How to make a plan to quit smoking
Excessive smoking brings serious health risks. Everyone knows that, but limiting or completely quitting smoking is not easy. However, with the help of a smoking cessation plan, it may be easier for you to get through this difficult period. Here are some ideas to help you create the best smoking cessation plan.
1. List the reasons you want to quit smoking
Only you can decide when you are ready to quit. So you need to understand why you made this decision and what will motivate you to quit smoking.
Make a list of the reasons you want to quit, these will be important foundations to support your quit plan. Reasons for quitting may include:
Improved health; Reduce the risk of future disease; Protect the health of family, friends and people around; Cost savings.
2. Pick a smoke-free day
Choose a specific date in the next month to quit smoking. You can choose a random date, a less stressful day, or a day that is meaningful to you, such as a birthday or holiday. Mark this date on the calendar.
Although many smokers want to reduce their smoking frequency gradually, scientific evidence shows that quitting abruptly - setting a smoking-free date and sticking to it - is more likely to quit long-term than.
3. Prepare for a smoke-free day
Research has shown that a combination of medical treatment and behavioral counseling increases the likelihood of successful smoking cessation. However, these interventions take time and are planned in advance. You also need time to consider and prepare support options, such as:
Ask your doctor about different types of smoking cessation aids: For example nicotine patches (nicotine replacement therapy - NRT), lozenges, gum, mouthwash, inhaler or nasal spray... These methods will apply on the day you quit. Some non-nicotine drugs can reduce nicotine withdrawal symptoms by mimicking the way the substance works in the body, for example Varenicline (Chantix). This medicine should be used 1-2 weeks before your quit date; List your smoking triggers and habits: Make a list of common triggers for smoking or your typical daily smoking habits. Do you smoke when stressed? Do you always smoke after meals? Do you smoke after work?... Identifying these habit patterns can help you identify when you need support or distract yourself from other triggers; Talk to people: Tell family, friends and co-workers about your smoke-free day. This gives you more emotional support. You can have them check your results, set up activities to help you quit smoking, and be patient with your mood swings. You can also ask your friends not to smoke around you and also not invite you to smoke.
Clean up your habitat: You'll probably need to spend some time checking around your home, car, office, and familiar areas to get rid of items used for smoking (e.g. cigarettes) , lighters, matches and ashtrays). Wash coats and other clothing that may have lingering tobacco odors. Clean upholstered furniture or curtains. Stock up on substitutes: Have items that you can replace your regular cigarette with, such as sugar-free gum, hard candy, straws, and sticks. You can also find items to keep your hands busy, like a squeeze ball. Leave these where you normally keep cigarettes or ashtrays; Schedule a tooth cleaning. Visit your dentist regularly, get tartar and take care of your teeth regularly to remove nicotine stains. With healthy and white teeth can be the motivation to help you decide to quit smoking. Take time to reflect on your smoking cessation plan. Especially if you've tried before and failed, find out what's holding you back. Analyze for yourself what works and what doesn't? Then revise your plan and do it differently this time.
4. Passing a smoke-free day
Getting through a quit day can be a huge mental and physical challenge, especially when cravings for cigarettes can pop up at any time. Check out some tips below to stay motivated on your quit day:
Don't smoke, not even a cigarette; Apply nicotine replacement therapy (NRT) if you have chosen that method; Regularly remind yourself of your reasons for quitting smoking; Drink plenty of water or juice; Maintain physical activity; Avoid smoking crowds and avoid people who suggest or invite you to smoke; Find a community group, counseling or class that supports smoking cessation; Practice relaxation and stress management techniques; Keep your hands busy with tobacco substitutes or doing regular activities like writing or knitting; Keep your mind free of distractions when necessary with a book or crossword puzzle. In general, with a well-prepared and well-prepared smoking cessation plan, you will have the support you need in the process of quitting. The more resources you can gather (support groups, nicotine replacements, medications, doctor's advice...) the more likely you are to kick your smoking habit.
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References: nhs.uk, health.gov.au, mayoclinic.org