1. Know the reasons to quit smoking
If you want to quit smoking, you should know why you want to stop smoking. It is because of the adverse effects brought on by smoking, want to look younger or because they want to protect your family from second hand smoke. Choose a very strong reason to beat the temptation to smoke. Consider the seven negative impacts of cigarettes here.
2. Do not underestimate
2. Do not underestimate
Might sound easy to quit smoking, you just need to throw all cigarettes and did not buy it. Unfortunately not as easy to stop this habit of thought. 95 percent of people who try to stop without treatment or medication, ended up with smoking again. The reason is caused by nicotine dependence. The brain becomes accustomed to nicotine and need it every time.
3. Do nicotine therapy
When you stop smoking, nicotine can make you feel frustrated, depressed, anxious or angry. Nicotine replacement therapy can help overcome this problem. Study shows nicotine gum and lozenges can help double your chances to quit smoking if carried out intensively. But be careful, use product like this with smoking is not recommended.
4. Ask Doctor
To make it easier to overcome addiction to nicotine without using products that contain nicotine, ask your doctor if there are pills that you can consume. There are several medications that help reduce hunger by affecting chemicals in the brain. The drug also will make you satisfied even if only smoked a few cigarettes. There are also several other medications that reduce symptoms of nicotine such as depression and inability to concentrate.
5. Ask for help from the nearest
Tell family, friends and coworkers that you're trying to quit smoking. Joining the anti-smoking groups or talk with a counselor can also be used as an alternative. Encouragement from them would provide great opportunities for you to immediately stop this bad habit.
6. Control stress correctly
One reason people smoke is that nicotine can help a person to be more relaxed. After quitting smoking, you should find another way to cope with stress, for example with a massage, listen to relaxing music, or take a yoga class. If possible, should avoid stressful situations during the first week when you begin to quit smoking.
7. Avoid alcohol and other smoking triggers
Certain activities can increase your desire to smoke. Alcohol is one of the most common triggers, so try to minimize it. If coffee makes you want to smoke, switch to tea for several weeks. And if you're accustomed to smoke after eating, find other ways to avoid such as chewing gum or brushing your teeth.
8. Clean house
8. Clean house
Once you smoked your last cigarettes, throw cigarette packs, lighters and ashtrays. Wash clothes, clean the carpets, curtains, or anything that is exposed to the smell of cigarette smoke. Use air freshener to get rid of the smell of cigarettes. You certainly do not want to see or smell something that remind you of smoking, is not it?
9. Move
9. Move
Physical activity can help reduce the craving for nicotine and relieve some symptoms. When the urge to smoke appeared, wearing sneakers, and do jogging. Even gave mild exercise such as walking accompanied by pets, cycling or gardening also provides significant benefits. Exercise also can help you avoid excess weight gain when quitting smoking.
10. Eating fruits and vegetables
10. Eating fruits and vegetables
Better not to do the diet when you try to quit smoking. Focus on eating more fruits, vegetables and low fat foods. According to a study at Duke University, these foods make cigarettes taste terrible.
11. Try and try again
11. Try and try again
Failed to stop it is common. Many smokers have to try several times before it finally managed to escape from this bad habit. Check the physical and emotional state that makes you give up. Use it as an opportunity to re-affirm the commitment to quit smoking. Once you make the decision again, set the 'start date to stop smoking' in the months ahead.