol or coffee. Do what you can to avoid those things you associate with smoking during that first month, or for as long as it takes for you. Don’t test yourself until you’re ready.
Many of us have developed associations between smoking and other activities like drinking alcohol or coffee. Do what you can to avoid those things you associate with smoking during that first month, or for as long as it takes for you. Don’t test yourself until you’re ready.
Keep a positive outlook. You may relapse and start back smoking several times before you totally kick the habit. A Gallup poll showed that most U. S. smokers try to quit an average of 3. 6 times in their lifetimes. [17] X Research source You have formed an addiction to nicotine and it won’t be easy to break the habit. Stay consistent with living a healthier life, avoiding triggers, and finding better ways to cope with stress. You can do this! Think about the long run. If you need more help, ask for it and seek it. Get patches, herbal supplements, or nicotine gum. Look up pictures of lung cancer victims and read stories from surviving families.
