10 Self-help tips to quit smoking.
Think positive.You may have tried and failed to quit smoking in the past, but don’t let that discourage you. Consider what your experience has taught you and how you want to do things differently this time.
Make a smoking cessation strategy. Make a commitment, establish a deadline, and stick to it. Following the “not a drag” criterion can be quite beneficial.
Whenever you are in a difficult situation, tell yourself, “I won’t even have a single drag,” and adhere to this until the cravings pass. Consider situations when things could be tough (a party, for example), and prepare your actions and escape routes ahead of time.
Think about your diet. Is your favorite after-dinner cigarette? According to research conducted in the United States, some meals, especially meat, make cigarettes more enjoyable. Others, such as cheese, fruit, and vegetables, make smokes taste awful. So instead of your typical steak or burger, try a veggie pizza.You could also wish to alter your routine before or after meals. Getting up and washing the dishes right away, or settling down in a non-smoking area, may help.
Change your beverage.The above-mentioned US research also looked at beverages. Cigarettes taste better when mixed with fizzy drinks, alcohol, cola, tea, or coffee.Drink extra water and juice when you’re out and about. Some people find that merely changing their drink (for example, going from wine to vodka and tomato juice) reduces their desire to smoke.
Make nonsmoking pals.When you’re at a party, hang out with nonsmokers.When you look at smokers, don’t envy themThink of what they’re doing as odd — igniting a little white tube and inhaling smoke.
Recognize when you have a need for smokes. A yearning might endure for only 5 minutes. Make a list of 5-minute strategies before you quit up.You could, for example, leave the party for a moment to dance or walk to the bar.Consider this: smoking and drinking together increase your risk of mouth cancer by 38 times.
Get moving!According to a review of scientific studies, even a 5-minute walk or stretch reduces cravings and may help your brain release anti-craving hormones.
Get some help quitting smoking.If you have friends or family members who wish to quit, offer that you quit together.Your local stop smoking service can also provide assistance. Did you know that with their expert guidance and advice, you’re up to four times more likely to succeed in quitting?
Keep your hands and lips occupied. Nicotine replacement treatment (NRT) has been shown to increase your chances of success.In addition to patches, there are pills, lozenges, chewing gum, and a nasal spray. There are also portable items, such as the inhalator or e-cigarettes, if you like to hold a cigarette.When you’re out and about, consider drinking from a straw or placing your drink in the hand that typically carries a cigarette.
Make a list of reasons why you want to stop.Keep reminding yourself of why you decided to give up. Make a note of the reasons and refer to it when you need assistance.