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Quitting Smoking<\/p>\n
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%.
\nMost 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.<\/p>\n
Some simple precautions and suggestions for quitting smoking can be summarized as follows:
\n1. Step: Set a quit date.
\n2. Step: To prepare for quitting, tell the people around you that you will quit smoking.
\n3. Step: Create a suitable environment for quitting smoking. Remove ashtrays.
\n4. Step: Post “No Smoking” signs in various places.
\n5. Step: Review your past unsuccessful attempts.
\nStep 6: Think about and write down the reasons why you smoke and why you need to quit.<\/p>\n
Suggestions for Your First Smoke-Free Day:<\/p>\n
You can drink water and fruit juice.
\nYou can go for a walk.
\nYou can reread your reasons for quitting.
\nYou can go shopping.
\nYou can visit a non-smoking friend.
\nYou can take a bath or shower.
\nYou can read publications about the harms of smoking.
\nYou can reward yourself.<\/p>\n
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.<\/p>\n
2) Signs of Recovery:<\/p>\n
If you smoke 20 cigarettes a day, you’ll experience increased oxygen levels in your body 8 hours after quitting.
\nAfter 2 days, all nicotine products will have been eliminated from your body.
\nYour sense of taste and smell will begin to improve.
\nYour lungs are recovering. (A cough may persist for a few weeks, as your lungs are being cleansed.)<\/p>\n
After one year, your risk of sudden death from a heart attack will be halved compared to someone who continues to smoke.<\/p>\n
3) Against Irresistible Cravings:<\/p>\n
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.<\/p>\n
4) The Urge to Smoke Can Sometimes Result in Lighting a Cigarette:<\/p>\n
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.<\/p>\n
Most Frequent Motivation Triggers:<\/p>\n
Tension and nervousness, anger<\/p>\n
After meals<\/p>\n
Boredom and sadness<\/p>\n
Drinking tea, coffee<\/p>\n
Being with other smokers
\nDrinking alcohol
\nBeing stressed
\nUnhappiness<\/p>\n
Driving
\nBeing offered a cigarette<\/p>\n
Special celebrations and holidays<\/p>\n
One should avoid these kinds of environments that trigger the urge to smoke as much as possible, or be patient and strong.<\/p>\n","protected":false},"excerpt":{"rendered":"
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 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[115],"tags":[],"class_list":["post-8534","post","type-post","status-publish","format-standard","hentry","category-reduce-your-risk"],"yoast_head":"\n