13 best smoking cessation tips ever

Smoking is a bad habit, harmful to your health. Therefore, learn how to quit smoking today to protect your health and those around you. Cigarette cravings can bring you down when you're trying to quit. Use the 13 best smoking cessation tips ever in the article below to combat cravings and quit smoking.

1. How to quit smoking or quit smoking?

For most people who use tobacco, the urge to smoke or the urge to smoke can be very strong. But you don't have these cravings. When the urge to use tobacco occurs, remember that while it can be intense, it will likely pass within 5 to 10 minutes whether you smoke or suck on a cigarette. Every time you fight the urge to smoke, you are one step closer to quitting smoking for good.
The important thing about smoking cessation tips is that you don't give in to these cravings. Although cravings can be intense and cause anxiety, they are only temporary. With the right measures and a support system, over time, you can permanently overcome cravings and quit smoking.
Here are some effective smoking cessation tips:
1.1. Nicotine replacement therapy Options for nicotine replacement therapy will include:
Nicotine comes in a nasal spray or inhaler, which may require an over-the-counter nicotine patch, gum, and lozenge contains nicotine to quit smoking such as Zyban (bupropion) and Chantix (varenicline), which requires a prescription.
Nicotine là một chất gây nghiện mạnh có trong thành phần của thuốc lá
1.2. Avoiding craving triggers Situations that make you want to smoke or happen while you drink alcohol or stressful situations. You need to identify the triggering situations and avoid them altogether or find ways to deal with them.
1.3. Delay and Positive Reinforcement When cravings arise, delaying smoking by finding excuses or going to smoke-free areas is considered the most popular smoking cessation strategy until the craving hits. disappearing can be extremely helpful. The habit of being alone can also make you want to return to your smoking habit. Therefore, limit being alone if you are afraid you will smoke.
1.4. Coping Mechanisms Different coping mechanisms can help you overcome your cravings for cigarettes. Chewing gum, candy, nuts, or anything chewy or crunchy can help. Brushing leaves a clean feeling in your mouth and can help eliminate cravings for cigarettes. Distract yourself by doing other activities, such as washing dishes, watching TV, playing with pets, or talking to friends and family to get over your cravings.
1.5. Physical activity and your hobbies Healthy smoking tips with physical activity including exercise, sports, yoga, brisk walking, and even dancing can help reduce cravings for cigarettes. If physical activity is not possible, cultivating hobbies like writing, art, crafts, and even housework can be equally helpful.
1.6. Stress Management Stress management is essential for people who have a habit of smoking due to stress. Managing stress by practicing relaxation techniques such as deep breathing exercises, yoga, visualization, meditation, massage, or listening to soothing music can help.
Trà xanh thanh lọc cơ thể: Đúng hay không đúng?
Uống nhiều nước sẽ giúp thải loại nicotine nhanh hơn, trà xanh loại nhẹ cũng khá hữu ích đối với cai thuốc lá

1.7. Diet Drink plenty of water and green tea, avoid coffee and black tea and especially during the first few days of quitting. This habit can help you get rid of nicotine faster. Eating lots of fresh fruits and vegetables can help you improve your digestion and overall health and fight cravings for cigarettes.
1.8. Finding a Support System to Quit Smoking Connecting with friends and family can help you stay motivated and support smoking cessation. Engaging in activities with friends and family can help distract from cravings, and we may also consider consulting a professional therapist to help suppress cravings and manage stress. .

2. 13 best smoking cessation tips ever

2.1. Find the fastest motivation to quit smoking Always find your own motivation. The best smoking cessation tip is to stay motivated.
To be successful in something, first of all, you must have goals and motivation for yourself. If action is not motivated, there will never be success, only a break in the middle of the road.
So, before smoking, always think of the benefits and motivations such as: reducing the possibility of cancer, reducing cardiovascular diseases, improving better health. Also think about your family: quitting can protect your family from the harmful effects of secondhand smoke.
To stay motivated, you need a personal and strong reason to use the most effective smoking cessation tips. It could be to protect your family from secondhand smoke. Or reduce your risk of lung cancer, heart disease, or other illnesses. Or to look and feel younger. That's why every time you want to give up, always look at your family and look at the reason you started to get more motivation to fight.
2.2. Prepare a scientific plan to quit suddenly An extremely important key to effective quitting smoking is that you should thoroughly understand the problems before and after taking action, find out the difficulties you will face during the period. Take the best measures first, then decide when to quit smoking quickly.
Quit smoking suddenly but still need to come up with a detailed and scientific plan to make the smoking cessation process as simple and effective as possible. For example: How many cigarettes to smoke today or how to smoke less tomorrow, set a new time frame to use tobacco.
Be strict with yourself with your plans and goals set in a disciplined way, always rewarded when completed, will punish when foul.
2.3. Consider Nicotine Replacement Therapy When you quit smoking, nicotine withdrawal can give you headaches, affect your mood, or drain your energy. Craving “just one pull” is hard. Nicotine replacement therapy can curb these urges. Studies show that nicotine gum, lozenges, and patches improve your chances of success while you are also on a smoking cessation program.
2.4. Learn about Prescription Drugs Medicines can curb cravings and can also make smoking less satisfying if you hold a cigarette. Other medications can ease withdrawal symptoms, such as depression or problems with concentration.
thuốc chống trầm cảm
Thuốc trầm cảm có thể khiến bạn hạn chế cảm giác muốn hút thuốc lá

2.5. Support from relatives Relatives are both a great motivator and a companion to accompany you on a difficult journey.
Ask friends, family and like-minded people to remind you, care and discipline when you make mistakes to help you stay in control of your plans and goals.
In addition, you can find and join a support group or find a mentor and helper to boost your morale when it's difficult.
Tell friends, family and others you are close to that you are trying to quit. They can give you some encouragement and tips to quit smoking, especially when you want to smoke again. You can also join a support group or talk to a counselor. Behavioral therapy is a form of counseling that helps you identify and stick to your quitting strategies.
2.6. Give yourself a break. Relaxing yourself is a good way to quit smoking. To increase the rate of success you must always let the body in a relaxed state.
The reason most of us come to a cigarette is that you are stressed, tired, you want to find refreshment and mental relaxation. And tobacco is the fastest and most effective solution.
To reduce smoking, we must keep our mood and body in a state of relaxation, rest by exercising, listening to our favorite music, or meeting friends who have similar ideas.
Limiting your exposure to stressful situations for a few weeks is the fastest way to help you reduce and quit smoking.
One reason people smoke is that nicotine helps them relax. Once out, you'll need new ways to relax. There are many options. You can exercise to blow off steam, tune in to your favorite music, connect with friends, give yourself a massage, or spend time on a hobby. Try to avoid stressful situations for the first few weeks after you stop smoking.
2.7. Avoid alcohol and other factors Alcoholic beverages will be the main cause of your cessation of smoking because when using alcohol will stimulate the brain, stimulate your habits, not only when If someone smokes on the table, it will also stimulate your brain to remember a cigarette. Coffee is also something that must change in taste when in the process of quitting smoking. Is it when we drink coffee we will always need more? Cigarettes are vivacious, aren't they? So switch coffee to green tea for a few weeks to increase your chances of success in quitting. After a meal we usually smoke this is what 90% of you guys have, get up and go for a walk. , washing dishes for your wife, chewing gum is the easiest way to quit smoking. When you drink alcohol, it will be harder for you to achieve your goal of not smoking. Therefore, try to limit alcohol when you first quit. Likewise, if you usually smoke while drinking coffee, switch to tea for a few weeks. If you usually smoke after a meal, find something else to do instead, such as brushing your teeth, going for a walk, texting a friend, or chewing gum.
2.8. Deodorizing tobacco at home When you are determined to implement effective smoking cessation tips, you should also store all related, smelly items in your home, wash your clothes and wash everything such as carpets, curtains, etc. If you often have a habit of smoking in the car, you must also clean, clean and use scenting and cooling agents to deodorize tobacco. Make sure you don't smell cigarettes in familiar places like your home or car to avoid irritation. When you've smoked your last cigarette, toss out all ashtrays and lighters. yours. Wash any clothes that smell like smoke, and clean your carpets, curtains, and upholstery. Use an air freshener to help get rid of that familiar scent. If you smoke in your car, clean it. You don't want to see or smell anything that reminds you of smoking.
tập thể dục cường độ cao
Tập thể dục là phương pháp vừa cai thuốc lá nhanh vừa tốt cho sức khoẻ.

2.9. Persistence You know that quitting smoking is a difficult problem, not everyone who wants to quit is able to quit, so it is necessary that you have perseverance, not be discouraged by failure but need to get up and do it again. .
To succeed in something, you also have to go through many failures to be able to draw experience for the next straight step. So don't feel like you can't continue for a few times of failure and feel discouraged and give up, always persevere and success will come to you.
2.10. Exercise method to help quit smoking effectively! According to research, when you exercise can make you curb your body's cravings for nicotine, cravings for cigarettes, this is considered a method that is both good for health and the fastest and most effective way to quit smoking.
So when you are craving a cigarette, put on your shoes and run or stand up and walk a few laps, it will be very helpful in nicotine withdrawal.
Being active can curb nicotine cravings and ease some withdrawal symptoms. Instead, when you want to have a cigarette, put on your shoes and go for a jog. Even light exercise can help, like walking the dog or weeding in the garden. The calories you burn will also prevent weight gain when you quit smoking.
2.11. Eat fruits and vegetables According to research in the world, fruits and vegetables are foods that help support smoking cessation relatively effectively. People who eat a lot of fruits and vegetables are three times more likely to succeed than the average person.
Because in some foods, it will affect the production of saliva in the mouth, which has the effect of changing the perception of the smell of the drug. This helps you reduce cravings and make the drug taste better.
In addition, in fruits and vegetables also bring us good nutrients such as vitamins of all kinds, Omega 3, help us reduce stress, detoxify, reduce hunger, both good for health and help your body avoid side effects when quitting smoking.
Don't try to diet when you quit smoking. Instead, keep things simple and try to eat plenty of fruits, vegetables, whole grains, and lean protein. These are very good for your health.
2.12. Think of the rewards of success The first and biggest reward is that our health improves day by day, without having to worry about unexpected cancers or strokes anymore.
Next is the saving of money that is not too big but not too small from buying medicine.
And finally, you will have more time to be close to your family and children without fear of smelling bad or harming the health of your family members when you don't have to smoke. .
The biggest reward is family joy and happiness when you can quit smoking.
2.13. Remember that time is with you As soon as you quit smoking, you will begin to receive the immediate health benefits. After just 20 minutes, your heart rate should return to normal. Within a day, the carbon monoxide level in your blood will also drop back to where it was. Within just 2 to 3 weeks, you'll start to reduce your chances of having a heart attack. In the long run, you will also reduce your risk of lung cancer and other cancers.
Use drugs to help quit smoking
Medicines can help you reduce cravings, they should only be used with the consent and guidance from a doctor. This method is considered the fastest and most effective way to quit smoking.
Nicotine replacement therapy includes smoking cessation gum, nicotine patches, quit lozenges, and inhalers or nasal sprays. These products will help you get the right amount of nicotine without the harmful chemicals and toxic gases found in cigarettes. The product helps you to partially solve the problem of psychological addiction.

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References: webmd.com, helpguide.org

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