Quit Smoking Tips

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According to surveys around 15 million smokers try to quit smoking each and every year. Unfortunately, less than 3% of these people will actually be successful for three to 12 months. But, do not lose hope because smokers who try often will actually succeed at a higher rate than those who try less often. There are several tips that will help you to set yourself up for success when you attempt to quit smoking. Remember these things as you set your goals in your sights on success.

1. Learn the effects of smoking on your body. By understanding the dangerous effects on the health risks you help to pad your motivation and increase the chances that you will continue to try to quit smoking even if you smoke one or two cigarettes during the process.

2. Prepare yourself to quit smoking through planning and preparation. Some individuals find that they can go cold turkey by just waking up one morning in deciding this is that. However, most are more successful when they determine their personal goals, decide on their reasons for quitting and get rid of their temptations that can interfere in any stop smoking program.

3. Recognize that there will be some physical and emotional discomfort when you attempt to stop smoking. Nicotine is an addictive drug that will cause some physical withdrawal symptoms in the act of smoking also causes psychological addiction. Combination of these two things results in a habit that is hard to break.

4. Take a hard look at your own personal reasons that you started smoking and the reasons that you want to quit today. These are going to be the things that helped to fuel your motivation when you reach the challenges that are sure to show up as you tried to break this nicotine habit.

5. Remember that you do not have to do this on your own. People who find support mechanisms for themselves before they tried to quit smoking are often more successful than those who attempt to quit by themselves.

6. The research on using medications or treatment aids to help you quit smoking is a bit nebulous. Pharmaceutical companies believe that using medications such as Zyban or Chantix will increase the chances that you will be successful. Manufacturers of electronic cigarettes pose the same research results. And some physicians believe that going cold turkey results in the best results possible. How you choose to go through your stop smoking program is truly up to you. You have the opportunity or the chance to use stop smoking medications, nicotine patches, Nicocure or electronic smoking devices in order to assist your body through the nicotine withdrawal.

7. Remember to celebrate your successes along the way. Quitting smoking is the big deal, do not trivialize it.

8. Be specific with your family and friends about the type of help or support that you want from them. Do not allow them to cause you to make a decision that you are not fully comfortable with.

9. The symptoms of grumpiness and personality changes usually do not dissipate completely until after the first two weeks. Make sure that you make your family and friends fully aware of what they may experience as you withdraw from nicotine and tobacco.

10. Stay busy and active during this process. If you are able to go to the movies, go to public places where smoking is normally not allowed, involve yourself in activities that require fine motor skills such as gardening, knitting or quilting as well as connecting with friends and family you’ll be more likely to stave off feelings of boredom and increase the likelihood of success.

11. Talk with your physician prior to quitting. Be sure that there are no side effects from any medications or other underlying medical conditions which may have repercussions. For instance, the withdrawal of nicotine in an individual who suffers from diabetes may change his insulin requirements. By speaking with your physician prior to your quit date you’ll be best able to assist your body through the withdrawal symptoms.

12. Start a mild to moderate exercise program. Exercise will help to relieve the stress of going through withdrawal and help your body recover from years of damage done by the cigarettes. Start slowly with short walks once or twice per day. Listen to your body carefully and as you feel better build up to 30 to 40 minutes of rigorous activity three to four times per week. This will help your body to recover from the negative effects of nicotine and tobacco as well as to increase and improve your overall health.

13. In the first several weeks incorporate some deep breathing exercises each day for three to five minutes. Read through your nose very slowly and hold it for a few seconds before exhaling very slowly through your mouth. Use this as a means to increase your relaxation and prior to any visualization you may be using. It also helps to open up alveoli should been closed for years and it’s increase the oxygenation of your lungs and blood.

14. Visit your dentist once you have quit smoking and get your teeth cleaned. Speak with them about any tooth whitening processes which you’d like to the towns in order to remove any yellow staining which has been ground into enamel. By helping to improve your appearance you’ll also help to increase your motivation.

15. Drink plenty of fluids during this process. Your body will spend the first two weeks flushing toxins and waste products out of the body in order to help it heal. By drinking lots of water he will improve this affects and help your body along.

16. Use a journal to help write down your feelings or whatever is on your mind when you have a craving for a cigarette. Keep this journal with you at all times so that you’re able to use it at appropriate moments. By writing down your feelings and working through your issues you’ll be better able to be successful.

17. Remember that quitting smoking takes a period of time. This is because nicotine makes physical changes to the brain and clauses 11 different regions in the brain to grow millions of extra acetylcholine receptors. It takes time to recondition the subconscious need for nicotine and to move beyond years of conscious smoking rationalizations and minimizations.

18. Remember that you are quitting smoking just one day at a time. In fact, it is just one puff at a time. Do not think beyond the end of this day because once you finish to this day you have stop smoking for one more day in your life.

19. Nicotine dependency is real and permanent. It is a true addiction and is a recipe for relapse. There is no such thing as taking just one puff off of someone else’s cigarette. Once you administer a drug to an addict it will cause the reestablishment of any chemical dependency at the old level or greater. This means that taking one puff once you have finished smoking completely will often cause an individual to relapse. This does not mean that you can’t relapse. Only that you should not mistakenly believe that once you have successfully quits you can go back and smoke one or two cigarettes every so often.

20. Recent research investigating the use of nicotine replacement products, such as the nicotine patch, have found that the original use of the product results in a 7% success rate while those who go back to using it again have a success rate of zero to 1.6%. Interestingly, the results of abrupt nicotine cessation, or going cold turkey, increases the odds of success.

21. Avoid sugar and fatty foods during your withdrawal period. These can increase your cravings for a cigarette. Instead pop in some sugarless gum, air popped popcorn, low-fat cottage cheese or carrots for a snack.

22. Remember to get adequate amounts of sleep. While you may feel more energetic because your body is better oxygenated, you also require the same eight hours of sleep that everyone else does.

23. Change the habits you used while you were smoking. In other words, remove the triggers from your life which encouraged you to smoke. Get up from the table right after dinner, eat breakfast at a different place or drive a different route to work.

24. Remember to include something to reduce your stress on a daily basis. Exercise is a great stress reducer but you can also incorporate hot showers, long baths, reading a book or massages.

25. Nicotine dependency is a chemical dependency that is intense, repetitive and has become a dependable relationship in your life. Understand that once you quit smoking you will go through a normal period of emotional loss that can significantly impact your ability to be successful in your attempts to quit smoking. Plans for this loss, emotional dependency and the resulting grieving that goes along with it, to increase your chances of success.

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