Tips for Quitters – How to Stop Smoking with Less Strain
Quitting cold turkey, as they call it when you suddenly stop smoking, can be very strenuous and stressful. Here are a list of things you can do to reduce the strain, and help you through that initial tough period of nicotine withdrawal:
1. Eat smaller, more regular meals. When you stop smoking, there is a constant urge to “have something in your mouth” – which is why so many people start eating too much. Plan your new eating pattern, but be sure to keep the portions smaller, and add low-calorie foods into the mix to prevent weight gain.
If you still regularly feel the urge to have something in your mouth, carry some sugar-free chewing gum with you.
2. Be aware of the positive changes. You can keep a diary of how you feel better bit by bit, how you feel in control, and how much money you save. In fact, taking your smoking money and putting it in a glass jar every time you would have bought cigarettes, is a very strong motivator. When you reach one month, spend the money on yourself – you earned it.
3. Avoid alcohol as much as possible – at least until you are over the worst. Alcohol causes you to drop your inhibitions, and erodes your self control. For most people who drink (and used to smoke), taking a drink is often the trigger that causes a relapse.
4. Keep busy. Not necessarily with work – but just keep busy. Where possible, have someone around you. The more you can keep yourself occupied, the fewer the chances of you succumbing to the withdrawal urges. Play with the dog or the kids, do a family outing, or go shopping (or window-shopping) with a (non-smoking) friend.
5. Be active. Regardless of what you do (walking, swimming, playing with the kids), it has multiple benefits. On the one hand it keeps your mind occupied, but on the other hand it reduces the stress associated with quitting smoking. Additionally, speeding up your body’s chemical processes will help your system to get rid of the toxins sooner, and as a result the cravings will reduce sooner.
6. Identify “safe zones”. “Safe zones” are places where you are not allowed to smoke. It could be the library, the movies, or any public place where you can go if you feel the urge to smoke is becoming overpowering.
7. Go easy on the caffeine. Caffeine is a great stimulant – but unfortunately it also stimulates stress. And when a smoker feels stressed…
Limit your caffeine intake, and you drastically reduce the chances of lighting up in a moment of stress or pressure.
8. Avoid your old smoking buddies. Being unable or unwilling to quit themselves, chances are you will be offered a cigarette from time to time – because they believe “it won’t last”. Remove yourself from the temptation, and you will improve your odds of success.
9. Remember WHY. Why did you quit smoking? Considering the addictive hold that nicotine had over you, it must have been a pretty big, worthwhile cause. Remind yourself of the reason regularly – not just when you feel yourself succumbing to the cravings.
10. Falling down is not failure. Failure is failing to get up again. If you happen to light up a cigarette at any time after you stopped smoking (regardless of how long it is after you quit), don’t just throw it all overboard. Stand back, and take a look at how it happened. Have a brainstorm session to come up with ideas about how you could prevent a relapse – and then keep the best (or most suitable) ideas to help you make it through.
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