Quitting Smoking
Quitting Smoking
Research worldwide shows that 75-80% of smokers want to quit, and one-third have made at least three serious attempts to quit. Accordingly, the success rate of quitting smoking before the age of 60 is below 50%.
Most smokers who want to quit have the ability to overcome this habit on their own. This requires determination and a period of preparation. Support should be sought from doctors and healthcare personnel at health centers when needed.
Some simple precautions and suggestions for quitting smoking can be summarized as follows:
1. Step: Set a quit date.
2. Step: To prepare for quitting, tell the people around you that you will quit smoking.
3. Step: Create a suitable environment for quitting smoking. Remove ashtrays.
4. Step: Post “No Smoking” signs in various places.
5. Step: Review your past unsuccessful attempts.
Step 6: Think about and write down the reasons why you smoke and why you need to quit.
Suggestions for Your First Smoke-Free Day:
You can drink water and fruit juice.
You can go for a walk.
You can reread your reasons for quitting.
You can go shopping.
You can visit a non-smoking friend.
You can take a bath or shower.
You can read publications about the harms of smoking.
You can reward yourself.
A person who quits smoking should be prepared for the following symptoms on the first day and the following 13 days: 1) Withdrawal symptoms include: tension, hunger, dizziness, difficulty concentrating, excessive sleepiness, insomnia, cravings, increased appetite and weight gain, and restlessness. Suggestions: Take deep breaths, distance yourself from stressful situations, drink warm herbal tea, drink water, chew sugarless gum, eat raw vegetables and fruits, go for a walk or exercise, and think about why you quit smoking.
2) Signs of Recovery:
If you smoke 20 cigarettes a day, you’ll experience increased oxygen levels in your body 8 hours after quitting.
After 2 days, all nicotine products will have been eliminated from your body.
Your sense of taste and smell will begin to improve.
Your lungs are recovering. (A cough may persist for a few weeks, as your lungs are being cleansed.)
After one year, your risk of sudden death from a heart attack will be halved compared to someone who continues to smoke.
3) Against Irresistible Cravings:
This is one of the most significant dangers that will challenge you in the first few days of quitting. When this craving comes, wait 5 minutes. The craving will pass. Take a deep breath. Sit down, relax. Breathe deeply through your nose. Then exhale. Repeat 5 times. Just like you would smoke a cigarette. *Slowly sip water. Do something else. Make a list of things you can do instead of smoking.
4) The Urge to Smoke Can Sometimes Result in Lighting a Cigarette:
This is normal behavior. Next time, think about ways to successfully overcome this. The biggest danger in maintaining a smoking cessation is the situations and conditions that trigger the urge to smoke. The best advice for someone trying to get used to being smoke-free is to identify these situations and conditions themselves and try to avoid them.
Most Frequent Motivation Triggers:
Tension and nervousness, anger
After meals
Boredom and sadness
Drinking tea, coffee
Being with other smokers
Drinking alcohol
Being stressed
Unhappiness
Driving
Being offered a cigarette
Special celebrations and holidays
One should avoid these kinds of environments that trigger the urge to smoke as much as possible, or be patient and strong.