Stop Smoking

Top 10 ways to quit smoking 

Quitting smoking can be difficult, whether you've been a pack-a-day smoker or an occasional teen. Smoking is both a physical addiction and a psychological habit. Nicotine is the ingredient that makes it this addictive. When you stop getting your nicotine fix, your body experiences physical withdrawal symptoms and cravings. 

You may resort to cigarettes as a quick and dependable way to improve your outlook, ease tension, and unwind due to nicotine's "feel good" influence on the brain. Smoking is a common coping mechanism for emotions like boredom, anxiety, and despair. 

Even if you've tried and failed numerous times previously, anyone who smokes may overcome their addiction with the proper support and a solid quit strategy. Let's find out the top ten ways to quit smoking.

1. Try nicotine replacement therapy. 

Ask about nicotine replacement therapy with your doctor. The choices consist of the following: 

• Prescription nicotine inhalers or nasal sprays 

• You may get nicotine patches, gum, and lozenges over the counter. 

• Non-nicotine prescription medications to help people quit smoking include bupropion (Wellbutrin SR, Wellbutrin XL, and others) and varenicline. 

You can eliminate strong cravings using short-acting nicotine replacement therapies like nicotine gum, lozenges, nasal sprays, or inhalers. When used with long-acting nicotine patches or one of the non-nicotine stop-smoking medications, these short-acting methods are typically safe. 

E-cigarettes, often electronic cigarettes, have recently attracted much attention as an alternative to traditional cigarettes. E-cigarettes haven't, however, been shown to be any safer or more successful at helping smokers quit smoking than nicotine replacement therapy.

2. Get physical 

You can fight tobacco cravings by engaging in physical activity. Even brief bursts of exercise, such as repeatedly sprinting up and down stairs, can satisfy a craving for a smoke. Go for a jog or a walk outside. 

Try squats, deep knee bends, pushups, sprinting in place, or walking up and down stairs at home or work. If you don't like working out, try praying, stitching, doing woodworking, or performing tasks like cleaning or filing paperwork to divert attention.

3. Lean on your loved one.

Tell your close friends, family, and colleagues you are trying to quit smoking. They can motivate you to keep going when tempted to light up. You can seek counseling or join a support group. A type of psychotherapy called behavioral therapy helps identify and maintain quitting smoking solutions. A few sessions might be helpful.

4. Find your reason 

It helps to have a compelling, personal motivation for quitting. It can keep your family safe from passive smoking and lessen your risk of developing heart disease, lung cancer, or other diseases. Choose a compelling justification to overcome the desire to light up.

5. Remind yourself of the benefits. 

To help you fight the urge to smoke, write down or speak out your reasons for quitting. Some explanations could include the following: 

• Feeling better

• Becoming more healthy 

• Protecting the people you love from secondhand smoke 

• Saving cash 

Remember that doing something to resist the impulse to smoke is always preferable to doing nothing. You get one step closer to quitting cigarettes each time you withstand an urge for tobacco.

6. Try relaxation techniques

You might have used smoking as a stress reliever. Combating a cigarette urge can be stressful in and of itself. Try to relax by practicing techniques like deep breathing, muscular relaxation, yoga, visualization, massage, or relaxing music.

7. Do not give up

Many people make multiple attempts before finally quitting smoking. Do not lose hope if you light up. Instead, reflect on the circumstances or feelings that contributed to your relapse. Make the most of the chance to strengthen your resolve to quit. Set a "quit date" for later this month after deciding to give it another shot.

8. Delay

Tell yourself to wait another 10 minutes if you feel like you're about to give in to your urge to smoke. After that, engage in some form of self-distraction. Consider visiting a public smoking-free area. These few techniques can be sufficient to help you conquer your cigarette habit.

9. Avoid triggers

The areas where you usually smoked or chewed tobacco, such as bars and parties, and times when you were stressed out or drinking coffee, are likely to have the biggest impulses for tobacco. Discover your triggers and plan to manage or overcome them without using cigarettes. 

Avoid creating the conditions for a smoking relapse. Have a pen and paper close by to keep occupied doodling rather than smoking if you smoke while on the phone.

10. Choose a reward for yourself.

One advantage of quitting smoking, in addition to all the health advantages, is all the money you will save. You can use internet calculators to determine how much wealthier you will be. Please give yourself a treat by using some of it for something enjoyable.

A bottom line

When it comes to stopping smoking, there is no predetermined time. While many people will have difficulty quitting, some can break their habit with just one attempt. A new habit can take up to 66 days to form automatically. But if you've tried a couple of different approaches and kept picking up a pack, don't give up. 

According to Dr. Solanki, everyone is at a different point in their journey. You can stop smoking, return to it later, and then try to stop it again. The most crucial thing is to keep going.