How Can Refraining From Smoking Benefit An Individual’s Health – Deciding to quit smoking is only half the battle. Knowing where to start your smoke-free journey can help you make the leap. Today we have collected some effective ways to quit smoking for you.
Quitting smoking can be difficult, but we’ve put together some steps that can help you quit.
How Can Refraining From Smoking Benefit An Individual’s Health
According to the American Lung Association, more than 480,000 people in the United States die each year from smoking and exposure to secondhand smoke.
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Quitting smoking is not something that happens in a day. It’s a journey. By quitting smoking, you will improve your health, quality and longevity of life, and the lives of those around you.
To quit smoking, you not only need to change your behavior and deal with nicotine withdrawal symptoms, but you also need to find other ways to manage your emotions.
With the proper game plan, you can break free from nicotine addiction and kick the habit for good. Here are five ways to cope with quitting smoking.
Once you decide to quit smoking, you can set a quit date. Pick a date that isn’t too far away (so you don’t change your mind), but gives you plenty of time to prepare.
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There are many ways to quit smoking, but ultimately, you must decide if you want to:
Comparing quitting abruptly to quitting smoking shows that both have a higher quit rate than the other, so choose what works for you.
Routine activities — like waking up in the morning, finishing a meal, taking a coffee break — can often trigger your urge to smoke. But breaking the link between triggers and cigarettes is a great way to help you curb the urge to smoke.
You will almost certainly feel the urge to smoke many times during your quit day, but this will pass. The following steps can help you curb the urge to smoke:
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Abrupt smoking cessation, that is, quitting smoking without the aid of nicotine replacement therapy (NRT), medication, or treatment, is a popular method of quitting smoking. However, just around the corner
NRT can reduce cravings and the withdrawal symptoms that stop you from trying to quit. NRT is designed to wean your body off cigarettes and give you a controlled dose of nicotine while protecting you from the effects of other chemicals in tobacco.
If you decide to go the NRT route, discuss your dosage with a healthcare professional before quitting. Remember that while you are more likely to quit smoking with nicotine replacement therapy, the goal is to eliminate nicotine addiction in general, not just tobacco.
Contact your healthcare professional if you experience dizziness, weakness, nausea, vomiting, fast or irregular heartbeat, mouth problems, or skin swelling while using these products.
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If you want to try one of these medicines to help you quit smoking, talk to your healthcare provider because you will need a prescription.
Bupropion affects chemicals in the brain associated with nicotine cravings, thereby reducing nicotine cravings and nicotine withdrawal symptoms. Bupropion is taken as a pill for 12 weeks, but if you successfully quit smoking during this time, you can take it for an additional 3 to 6 months to reduce the risk of relapse.
Varenicline interferes with nicotine receptors in the brain, which makes smoking less enjoyable and lessens nicotine withdrawal symptoms. Varenicline is used for 12 weeks, but again, if you quit smoking successfully, you can take the drug for another 12 weeks to reduce the risk of relapse.
Risks of using these drugs include behavioral changes, depressed mood, aggression, hostility, and suicidal thoughts or behavior.
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Your emotional and physical dependence on smoking can make it difficult to stay away from nicotine after Quit Day. To quit smoking, you must overcome this addiction. Counseling services, self-help materials and support services can help you through this time. As your physical symptoms improve over time, your emotional symptoms will also improve.
Combining medications such as NRT, bupropion, and varenicline with behavioral support has been shown to increase the chances of quitting smoking in the long term.
Behavioral support can range from written information and counselling, group therapy or individual counseling in person, by telephone or online. self help materials
The National Cancer Institute (NCI) helps anyone who wants to quit smoking through its support services:
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Support groups, such as Nicotine Anonymous (NicA), can help. NicA uses Alcoholics Anonymous’ 12-step process for treating tobacco addiction. You can find the NicA group closest to you using their website or by calling 1-877-TRY-NICA (1-877-879-6422).
Some people find that alternative treatments help them quit smoking, but there is currently no strong evidence that any of these methods increase your chances of quitting, and in some cases, they may make you smoke more.
E-cigarettes are not marketed as a smoking cessation aid, but many smokers see them as a way to quit smoking.
E-cigarettes are currently a hot research topic. E-cigarettes are less addictive than cigarettes and use is increasing, study shows
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Regular smokers who used e-cigarettes daily were more likely to quit than smokers who had never tried e-cigarettes, as the number of quitters increased significantly.
The benefits of vaping may not be without risks. E-cigarettes can be as harmful as tobacco cigarettes, causing DNA damage and being linked to increased arterial stiffness, blood pressure and heart rate, research suggests.
Quitting smoking takes planning and commitment, not luck. Develop a personal smoking cessation plan and commit to sticking to it.
Weigh all your options and decide if you want to take a smoking cessation class, call a quitline, attend a support meeting, seek online support or self-help coaching, or use NRT or medication. Combining two or more of these methods will increase your chances of quitting.
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In addition to trying these steps, you can also check out our best smoking cessation programs. How to Stop Smoking Permanently and Fight Your Smoking Triggers Home / Quit Smoking / How to Permanently Quit and Fight Your Smoking Triggers
The fight against smoking depends on willpower and smart thinking to achieve a complete quit. When you’re trying to quit smoking, don’t expect success the first time. You may make mistakes now and then, and even start smoking full-time again.
This is called relapse, and it usually means giving in to the temptation to smoke. But remember, even if you relapse after officially quitting, it doesn’t mean the story is over. You can always pick yourself up, dust yourself off, and continue your journey to a smoke-free life.
The moral of the story is that while you can’t avoid mistakes, you can always recover and work toward your goals. So let’s find out how to avoid relapses, treat them the best possible way, and get back on track… .
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Triggers are the most important things to watch out for to avoid mistakes and relapses. In layman’s terms, triggers are all those conditions and situations that make you want to light up a cigarette or cigarette.
The trigger can be anything – the stress of a work deadline, an angry outburst, a panic attack at a social gathering, seeing someone smoking, smelling tobacco smoke, or a general sense of well-being immediately after enjoying a good meal.
In fact, you must eliminate these triggers or deal with the craving they cause in order to return to a smoke-free lifestyle.
Emotional stimulation is the first category that triggers the tendency to smoke in the face of strong emotions. This stimulation will bring back times and situations where you have experienced this feeling, and the release that smoking brings to you. Emotional stimuli can represent happy or stressful situations.
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Instead of remembering the pleasure or release that smoking in this situation has brought you in the past, try to manage your emotional triggers with the support of friends and family. Instead of giving in to the urge to smoke, confide your feelings to a close friend or confidant.
Alternatively, turn on some relaxing music and let yourself relax. Relaxing music can lower blood pressure levels and help lower stress hormone levels in the body.
Moderate physical exercise is also an effective way to deal with irregular emotions. Structured physical activity causes the body to release natural stress-reducing chemicals.
Meditation and deep, slow breathing can help us control our emotions. This way, you can relax, manage your stress levels, and avoid emotional triggers that lead to relapse.
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