Want to Quit Smoking: 8 Effective Tips to Follow
Smoking. It’s a dangerous habit that can hold you back, not just physically, but also financially and socially! You might be aware of the health risks, right? Like experiencing cough, shortness of breath and an increased chance of serious lung diseases and more. But you know quitting smoking can feel like climbing Mount Everest in flip-flops.
Fear not, you’re not alone! Today this blog post is packed with 8 effective tips that help you to conquer the cigarette cravings and reach the goal of smoke-free living.
So, let’s get started!
1. Find Your “WHY”:
Before you start your tobacco-quitting journey, take a deep breath. To quit smoking, all you need is a strong personal reason. What is your motivation for quitting smoking? Is this the reason for protecting your family from secondhand smoke? Is it to improve your health, like reducing the risk of lung cancer or heart disease? Or simply want to save your money?
Write down the reasons and keep them close. Choosing the right motivation will help to overcome your urge to smoke.
2. Prepare Yourself and Avoid Triggers:
Always remember one thing: quitting smoking is more than just throwing out your cigarettes. Nicotine addiction means your brain will go through withdrawal without it. Prepare yourself in advance by joining quit-smoking classes, counseling, and medication so that you will be ready when you decide to quit.
Moreover, your surroundings play a huge role in quitting tobacco success. Identify and try to avoid your tobacco triggers. Create a plan to navigate the situations without tobacco. So, it is time to get rid of all temptations, like cigarettes, lighters, ashtrays- anything that might trigger your tobacco cravings. For example, if you smoke while talking on the phone, keep a pen and paper nearby to doodle instead.
3. Try Nicotine Replacement Therapy:
Nicotine withdrawal can cause severe issues, like headache, energy loss, mood swings and all these make the urge for “just one drug” hard to resist.
Consult your healthcare providers about nicotine replacement therapy. The options include the following:
- Prescription nicotine in a nasal spray or inhaler
- Over-the-counter nicotine patches, gums and lozenges
- Prescription non-nicotine stop-smoking drugs like Bupropion and Varenicline
These short-acting nicotine replacement options can help you to deal with intense tobacco cravings. Additionally, they are considered safe to use with long-lasting patches and non-nicotine drugs.
You can also opt for E-cigarettes. These are proven to be a more safer and effective option than nicotine replacement medications.
4. Lean On Your Support Network:
Quitting tobacco is not a solo trek. Find a friend, family and support network with whom you can share your plan for quitting smoking. When you feel tempted to smoke, it is vital to have some support to encourage or cheer on. Sometimes, joining a support group or talking to a counselor can keep you motivated in this journey. Having someone in support can make all the difference. Share your struggle story so that they can help you to overcome these.
Moreover, Behavioral therapy can assist you in developing and sticking to the strategies for quitting smoking.
5. Find Healthy Distractions:
Craving for a cigarette? Don’t light it up! Instead, find some healthy ways to distract yourself. Go for a walk, opt for chewing gum, do some stretches or just call a friend to distract yourself.
Nicotine often helps smokers relax, so once you quit tobacco, find alternative ways to unwind yourself. Listening to music, exercising, and spending quality time with friends and family can help you to overcome your cravings for cigarettes. It is also advisable to avoid stressful situations, especially during the first few weeks after quitting cigarettes.
6. Clean Your Environment:
Let’s imagine you’re trying to meditate in a mosh pit- not conducive to your inner peace, right? So, it’s time to “De-smokify” your surroundings. After quitting, get rid of everything that might tempt you back to the dark side.
Get rid of cigarettes, lighters, ashtrays and anything that smells like smoke. Clean your car out, and wash your clothes, carpets, and drapes to remove the scent of tobacco. Freshen your space to eliminate any smoking reminders.
7. Eat Healthy and Stay Active:
Avoid dieting while quitting smoking to prevent feeling overly deprived. Try to focus on eating more fruits, vegetables, whole grains, and lean proteins to support your overall health.
Additionally, physical activity can help curb nicotine cravings and ease withdrawal symptoms. When you feel the urge to smoke, try putting on your jogging shoes or doing some light exercise like walking or gardening. This can also help prevent weight gain.
8. Reward Yourself:
Quitting smoking is a marathon, not a sprint. Celebrate your milestones! Hit a week smoke-free? Treat yourself to a massage. Reached a month? Buy that book you’ve been eyeing. Just avoid anything that might undo your hard work, like a celebratory pack of smokes!
Moreover, quitting tobacco saves your money. So use an online calculator to see your savings and reward yourself with something enjoyable to stay motivated.
You can also write down or say out loud your reasons for quitting to feel better.
The Bottom Line
No surprise quitting smoking is always a challenging journey. But you know with determination and the right strategies, you can succeed. Remember there will be bumps along the road, but every day smoke-free is a victory.
So, consider online resources, support teams, and proper medication specially designed to help smokers to kick this habit. Quitting smoking is a big decision and you’re not alone.
Here at QTOX WELLNESS, we can help you to reach the summit of a smoke-free future. So, breathe easy!
FAQs
Ques 1: Why Varenicline is Used for?
The FDA-approved medication, Varenicline is used primarily for smoking cessation. It works by reducing cravings and withdrawal symptoms associated with quitting smoking and by blocking the pleasurable effects of nicotine.
This dual action also helps increase the chances of successfully quitting smoking. It is typically prescribed by doctors as part of a comprehensive quit-smoking program that may include counseling and support.
Ques 2: What is Bupropion and How is It Used for Quitting Smoking?”
Bupropion is an antidepressant medication that also aids in smoking cessation by reducing nicotine cravings and withdrawal symptoms.
It works amazingly by affecting neurotransmitters in the brain, particularly dopamine and norepinephrine.
This prescribed medication is used as part of a comprehensive smoking cessation program. Bupropion helps smokers quit by lessening the urge to smoke and improving the chances of long-term abstinence from cigarettes.
Smoking. It’s a dangerous habit that can hold you back, not just physically, but also financially and socially! You might be aware of the health risks, right? Like experiencing cough, shortness of breath and an increased chance of serious lung diseases and more. But you know quitting smoking can feel like climbing Mount Everest in flip-flops.
Fear not, you’re not alone! Today this blog post is packed with 8 effective tips that help you to conquer the cigarette cravings and reach the goal of smoke-free living.
So, let’s get started!
1. Find Your “WHY”:
Before you start your tobacco-quitting journey, take a deep breath. To quit smoking, all you need is a strong personal reason. What is your motivation for quitting smoking? Is this the reason for protecting your family from secondhand smoke? Is it to improve your health, like reducing the risk of lung cancer or heart disease? Or simply want to save your money?
Write down the reasons and keep them close. Choosing the right motivation will help to overcome your urge to smoke.
2. Prepare Yourself and Avoid Triggers:
Always remember one thing: quitting smoking is more than just throwing out your cigarettes. Nicotine addiction means your brain will go through withdrawal without it. Prepare yourself in advance by joining quit-smoking classes, counseling, and medication so that you will be ready when you decide to quit.
Moreover, your surroundings play a huge role in quitting tobacco success. Identify and try to avoid your tobacco triggers. Create a plan to navigate the situations without tobacco. So, it is time to get rid of all temptations, like cigarettes, lighters, ashtrays- anything that might trigger your tobacco cravings. For example, if you smoke while talking on the phone, keep a pen and paper nearby to doodle instead.
3. Try Nicotine Replacement Therapy:
Nicotine withdrawal can cause severe issues, like headache, energy loss, mood swings and all these make the urge for “just one drug” hard to resist.
Consult your healthcare providers about nicotine replacement therapy. The options include the following:
- Prescription nicotine in a nasal spray or inhaler
- Over-the-counter nicotine patches, gums and lozenges
- Prescription non-nicotine stop-smoking drugs like Bupropion and Varenicline
These short-acting nicotine replacement options can help you to deal with intense tobacco cravings. Additionally, they are considered safe to use with long-lasting patches and non-nicotine drugs.
You can also opt for E-cigarettes. These are proven to be a more safer and effective option than nicotine replacement medications.
4. Lean On Your Support Network:
Quitting tobacco is not a solo trek. Find a friend, family and support network with whom you can share your plan for quitting smoking. When you feel tempted to smoke, it is vital to have some support to encourage or cheer on. Sometimes, joining a support group or talking to a counselor can keep you motivated in this journey. Having someone in support can make all the difference. Share your struggle story so that they can help you to overcome these.
Moreover, Behavioral therapy can assist you in developing and sticking to the strategies for quitting smoking.
5. Find Healthy Distractions:
Craving for a cigarette? Don’t light it up! Instead, find some healthy ways to distract yourself. Go for a walk, opt for chewing gum, do some stretches or just call a friend to distract yourself.
Nicotine often helps smokers relax, so once you quit tobacco, find alternative ways to unwind yourself. Listening to music, exercising, and spending quality time with friends and family can help you to overcome your cravings for cigarettes. It is also advisable to avoid stressful situations, especially during the first few weeks after quitting cigarettes.
6. Clean Your Environment:
Let’s imagine you’re trying to meditate in a mosh pit- not conducive to your inner peace, right? So, it’s time to “De-smokify” your surroundings. After quitting, get rid of everything that might tempt you back to the dark side.
Get rid of cigarettes, lighters, ashtrays and anything that smells like smoke. Clean your car out, and wash your clothes, carpets, and drapes to remove the scent of tobacco. Freshen your space to eliminate any smoking reminders.
7. Eat Healthy and Stay Active:
Avoid dieting while quitting smoking to prevent feeling overly deprived. Try to focus on eating more fruits, vegetables, whole grains, and lean proteins to support your overall health.
Additionally, physical activity can help curb nicotine cravings and ease withdrawal symptoms. When you feel the urge to smoke, try putting on your jogging shoes or doing some light exercise like walking or gardening. This can also help prevent weight gain.
8. Reward Yourself:
Quitting smoking is a marathon, not a sprint. Celebrate your milestones! Hit a week smoke-free? Treat yourself to a massage. Reached a month? Buy that book you’ve been eyeing. Just avoid anything that might undo your hard work, like a celebratory pack of smokes!
Moreover, quitting tobacco saves your money. So use an online calculator to see your savings and reward yourself with something enjoyable to stay motivated.
You can also write down or say out loud your reasons for quitting to feel better.
The Bottom Line
No surprise quitting smoking is always a challenging journey. But you know with determination and the right strategies, you can succeed. Remember there will be bumps along the road, but every day smoke-free is a victory.
So, consider online resources, support teams, and proper medication specially designed to help smokers to kick this habit. Quitting smoking is a big decision and you’re not alone.
Here at QTOX WELLNESS, we can help you to reach the summit of a smoke-free future. So, breathe easy!
FAQs
Ques 1: Why Varenicline is Used for?
The FDA-approved medication, Varenicline is used primarily for smoking cessation. It works by reducing cravings and withdrawal symptoms associated with quitting smoking and by blocking the pleasurable effects of nicotine.
This dual action also helps increase the chances of successfully quitting smoking. It is typically prescribed by doctors as part of a comprehensive quit-smoking program that may include counseling and support.
Ques 2: What is Bupropion and How is It Used for Quitting Smoking?”
Bupropion is an antidepressant medication that also aids in smoking cessation by reducing nicotine cravings and withdrawal symptoms.
It works amazingly by affecting neurotransmitters in the brain, particularly dopamine and norepinephrine.
This prescribed medication is used as part of a comprehensive smoking cessation program. Bupropion helps smokers quit by lessening the urge to smoke and improving the chances of long-term abstinence from cigarettes.