Stop smoking is a difficult task but not impossible. Many people try quitting smoking several times and most of them fail because of withdrawal symptoms. Quit smoking is a task which also requires support from your friend / family / loved ones. Quitting can be a bit easier if you have a plan. When you think you’re ready to quit, here are a few simple steps you can take to put your plan into action.
Know why you are quitting:
Before you start quitting, it’s important to know why you are quitting. Do you want to be healthier? Want to save money? Want to keep your family safe? If you’re not sure, ask yourself these questions:
- What do I not like about smoking?
- What do I miss out on when I smoke?
- How is smoking impacting on my health?
- What will happen to me and my family if I keep smoking?
- How will my life get better when I quit?
Every time you get urge you can look at the list.
Learn to manage your triggers and cravings:
Triggers are specific persons, places, or activities that make you feel like smoking. Knowing your smoking triggers can help you learn to deal with them.
Cravings are short but intense urges to smoke. Cravings last for few minutes. You can plan a list of short activities when you get a craving.
Find the ways to Control Nicotine Withdrawal
When you start quitting, in the initial weeks you may start feeling uncomfortable and urge for cigarettes. This is because of withdrawal. People smoke from a long time, their body got physically dependent on nicotine. When they suddenly stop they start experiencing the withdrawals. Withdrawals may last for few weeks in this time you may:
- Feel anxious, nervous, or restless
- Unable to concentrate on work
- Loss of appetite
- Feel little depressed
- Unable to sleep
Just remember, these are the temporary no matter how strong they feel at that time.
Explore quit smoking therapies / NRT (Nicotine Replacement therapy) :
Nicotine Replacement Therapy is a treatment to help people stop smoking/chewing tobacco. It uses products that supply low doses of nicotine. These products do not contain many of the toxins found in smoke/Tobacco. The goal of therapy is to cut down on cravings for nicotine and ease the symptoms of nicotine withdrawal.
In India, there are moreover two different therapies available in NRT
Get support from your friends and family
Quitting smoking is easier when the people in your life support you. Let them know you are planning to quit and explain how they can help. Here are a few tips.
- Let them know why you are quitting
- Ask your friend not to give you a cigarette or do not smoke in front of you
- Ask them to check in with you to see how things are going.
- Ask them to help you think of smoke free activities you can do together ( watching movies, playing games)
Support is one of the keys to successfully quitting.
Looking to make a permanent change? Quit today.