Smoking is one of the leading causes of death, which is preventable. The journey may be long, but if you have the will, you will succeed!
Smoking can affect almost every organ in the body. In addition to physical health, smoking can interfere with mental health and reduce the quality of life.
Smoking also poses serious risks to those exposed to secondhand smoke, including children. Quitting smoking can improve circulation, lung function, and energy levels within a few weeks.
Over time, smoking also reduces the risk of disease. Quitting smoking is not easy, but the health benefits of quitting far outweigh the challenges.
Reported to Healthshots, to be able to quit smoking, you can do several things, including:
1. Keep your intention
Understand the side effects of smoking, despite its attractiveness. Good intentions will lead you to the path of quitting smoking.
2. Understand the symptoms of tobacco withdrawal
Tobacco withdrawal symptoms can include cravings, difficulty concentrating, irritability, restlessness, mood swings, insomnia, and increased appetite.
These symptoms peak in the first three days after quitting and gradually subside over the next four weeks. If you learn to manage your withdrawal symptoms, you are more likely to be successful in quitting smoking.
3. Medicines
Talk to your doctor about medications to control withdrawal symptoms after quitting smoking (nicotine patches, varenicline, or bupropion). These can be started before or on the date after you decide to quit smoking.
4. ACE Strategy
Identify environmental triggers, such as morning tea, alcohol, or the end of a meal. Use the ACE (Avoid Change Escape) strategies to overcome them as listed below.
– Oral strategies: Chew gum, drink a glass of water, or eat a small, healthy snack.
– Behavioral disturbances: Engaging in repetitive or simple activities (scribbling, knitting).
– Cognitive disturbances: Thinking about what needs to be done (e.g., work, errands). Make to-do lists if you wish.
– Empower yourself: Learn how to quit smoking from self-help books/materials on websites/mobile apps. Join a support group/seek helpline help for encouragement to quit smoking.
– Smoke-free zones: Implement a smoke-free policy at home/office/car to minimize time spent with people who smoke. Do not keep cigarettes in your home/office/car. Implement a no-see-no-think rule.
– Exercise: Go for a walk or go to the gym when you can distract yourself from cravings.
5. Stress management
Stress is a commonly reported obstacle when trying to quit smoking easily. ??Be aware of symptoms related to stress as the main trigger for smoking.
Because when the main trigger comes, experiencing muscle tension, irritability, difficulty concentrating, and drinking alcohol will be easy to do. Don’t forget to practice strategies to combat stress and avoid smoking.