What is the most effective way to stop smoking?

What is the most effective way to stop smoking?

Cigarette smoking is one of the most difficult addictions, but quitting is not impossible. The number of former smokers in America exceeds the number of current smokers, and the more you are familiar with the different options that benefit others, the easier the process for you will be.

Here are some tips to help you quit smoking completely, according to the most prominent American health agencies and associations:

Determine the reasons for which you want to quit smoking

Motivation is the most important factor in resisting the temptations of smoking, so it is important to make a list of the reasons for which you want to quit.

However, the reason for 'it is harmful to health' may not be sufficient. Intention needs strong personal motivations, such as I want to protect my family from secondhand smoke 'or' I want to be a good role model for my children 'or' I want to avoid premature wrinkles' or 'I want to save money or 'I don't want others to judge me as practicing Bad habit 'or' I don't want to have impotence '. Here are a few reasons to quit smoking that have nothing to do with your health, choose the motives that are more powerful for you than the desire to ignite a cigarette.

Create a plan to deal with the symptoms of quitting smoking, which includes depression, stress, trouble sleeping, irritability, difficulties concentrating, and weight gain.

Create a plan to deal with the symptoms of quitting smoking, which includes depression, stress, trouble sleeping, irritability, difficulties concentrating, and weight gain.

Seek support from others

Tell your family and friends who you trust that you intend to quit smoking, and ask them to support you in the coming days, but specify for them how to support (for example I want these days to reduce stress), according to what smokefree.gov site of the National Cancer Institute advises. If you know someone who has quit smoking, talk to them about their experience. Psychosocial support reduces stress caused by drug addiction resistance.

Determine the times when you crave a cigarette

Do you crave a cigarette when you are tense or depressed?

When you are with your friend who is the victim of smoking addiction.

With drinking coffee?

After eating a meal?

When you feel bored?

While watching TV?

After a quarrel with someone?

Determine the times and circumstances that motivate you to smoke and develop a plan to replace the habit of smoking at these times with other habits that distract you from it, for example walking for a quarter of an hour or playing an electronic game on your smartphone, eating a piece of fruit or chewing gum, wait 15 minutes and do relaxation activities, talk by phone with For someone you trust and vent for your feelings, see your list of reasons for quitting smoking.

Also, create a plan to deal with the symptoms of quitting smoking, which includes depression, stress, trouble sleeping, irritability, difficulties concentrating, and weight gain.

Tell your family and friends that you intended to quit, and ask them to support you

Use medication to quit smoking

There are many 'nicotine replacement therapy drugs that the Centers for Disease Prevention says will double your chances of quitting by reducing the urge to smoke and reducing the symptoms of quitting smoking, and many of them are available over the counter and are approved by the Food Administration And American medicine for this purpose, such as nicotine patches, nicotine gum, nicotine lozenge candy, nicotine sprays, nicotine inhalers, and sublingual pills. These drugs replace the nicotine that the body is addicted to, but without the harms of smoking, and during the quiet period, you will use them in fewer doses so that the body gradually becomes accustomed to being without nicotine.

Many other medicines need a prescription, such as Varenicline. The Centers for Disease Prevention warns that there is no perfect medicine for everyone because people are different, and if one treatment does not work, try another treatment.

The USA National Health Centers stress that nicotine replacement drugs help prevent weight gain while using them, but people are exposed to weight gain when they stop nicotine entirely.

As for the effect of the electronic cigarette, it is still a subject of controversy in medical and governmental circles. Although some believe it is less harmful, tests conducted by the Food and Drug Administration found that some e-cigarettes contain carcinogens and other toxic chemicals.

Get rid of all tobacco products, matches, lighters, and cigarette plates, try to get rid of smoke odors from your home and car.

Smartphone applications (Android apps)

The smartphone has become a companion and aid to many of our problems, including quitting smoking, as many applications provide advice, information, encouragement phrases, interactive analyzes of your situation as a smoker, design a realistic program and plan appropriate to your circumstances, and an opportunity for a talk with others trying to quit and exchange experiences with them.

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