Wishing to stop smoking
Around 13% of the Australian population smokes every day, and the majority of smokers wish to quit. According to Quit data, 81% of Victorians who smoke have attempted to quit at least once. Every year, over half of those who try to stop do so. Successful quitters consider their previous attempts as practice and experience from which to learn and grow. Some people find that stopping ‘cold turkey,’ or entirely and abruptly, is a good technique for them. However, if you haven’t been able to quit smoking on your own, employing quit smoking programs and medicines may boost your chances of succeeding.
The advantages of quitting smoking
Quitting smoking at any age lowers your risk of heart disease, stroke, cancer, chronic bronchitis, and a variety of other smoking-related health problems.The sooner you leave, the better your health. In the first several months after quitting, your health will improve. Your heart and lungs will thank you. Blood flow to your hands and feet will improve, as will your immune system.
Quitting smoking may be difficult at first, but after six months, your stress levels and mood may be better than when you were smoking.
Most smoking-related illnesses are avoided in those who quit smoking before the age of 30. They live 10 years longer than they would have if they had continued to smoke. Even if you quit smoking at the age of 60, you will be healthier and live a few years longer.
If you already have a smoking-related ailment, quitting will improve your condition and aid in your treatment more than continuing to smoke.
Suggestions for Quitting Smoking
Planning your exit strategy might be really beneficial. Here are some suggestions to get you started.
Inform your family and friends of your goal to quit smoking and ask for their support. Don’t underestimate the importance of family and friends’ help.
Learn from your mistakes. Most smokers have attempted to quit previously, and thinking about prior attempts can be discouraging. These experiences, however, teach us a lot about what to do and what not to do the next time! These experiences are stepping stones to future achievement. Consider what worked for you in the past, what didn’t, and what you may do differently this time.
You do not have to give up on your own. Telling your friends and family that you’re attempting to stop and requesting their aid will make the process easier. The American Lung Association and other organizations can provide expert advice. Friends that smoke may even join you in your attempt to quit!
Concentrate on your motivators. Motivation waxes and wanes, which is completely normal—what can you do to boost your motivation when you’re feeling dejected or low?
Increase your self-assurance. It is critical to have faith in your ability to succeed! What can you do to boost your self-esteem? When you set and complete a series of minor objectives, imagine your achievement, and feel like you have the tools to handle any scenario, your confidence will grow.
How do I intend to quit?
Consider previous attempts to stop and what went wrong. Make plans to avoid the same errors next time.
Determine your approach. Do you intend to quit cold turkey, take nicotine replacement treatment, or employ an SMS or online assistance service like QuitTxt or QuitCoach, for example? Determine whether you need to see a doctor or get nicotine replacement treatment before you plan to quit.
Make a list of all the reasons why you want to quit smoking and refer to it every time you are tempted to smoke.
Set a quit date and stick to it
Remove all cigarettes, lighters, and ashtrays from your home and vehicle. If your partner smokes, offer that they quit as well, or that they just smoke outside the house, away from you. Prepare for circumstances in which you know you will want to smoke.
How can I stay on track?
Eat more fruits, vegetables, and wholemeal cereals and less processed food that is heavy in fat and sugar to avoid unwanted weight gain (such as chips, biscuits, lollies and soft drinks). Do some enjoyable activity, such as walking or swimming.
After stopping, your body will absorb more caffeine than normal. Reduce your intake of coffee and tea to avoid caffeine-induced anxiety and restlessness.
Spend the money you’ve saved on yourself. Your efforts are well deserved.
Remember that having a cigarette does not mean the end of your quit effort. A blunder is a setback, not a loss. Make a list of your triggers and determine how to avoid them in the future. It is okay to continue taking quitting drugs, including nicotine replacement products, and trying to stop after a slip-up.
Managing Cravings When Quitting Smoking
Cravings are just temporary. Use the 4Ds to go through them:
Resist the impulse to grab for a cigarette.
Take a few deep breaths.
Drink plenty of water.
Do anything else to divert your attention while the urge passes.
Vaping to quit smoking
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