The journey to a smoke-free life starts with the decision to quit smoking. Use these tips to beat cravings and prevent relapse.
Have you decided to quit smoking? Congratulations, you are on your way to a healthy life. However, the first few weeks are going to be hard, to say the least.
When you Google “how to quit smoking” or “I want to stop smoking”, you will get hundreds of thousands of results within a fraction of second. You cannot know which, if any, of these tips are going to work for you. That said, you should never give up on your efforts to stop smoking.
After years of success in transitioning smokers into non-smokers, we feel confident in sharing our most effective tips that help not only reduce the cravings, but also to help you quit and stay smoke-free. Before we start, keep in mind that quitting is a process.
1. Pick a Quit date
Because quitting smoking needs to be a planned and strategic process, setting the quit day is the best way to start. It allows you to prepare mentally to get through your day without cigarettes, purchase nicotine replacement products, and talk to your support network about a smoking cessation program.
On the quit day, you may smoke fewer cigarettes than usual or give it up completely (cold turkey). However, most experts suggest going cold turkey is more likely to be effective in the long run.
The urges to smoke peak several times during the quit day. Luckily, they are short-lived and tend to go away within a few minutes. Instead of looking for a reason to start smoking, which is common among smokers, stay busy, drink more water, chew gum, exercise, take deep breaths and remember the urge will pass.
2. Nicotine Replacement Therapy (NRT)
Nicotine, the active substance in cigarette smoke, is one of the most addictive substances ever known to human beings. When you stop smoking, the blood levels of nicotine drop and you have the urge to smoke again.
NRTs help to reduce cravings and withdrawal symptoms by supplying your body with controlled amounts of nicotine. Over time, they can help wean your body off cigarettes. They come in different forms - nicotine patches, nicotine lozenges, and gums. You can get them without doctor’s prescription.
On the other hand, you will need a prescription to purchase nicotine nasal spray and inhalers.
3. Write it down
Think journaling is not your cup of tea? Think again. Writing things down on a piece of paper regularly has a strong connection with your subconscious thoughts. The same can be beneficial while quitting.
Jot down the triggers, your thoughts while not smoking, and activities you did last time when you were fighting the cravings. What worked? What failed? Come up with your plan, so you have your go to method to pass the urge.
4. Stay close to your loved ones
Having a strong emotional support system greatly increases the success of any smoking cessation program.
Giving up your nicotine addiction can increase irritability, cause mood swings and may impair alertness. This is exactly when you should seek emotional help from your loved ones or support network.
Moreover, you may also go online to seek support from people who are going through a similar stage. Try joining a Facebook support group or follow inspiring motivation quotes on Instagram
5. Take care of your health
Smoking affects every system in the body. When you quit smoking, they gradually start to restore their functions. A common problem in smokers who have recently given up smoking is a dry cough. In addition, long-term smoking may have also caused the deficiency of certain vitamins and minerals.
For these reasons, it is critically important to take care of your health during the first few weeks of quitting. Also, this is the most critical period when a relapse is likely to occur.
Related: Why Smokers need more vitamins?
In addition to a healthy diet, consider taking supplements that are specifically designed to help quit smoking and preserve your health. Click here to learn more.