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How to Quit Smoking

❶Gradually reducing your use.




Find someone who also wants to quit smoking; tell your friends and relatives about your intentions and ask for help. You will need them if hard times come. Then smoke your last cigarette. Smoking is much more about psychological addiction than physical addiction, so make a list of activities that would help distract you from thoughts about cigarettes when they appear.

For instance, you can delve deeper into your job or hobbies, go jogging, ride a bike, go to a concert, or perform any other healthy activity. Instead, persuade yourself you have already done that. It is also important to remember that searching for substitutes is not a sound idea—why quit one bad habit if you change it to another?

Among the most popular substitutes are food, alcohol, and nicotine chewing gum. Start a physical exercise routine. This will help you feel you have moved on to a new life.

Besides, this will prevent, or at least minimize, the jump in weight that often follows quitting. One of the easiest alternatives is to buy a gym membership because free activities, such as jogging, will require additional willpower.

It is likely you will experience a temptation to check if you have quit, to test your willpower. Usually, a person decides to see if everything worked out, smokes a cigarette, thinking that the habit is broken and that there is nothing to worry about—and returns to it again. It is easier to say than to do. Still, quitting is an act worth doing. It will have a significant, positive impact not only on your health, but also on your self-respect, faith in yourself, and your ability to succeed in many more facets of life.

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Your process paper may refer to any topic: For example, it might be simple like saying, "I will reduce my use by one cigarette every two days. Have a plan in advance for when cravings strike. You might try hand-to-mouth. This describes the action of moving your hand to your mouth for smoking. Have a replacement to fulfill this need. Try snacking on low-calorie snacks, like raisins, popcorn, or pretzels, when this urge comes up. Go for a walk, clean the kitchen, or do some yoga.

You might also try to control your impulses by squeezing a stress ball or chewing gum when cravings hit. Method 2 Quiz Which of the following is an effective method for quitting smoking? Gradually reducing your use. Going to therapy during the quitting process. Using medication to quit. All of the above. Prepare the night before quitting. Wash your bedding and clothes to get rid of cigarette smells.

You should also get rid of any ashtrays, cigarettes, and lighters from your house. Make sure to get plenty of sleep, since this will help lower your stress. You may also want to re-read the list of reasons why you want to quit. Your family and friends can be extra support in your cessation journey. Let them know your goal and ask them to help you by not smoking around you or offering you a cigarette. You can also ask for their encouragement and to remind you of your specific goals when temptation is difficult.

Remind yourself that this is a process and not an event. Many people find that certain situations trigger the desire to smoke. You might want a cigarette with your cup of coffee, for instance, or you might want to smoke when you're trying to solve a problem at work. Identify places where it may be difficult not to smoke and have a plan of what you'll do in those specific places. For example, you should have an automatic response for a cigarette offer: Stress can be a pitfall when trying to quit smoking.

Use techniques such as deep breathing, exercise, and down time to help thwart stress. Be committed to not smoking. Continue your plan even if you have bumps in the road. If you have a relapse and smoke for an entire day, be sure to be gentle and forgiving with yourself.

Accept that the day was tough, remind yourself that quitting is a long, hard journey, and get back on your plan the next day. Try to avoid relapsing as much as possible. But if you do, recommit as soon as you can to quitting smoking. Learn from your experience and try to cope better in the future. Method 3 Quiz What should you do if you relapse?

Give up and start smoking again. Start again from the beginning. Consider using e-cigarettes or nicotine filters. Recent studies have suggested that using e-cigarettes while you quit smoking can help you reduce or quit smoking. Behavioral therapy combined with medication therapy can improve your chances of successfully quitting.

Your doctor can talk to you about medication therapy. Therapists can also help you through the process of quitting. Cognitive Behavioral Therapy can help change your thoughts and attitudes about smoking.

Therapists can also teach coping skills or new ways to think about quitting. This medication doesn't actually have nicotine, but it does help reduce the symptoms of nicotine withdrawal. Bupropion could increase your chances of cessation by 69 percent. It's normally prescribed in one or two mg tablets per day.

This medication curbs nicotine receptors in the brain, which makes smoking less pleasurable. It also reduces withdrawal symptoms. You should start taking Chantix one week before quitting.

Be sure to take it with meals. Take Chantix for 12 weeks. For example, you'll take one 0. Then you'll take one 0. You'll take one 1 mg pill twice per day after that. Try nicotine replacement therapy NRT. NRT includes all types of patches, gums, lozenges, nasal sprays, inhalers or sublingual tablets that have and deliver nicotine into the body. You don't need a prescription for NRT and it can reduce cravings and withdrawal symptoms. NRT could increase your chances of quitting by 60 percent.

Method 4 Quiz True or False: Is it possible to quit smoking without any help from a doctor or medication? Yes it is possible, but you will need to keep you hand and mind occupied.

Not Helpful 2 Helpful Just tell your crush that you care about them and want to see them live a healthy, long life. In order to do so, you want them to stop smoking. Yes, smoking will definitely affect your sex life.

It can cause your blood vessels to constrict and this will in turn damage your erectile tissue, making it hard to achieve an erection. Not Helpful 15 Helpful They have to want to quit. Tell them how you feel, and ask other people who are close to them to tell them as well. Give them reasons as to why they should stop and why you care so much. He has to want to change, but be honest and tell him how it makes you feel. Not Helpful 13 Helpful I want by boyfriend to abstain from smoking weed, but he can't give it up - why not?

Weed on its own is not actually addictive. What is addictive however, is the high it gives you, and this is why some regular cannabis users can struggle to stop smoking it. Speak to him about why he uses it - some people find it has medicinal uses for them, and can help to alleviate pains, and even help people to cope with anxiety.

Other people however use it as an escape from issues in their life. Is he using it to disassociate from the world around him? Or does he just like the occasional puff in the evening instead of a cold beer? Not Helpful 29 Helpful Perform aerobic exercise for about 20 minutes days a week. This means walking, jogging, running, biking, swimming.

You want to exert yourself to the point where you're slightly out of breath, then maintain that level of exertion for the duration of your workout. Everyone starts exercise at a different place. To avoid injury, it's better to start with too little rather than too much, and gradually work your way up. Pay attention to your body, and don't over train. A sore muscle or joint can quickly turn into an injury if you don't allow it to recover. Not Helpful 5 Helpful Replace cravings with fruit.

It may seem unoriginal, but it helps. If you forget that you have fruit or it doesn't look appetizing, try to cut and serve the fruit on a plate. When you will really crave for something, there will be a plate with already cut fruit which will look more appetizing and is easy to grab and enjoy. Not Helpful 19 Helpful The best way to quit cold turkey, is to throw out all your cigarettes and isolate yourself from them.

Don't buy them; when you see an ad, turn the channel or look away. Not Helpful 16 Helpful After having all of those bad chemicals inside of you, eating healthy is the best option. Try eating some green vegetables because the help flush out your system. There is no specific diet although lay off the junk food for a while as you'll put on weight otherwise. I've tried quitting by using prescription medications they helped but they made me severely depressed and suicidal - What else can I try?

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Quick Summary To successfully quit smoking, start by making a firm decision to quit and choosing a start date. Did this summary help you? Tips Avoid being around people that smoke or situations that remind you of smoking. Take a new hobby up so that you are distracted and not as tempted to smoke. Reduce your caffeine intake. When you cease smoking your body processes caffeine twice as efficiently, resulting in sleepless nights unless your intake is reduced. Try a simple auto-suggestion: I will not smoke", and while you are saying it, think of something else to do.

Consider whether you also have a psychological addiction to smoking. Most people who have smoked for very long do. If you have ever quit for three days or more, and then gone back to smoking, you are most likely psychologically dependent. If you do fail, never be disheartened, use this attempt as a practice so you're better prepared for the next try.

You might think you are going to break into your bad habits when you're in the middle of the process, but think about what you are aiming at and whatever you plan to do when you finally stop smoking; because at that moment you stop smoking, life seems so much better and joyful. Warnings If you are considering using a nicotine replacement therapy NRT product like nicotine patches, nicotine gum, or nicotine sprays or inhalers, be warned that they are also addictive.

Taking any smoking cessation drugs can be dangerous, always seek help from a doctor before taking such drugs. Electronic cigarettes as a smoking-cessation tool. American Journal of Preventive Medicine.

Help your clients kick the habit. Monitor, 39 10 , Pharmacotherapy for smoking cessation: British Journal of Clinical Pharmacology 77 2 Prescription drugs to help you quit smoking. Article Info Featured Article Categories:


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How to Quit Smoking Introduction The smoking problem has become quite prevalent in our society. Several governments have had problems dealing with a huge health care burden due to diseases and conditions brought about by smoking.

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Quit Smoking Essay. Quit Smoking Smoking remains the leading cause of preventable deaths and has negative health impacts on people at all stages of life. There are billion smokers in the world today. If current trend continues, that number will increase to billion by the year Worldwide, one in five teens aged 13 to 15 smokes.

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Quitting Smoking Essay Examples. 14 total results. The Reasons Why I Quit Smoking. 1, words. 2 pages. Smoking: An Expensive, Dirty Habit. words. A Look at Decisions to Quit Smoking as Steps to a Better Life. words. 2 pages. The Damage That Smoking Does on People. words. 2 pages. An Analysis of Smoking Effects on the Health of. Do not just fall for others’ exhortations; do not persuade yourself that you have to quit smoking as soon as possible. You do not have to do anything. Give your decision some time to ripen and make it when you understand that you actually want to quit.

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WHY QUIT SMOKING? Abstract Smoking cigarette creates major health, finance, and self-esteem problems. It is a major cause and death and illness to a human body organ. Quit smoking cigarette can stop or lower the risk of many human illnesses and conditions. Why Quit Smoking Cigarettes Cigarette smoking burns up your money (Rawlinson, ). Just imagine setting a fire and burning $2, . Most people know this is a fact, but many still continue to smoke. Eighty percent of most smokers have attempted to quit smoking more than once during the course of their smoking habit. The overall risk of death's such as in heart attack, lung cancer, and people who suffer in /5(8).