The decision to quit smoking is a personal decision that most smokers have considered at least once. But many of them fail. Some try but are ultimately unsuccessful, especially if they have been smoking for a long time. They need help to quit smoking.
Modern society is characterized by the avoidance of short-term suffering and with all types of drug use you see people doing everything they can to avoid the withdrawal symptoms, which are both physical and mental. Therefore, several strategies are needed during this smoking cessation process.
The tips you’ll read below serve as a guide to making quitting easier. But remember that quitting a drug is a difficult process and you may need help to complete it. You should welcome any resource in your network as it could help in your process.
There is no magic recipe that will allow you to quit smoking without any effort, and if you have been told it is probably a scam. I know it takes a lot of effort, but it’s not impossible and if you follow the tips below, it will be a lot easier:
Help to quit smoking
Saying you want to quit smoking is much easier than actually doing it because like everything in life it takes a lot of perseverance. So before you start the process I recommend that you make a list of pros and cons for this decision.
Then give each reason in each column a value from 1 to 10 of how important that particular reason is to you. This is also known as a decision balance. If there are more reasons to quit, or they are stronger, then you’re ready to try.
If not, review the reasons and make sure you actually have an intrinsic motivation to quit before starting the process. This step is essential. Quitting depends on you, not on what other people tell you.
When you run out of motivation, it’s also a good idea to have resources ready to help you remember why you decided to quit smoking, such as a letter to someone you love . You should always carry this letter with you so that you can reach for it whenever you need it.
The letter should start like this: ‘Dear son, today I have decided that I am going to stop destroying myself slowly, I am going to stop smoking..’. Then you can move on to explaining the reasons you listed in the benefits column.
Learn breathing techniques to reduce anxiety
Once you are confident in your motivation, before you quit smoking, you should learn some relaxation techniques that will help you get through moments of stress and anxiety. If you master any of these techniques beforehand, it will be easier to use once you start the process.
Breathing from the diaphragm is the best way in this case, as it is similar to the way you breathe when you smoke. Inhale slowly and deeply and exhale slowly, this will slow your heart rate.
Understand that quitting is an individual process
Never forget that we all have our own stories and the best treatment will be the one that best suits your specific circumstances. It is a good idea for your psychologist to tailor any general treatment to you.
For some people it is better to stop immediately, while for others it is better to maintain a gradual process. Whichever way you use, the withdrawal symptoms will always be easier to manage if your nicotine consumption has been gradually reduced.
This process involves progressively reducing your nicotine consumption to reduce withdrawal symptoms and anxiety. Once the process has started, you will forget about those cigarettes that are less important for you to smoke, until you stop smoking the cigarettes at times that seemed essential to you.
Don’t go to war if you don’t have weapons
Without weapons you will not emerge victorious. In the case of cigarettes , when you start quitting, you should get rid of everything smoking-related, meaning no ashtrays in the house or lighters in your purse.
It also makes sense to avoid situations where you are very likely to smoke as much as possible. If you normally smoke during your lunch break, you will need to temporarily eliminate these breaks while breaking the habit. For example, you can replace these breaks with a short walk.
Remember that smoking has never solved a problem
In my experience, not one cigarette has ever solved a problem. When you stop smoking, you may feel disorganized inside as a result of the unrest you are feeling. Disorganization hinders concentration and makes you feel more distracted in the first few days. However, remember that going back is not a solution and that if you persevere, your feelings will return to positive.
Smoking is a problem, not a solution. It poisons the brain and reduces performance. Learning problem-solving techniques will give you the effective resources to get through each new day without cigarettes.