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Title : They want to quit? Here's how
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They want to quit? Here's how

No matter if you are a young smoker or a pack a day experienced smoker, quitting smoking cigarettes is not easy to do. If you educate yourself more about this, you will have an easier job quit in them. Positive and right attitude and good planning, you will be free of smoking, controlling the desire as a substitute for cigarettes and be a healthy person again.

Why stop smoking seems to be difficult

The snuff and smoking It causes both physical and mental dependence. Nicotine gives you a certain sense of high pleasure, but only for a short time. When you do not get nicotine in your body, you will experience withdrawal symptoms immediately and start to crave more junk foods. The brain receives a very good sense of lack of nicotine, and this is why in times of stress or tension is reached for a cigarette. Especially when depression, anxiety, boredom, etc. is experienced

Smoking on the other side is also at the same time he considers it a habit to do everyday. automatically get a cigarette with coffee in the morning every day, unconsciously, during the holidays at school or at work or at home during any time of the day. Sometimes people around us influence us indirectly to start smoking - friends, colleagues, family, etc.

quit Strategy and planning

Some smokers stop immediately the hard way, cold turkey. Other gradually reduce the amount. With a good plan, you can start correctly short-term and long-term move forward to avoid relapses and failing. Each person is different so everyone needs their own personal plan.

What to ask

reflect on their smoking habits, what kind of smokers to which it belongs, when untreated reaching a cigarette immediately and what is the reason for it. This will lead to more techniques and tips to overcome this habit.

• Do you have to smoke after eating?
• Habits Are you more or less?
• Is it bad (more than a pack a day)? Can a nicotine patch do the job instead?
• Do you smoke when you feel stress or sadness?
• What addictions are related to smoking for you? Gambling, alcohol?
• What activities or people and places are activating smoking?
• Want to try the hydrotherapy or acupuncture?
• Can you talk about this with a counselor or therapist?
• Would you go into a plan or program of gymnastics?

START - Start strategy to quit

S = set quit date

Choose a date in the next week or two to prepare to quit and stay motivated. Therefore, if lights a cigarette in the breaks, you can start quitting on weekends and adjust in time.

T = tell family, friends and coworkers

Tell your close circle of people about his plan to get support from all sides; and encouraging thoughts as well. It is even easier if done with a partner quit -. Another person who has the same objective

A = anticipate and plan ahead for the next challenges

If someone relapses, usually occurs in the first 3 months in quitting. Prepare in advance and ahead of such temptations.

R = remove cigarettes and snuff house, car, office

Do not hesitate and throw all away - lighters, ashtrays, matches packages. Wash all clothing. Update all rooms. Car wash and shampoo, washing curtains, cleaning the furniture.

T = talk to your doctor about more tips

Medical experts may prescribe done some things to help it is easier. If you do not see a doctor, just buy over the counter products or from the market or grocery store; Nicotine patches, pills and nicotine gum.

How can quit and what your triggers are

The best way to start this challenge is knowing what makes smokes! Situations? People? Boredom? Feelings? Activities?

Journal Ansia hand

This magazine will be a good test of everything you need about triggers. It will start in the first week and keep track of anything. Especially tracking each time you wish to.

• What is time?
• The intensity of the desire of 1-10?
• What were you doing right now?
• who was with you?
• What feelings are there?
• feelings after smoking?

Do you smoke to eliminate bad feelings?

adult people smoke because of depression, anxiety, breakups, loneliness, fear and stress. If you have a bad day or a week, it even oversmoke no reason. Yes, smoking makes you feel a little nice, but only for a few minutes. Note that there are other options that are healthy and will make it even more enjoyable than smoking. Exercise, meditation, walking, running, watching movies, making art, finding a hobby that you like and correct breathing techniques.

With all smokers and former smoker is not one thing in common - alternative for a cigarette. It is mandatory. You can leave them for a long time or for life, and still that feeling of snuff miss. Therefore, reflect on what makes them crave.

Tips for smokers to avoid triggers for a smoke

• Alcohol - when people drink, smoke more. Instead, take soft or go to places where smoking is not allowed drinks. Snack on healthy things -. Walnuts, peanuts or chew chewing gum or even drinking straw
• Other smokers around you - if someone next to smoking, are tempted to start smoking again too. That's why everyone knows you should be informed that you are quitting. They should not smoke near you or in your car, or on a break at work. In their work, they are not going to break with all smokers.
• After a meal - this is one of the most common too, after a good meal triggers. Instead, they have a fruit, dessert, chocolate or gum square.

How to cope with nicotine withdrawal and how to quit smoking

By quitting, suffering withdrawal to both physical and mental moment. You can even start within the first half hour to an hour after the last cigarette! The peak of the crisis is 2-3 days at the start. This is different from one person to another in time and length.

withdrawal symptoms common to all smokers

• In the span of a smoke
• Anxiety
• irritability, anger
• Restlessness
• No concentration
• headache
• More appetite
• Trembling
• insomnia
• fatigue
• cough more than usual
• Depression
• constipation
• Decrease heart rate
• stomach upset

not all of these symptoms worry are not permanent, they are only in the early days. After a few weeks of gradually disappear when toxins from your body are erased by time. Over time, notify friends and family who may experience symptoms so severe that they will not be surprised.

How do you deal with these symptoms? Read about the symptom, duration and relief

• Longing smoke - intense in the first 7 days to a few months - wait it out and distract the way you can , such as walking or sport
• Irritability - 2-4 weeks exercise, taking hot showers and baths, the use of meditation and breathing properly and without caffeine
• insomnia - 2-4 weeks without caffeine, especially not after 6 pm, exercise, read
• Fatigue- 2-4 weeks taking naps more often
• not a few weeks Focus reduce work and obligations and no stress
• hunger and cravings- few weeks and more- take sips of water or natural juices and drinks and foods low calorie snacks
• dry cough and throat and nasal dripping- few weeks drink plenty of fluids and use of cough drops in the natural base
• Gas and constipation 1-2 weeks plenty of fluids and a lot of fiber in the diet and exercise

Quitting smoking cigarettes and deal with cravings

When one moves away of the triggers that have less need to smoke, but you can never completely eliminate the triggers, of course. If you have the need to have a smoke, remember that it is not permanent and you have to wait it out instead of having to smoke. Prepare in advance.

Distractions- washing dishes, watch TV, have a friend come.

know why quit- consider why stop smoking to maintain health intact, to look better and fresh, to save money too

Stay away from temptation- pay attention to the situation or where it is located. If necessary, change immediately.

Give yourself credit- celebrate these small but really great victories. If one or more cravings survive, it will be even more motivated.

who longs for a smoke momentarily and deal with this

• Oral replacements- have things to put in your mouth once this happens. Mints, carrot, hard candy, celery, sunflower seeds, gum
• busy thinking: reading books, magazines, solve crossword puzzles, sudoku or play a game
• Busy balls hands-free compression toys, paper clips, pencils to meet the needs touch
• brush teeth have smoking less teeth clean mint
• Sip water - have a glass of cold water, which makes you feel full, eliminates cravings too
• Light, but no candle smoke, incense or something similar
• standing activities, running, jogging, pushups, using rope , yoga
• relaxation have a bath or shower, meditate, read or just breathe calmly

arrest kilograms after quitting smoking

is normal to experience weight gain with such challenges. Many people even quit because of this. Yes, it's not a lie that smokers get extra pounds in the first few months, but the weight is really insignificant, 5 more or less pounds and the good news is that weight is stopped after a while. But still, you are prepared for a kilo or two if you leave.

Namely fact is that smoking is appetite suppression. It numbs down your appetite and receivers and sensors of smell and taste. When not smoke, smell and taste better and get more for food. This happens when you opt for junk food instead of healthy snacks. Also, compare a few pounds with poisons in your body and see what is best in the end. Do not eat like a robot and focus on other things as well:

Take care of yourself not immediately make a cigarette or chips and discover other ways

have healthy meals- many fruits, vegetables, water, no fat or sugar. Stay away from alcohol, sweets, soft drinks

A lot of water minimum 6-8 glasses a day, to make fresh, hydrated and full for a long weather. Also rinse all internal toxins and fight weight gain further, but also prevent stress from quitting

Walk a lot this will be active, gain any weight and relieve stress

low-calorie snacks or even any calories- do not have sugar gums, candies diet, carrot, celery , jicama, peppers

drugs or therapy to stop smoking

Some of these drugs may suppress appetite or other symptoms, but they are best used when someone is watching you. Talk and take the advice of your doctor to choose the right program. According to the Food and Drug Administration US (FDA) these are the best options:

• nicotine replacement therapy basically this is just replacing one thing with another equally satisfying. Take nicotine patches or gum. Surely get nicotine is necessary, even in a smaller dose, except this time no tar or poisons such as that obtained from a cigarette. This is a very effective substitute for many smokers to now, concentrate more and suppress hunger, overcome the mental aspects of abstinence and learn how to cope better.
• Meds without nicotine help of these medications to quit smoking and suppress the desire to eat. Examples are bupropion (Zyban) and varenicline (Chantix) but keep in mind that supplements are short term.

Alternative options for smoking cessation

Certain things can be done to prevent smoking relapse and these options are not swaps are drugs or nicotine. Talk to your doctor or just watch Resource and Referral at the bottom for additional information.

Hypnosis- this is very popular lately and had shown a good result. This is nothing like the stage or the magical hypnosis is simply a deep relaxation where suggestions that make you more determined to quit and support this process is obtained.

Acupuncture- is a medical procedure of age or at least looks too medical; this technique directly affects the endorphins that relieve pain and make the body relax until the end. This is especially useful for overcoming withdrawal symptoms.

Behavior Therapy basically smoking and nicotine addiction is closely related to or induced by smoking behaviors or situations with smoking habits. With this therapy you learn about new knowledge and methods to change these habits.

Therapy motivation can learn a lot from the Internet or self-help books and motivational find the reasons. A simple way is to count the amount of money that residues of cigarettes. Some people even save money to go on a short vacation!

NOTE: The snuff smokeless or snuff chewing does not count as stop

This type of snuff known as snuff chewing is not insurance even though no smoke. It also has nicotine itself. Actually, the amount of nicotine of this snuff is even 4 times the cigarette.

What to do if relapse occurs

People quit and relapse many times before leaving definitely really. There is nothing wrong if you have a relapse, everyone does. However, they make it a learning experience. He thinks he did have a relapse and know your trigger. After this continue with the plan or make a new one to change things!

Furthermore, it is not the same as saying slip or relapse. Slip means having a smoke and not continue. Relapse means to be a full-time smoker again. Therefore, if you have a relapse, relapse into a slip!

I am a smoker again, now what

Having these little lapses and relapses means nothing beat.

• You're not a loser for having one smoke, you can still quit
• A slip should not become a full relapse. One of smoke and that's all, throw the rest of the pack.
• look at the magazine to quit smoking you have and see what it felt like not smoking.
• Pinpoint triggers. What made light one? How will you deal with the same thing next time?
• learn from mistakes, do not give up. What helped? What did not?

Do you take medication for this process? See your doctor if you start smoking at all because many drugs should not be combined with cigarettes.

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