8 Simple Ways To Quit Smoking
Don’t let your health go up in smoke; these 8 simple ideas will help you get rid of the habit
31st May is WHO’s World No-Tobacco Day and we thought there couldn’t be a better time to talk about smoking and how to quit the habit if you find yourself reaching for a cigarette every other hour. Here are 8 simple and effective ways to help you quit smoking and get your health back on track.
1. Fix a quit date
Decide a date by which you hope to have completely given up smoking. It could be any date; maybe you could choose a date that has some significance in your life – your or your loved ones’ birthday, for example. Choose a practical duration over which you think you have a good chance of being able to get rid of your smoking habit.
2. Involve your friends, family, and colleagues
Let everyone know that you have decided to quit smoking. Talk to them about how you feel about it, the benefits you will get out of quitting and how you plan to gradually kick the habit. From time to time, these people will remind you of your goal if you start to deviate or lose motivation.
3. Cognitive-behavioural therapies can help
Cognitive-behavioural therapies are known to provide relief from the withdrawal symptoms that one experiences when trying to quit smoking. Sufficient sleep, balanced diet, exercises, and consuming lots of water can help with symptoms such as headaches and restlessness and lack of concentration.
4. Nicotine replacement therapy
Nicotine gum, patches and inhalers can help you gradually quit smoking while keeping withdrawal symptoms at their minimum. Nicotine therapy involves providing nicotine to the body so that the urge for cigarettes (and the tobacco they contain) is curbed. This approach works more effectively when combined with cognitive–behavioural techniques. More than quitting tobacco, your ultimate goal should be to cure yourself of nicotine addiction.
There are prescription medicines like Bupropion (Zyban) and Varenicline (Chantix) that can help you get off cigarettes; these also help cope with withdrawal symptoms. You should consult your doctor about these medicines.
6. Make a list of your triggers
Jot down your triggers – write every one of the situations that bring up the urge to smoke. Now, think about how you can avoid these situations. If you can’t avoid them, devise ways to cope with them effectively without having to reach for cigarettes.
7. Start sweating
Physical activity is very helpful in keeping your mind off tobacco cravings. Even short sessions of exercises — such as running up and down the stairs a few times — can make a tobacco craving go away. Gradually, incorporate a workout routine in your daily schedule to give your overall health a boost.
8. Grab a cup of green tea
Prepare and have a cup of green or herbal tea whenever you feel like smoking. The active elements in the tea will provide the same stress relief as the nicotine in cigarettes does.
Smoking, as a habit, comes with few benefits and the consequences far outweigh the momentary relief from nicotine cravings. Your loved ones – your friends and family – are also susceptible to second-hand smoke from your cigarettes. Besides, leading a healthy life will help you stay more active, more productive and more involved with those around you. So, take your first step towards a smoke-free life, today. We know you can do it!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.