Every attempt is an opportunity to learn more about your smoking patterns, your experience with nicotine withdrawal symptoms and what tripped you up. In fact, most people make around 10 attempts to quit smoking before they finally succeed. You can find smoking cessation resources via, the CDC, the American Lung Association, the Illinois Tobacco Quitline and the Respiratory Health Association. Toll-free tobacco quit lines are available in every state. Seek supportĪsk your doctor for a referral to a local smoking cessation program or use a telephone-based program. For instance, if you always have a cigarette with a cup of coffee at home in the mornings, try taking a thermos of coffee with you to work instead. Make small changes to those times in your daily routine when you've typically smoked. Let others know specifically what they can do to help – whether that’s checking in, providing some fun distractions or just being patient with you if you have a shorter fuse than usual. And ask fellow smokers to quit with you, including your significant other, if they smoke, too. It's important to surround yourself with supportive people, so inform your family, friends and co-workers that you’re giving up the habit. Save what you would have spent on smoking on a treat for yourself. There are apps available to help you track how much money you would have spent on cigarettes. Not only is smoking bad for your health, it’s also extremely expensive. Use straws, flavored toothpicks and cough drops as other substitutions to curb the habit. To avoid significant weight gain while you’re quitting, prep vegetable sticks, so they’re as convenient to grab as chips. “In addition, your senses of smell and taste begin to come back, making food taste better and leading many to overindulge.” “When people quit, they usually still have the craving for the hand-to-mouth movement and frequently substitute snacking for smoking,” Mathew says. Many smokers are concerned that they’ll gain weight after quitting, which can happen for several reasons. In addition to the nicotine addiction that comes with smoking cigarettes, there’s also the hand-to-mouth habit that people struggle with. Not only will this help reduce triggers and reminders of smoking, but maintaining your newly clean home may keep you from smoking in your home. Get your car detailed (or just give it a thorough scrubbing), and wash your clothes and linens to get rid of the smoky smell. Throw away any remaining packs, lighters and ashtrays in your home and/or office. “If they’re not ready to quit, try to make your car and your house, at least certain areas, non-smoking zones, so you don’t get thrown off track.” 3. “Having another smoker in the house increases the risk of going back,” Mathew says. While couples who quit smoking together have a better chance of success, if your partner isn’t ready to quit, make sure you lay down ground rules about smoking. Make your as home as smoke-free as possible If you extend the time between the craving and smoking, you’ll start to break down the habitual process.” 2. “If you normally smoke every two hours, wait an extra 15 minutes each time or build in small delays when you have a craving to smoke. ![]() “Essentially, you are testing out the coping skills you’ll need when you quit for good,” Mathew says. For example, try swapping out a single cigarette for gum every day or extend the time between cigarettes a little at a time. Taking small steps toward quitting, even if it’s not permanent or even long term, can help you find the best methods that work for you. When you are ready to quit smoking, these tips can help: 1. It helps build up that confidence and readiness and gives you the opportunity to test out skills and strategies before going to zero cigarettes.” “Taking a gradual approach is what most people go for instead of quitting abruptly. ![]() They just don’t feel like they’re able to,” Mathew says. Short-acting treatments like nicotine lozenges and gum can help with immediate cravings, while longer-acting medications like the nicotine patch and Chantix can lessen the desire to smoke. It requires a lot of effort and ongoing persistence.”įor some, quitting cold turkey is the best route, but many find this difficult. It’s more of a process over time,” says Amanda Mathew, PhD, a specialist in addictive behaviors and smoking cessation. “Quitting smoking isn’t a one-time event. Within two to three months, your heart attack risk starts to fall and your lung function starts to improve. Just 20 minutes after you quit, your heart rate and blood pressure both drop. Quitting smoking for good can be a challenge, but your health and lifestyle will reap the rewards.
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