A powerful way to quit smoking even though you are addicted

Smoking brings about many serious illnesses and health problems. In fact, smoking can also endanger the health of those around you who "just" inhale the smoke. Therefore, quitting smoking is the best way to prolong life and improve quality of life; not only for the smoker, but also for other people. So for those of you who already intend to quit smoking but don't know how to best get started, read this article to the end!

The most effective and safe way to quit smoking

There are many ways to quit smoking. Which method is sure to work for one person may be different for another.

However, what you need to determine first is how to start: do you want to stop completely or cut back a little but sure? Which is the best way for yourself, of course only you know.

Both are equally good and effective. You just have to find what is most possible to do. After that, then look for methods to make it happen, such as:

1. List the reasons you should quit smoking

For most people, quitting smoking is one of the biggest and tough decisions in life. The reason is, smoking is very addictive and difficult to eliminate.

Therefore, you need to write down the various reasons why you want to quit smoking. Write it in a book so you can read it again when the spirit starts to fade.

These reasons are certainly different for each person. It could be because of one's own or family's health. No matter how trivial the reason, write it clearly so that it is well documented. When your spirits start to wear off and temptations strike, revisit your notes for motivation.

2. Plan when to start quitting smoking

When you decide to quit smoking, set an exact date before looking for an effective way. But before determining the date, think carefully and find the most appropriate time.

It's best to choose a date that is not too far from this intention so that you are not tempted to change your mind. Then, according to the American Cancer Society there are several things that can be prepared in advance, namely:

• Tell your friends, family, and coworkers when you will quit smoking
• Throw away any leftover cigarettes you have plus any ashtrays in the house
• Provide a substitute for cigarettes whether it's chewing gum, lollipops, or anything that can be used as an alternative

Whenever the urge to return to smoking is strong, take this thought away. Then, try to find out who are the people closest to you who have successfully quit smoking. Share this difficulty with him and ask for his advice.

3. Anticipate smoking prone times

Smoking is more than just a physical addiction to nicotine. However, this habit is also a psychological addiction.

Therefore, you must be aware that there are certain times and triggers where you must smoke. So your job now is to anticipate this.

Write in a book about the things that make you really want to smoke. Then, for each trigger, also include the solutions that you need to do.

Usually, several factors trigger "cigarette cravings", namely:

• While drinking coffee
• After eating
• On driving
• When under pressure
• Drink alcohol
• When gathering with friends

To overcome the various triggers, here are ways you can help quit smoking:

• If you are accustomed to smoking in the morning with a cup of coffee, try rearranging the coffee drinking schedule to be at the office for example. That way, you don't have the opportunity to smoke
• If you are used to smoking while driving, try taking a different route. This can help keep your mind busy so that you don't have time to smoke
• If you are accustomed to smoking after eating, immediately get up from sitting then brush your teeth or take a walk and keep busy so that the urge to smoke disappears

Don't give yourself one chance to smoke again if you don't want to go too far. Restore your willpower by remembering your goal of quitting smoking. Reread the log on the reasons why you want to quit smoking.

4. Keep yourself busy with various activities

The first two weeks will determine your success when quitting smoking in the future. If you succeed in not smoking in the first two weeks, your chances of succeeding in the future are also higher.

Therefore, keep your resolve in the first two weeks for this program to be successful. To support success, keep yourself busy with various fun activities.

You can participate in various social activities, work out at the gym, go cycling, or hang out with friends. Whatever the activity, make sure you enjoy it so that the urge to smoke slowly diminishes.

Don't be alone too often and think about how hard it is not smoking. This empty space gives you the opportunity to smoke again.

5. Avoid hanging out with smokers

A person's strong determination to quit smoking can sometimes crumble just because of hanging out with friends who smoke. This temptation will be very real and hard to resist even though you may have done a variety of ways to quit smoking.

If you are tempted, don't hang out with friends who smoke, as much as possible. Even if the event is very important, walk away when your peers start smoking. You can reason to the toilet or want to meet other colleagues.

You can also refuse gently when offered a cigarette and tell him that you have quit smoking. That way, it is hoped that your colleagues can understand and will not offer it again at a later time.

6. Continue to motivate yourself

The strongest motivation is that which comes from within yourself. Therefore, learn to suggest yourself with positive sentences so that you are no longer tempted to go back to smoking.

Usually the desire to smoke only lasts about 10 to 20 minutes. Therefore, you can divert this desire by talking to yourself.

You can motivate yourself, for example, by telling yourself that smoking only costs money. Then calculate the amount spent on smoking in a month. Sometimes money is the main motivator that can help stop the urge to smoke.

In addition, you also motivate yourself to persist in not smoking for family reasons, for example. Whatever the reason, brace yourself against the temptations that strike.

7. Keep away from stress

Stress or being under pressure is one of the things that makes the urge to smoke come back. The reason is that for some people, smoking is a powerful stress buster.

So that this does not happen, it's good to do a variety of fun activities instead. In addition, you should also get enough rest. This is because stress is prone to attack when a person sleeps less than 7 hours a day.

In addition, you also need to eat healthy foods so that your body gets enough nutrients. Foods that contain excess sugar should be avoided because they can trigger stress.

When the stress starts to come on, try to take slow, deep breaths. Inhale through your nose and exhale through your mouth. Repeat for 5 times or until the burden of your thoughts starts to decrease.

8. Nicotine replacement therapy

Nicotine is a substance in cigarettes that makes a person feel addicted. Well nicotine replacement therapy is a way to reduce nicotine addiction for heavy smokers.

In a study published inCochrane Database SystemThis method can increase smoking cessation rates by about 50 to 70 percent.

Nicotine replacement therapy consists of several types, namely:

Patch

Nicotine patches are a type of therapy that uses a type of bandage to be applied to specific areas of the skin. This patch helps supply nicotine which will be absorbed directly by the skin.

Lozenges or candy

Nicotine in the form of lozenges or candy will usually be absorbed directly by the mouth so that the effect can be felt. Therefore, before and when consuming this type of nicotine, you are not advised to eat or drink for about 15 minutes. The reason is, food and drinks can affect nicotine absorption.

Inhalers and nasal sprays

Nasal inhalers and sprays are among the most effective methods of therapy. However, because the effects tend to be rapid, the risk for addiction is quite high. Both inhalers and nasal sprays require a doctor's prescription to be safe to use.

Nicotine replacement therapy is a way to quit smoking that requires doctor supervision. The doctor will adjust the dose of nicotine given so that it does not have a bad effect on your body.

9. Medicines

In addition to various natural methods, there are several prescription drugs that can help you quit smoking. Some drugs can be used at the same time as nicotine replacement therapy. Planning to try to quit smoking by taking medication? The following is a list of drugs that can be used:

Zyban (Wellbutrin, bupropion)

Zyban (Wellbutrin, bupropion) is an antidepressant drug that helps reduce cravings for nicotine and quit smoking. In the brain, these drugs work by affecting substances that cause a person to want to consume nicotine.

Zyban is most effective if it is started 1 to 2 weeks before you quit smoking. Usually the doctor will give a dose of 150 mg tablets one to two times a day. This drug can also be continued for 8 to 12 weeks after quitting smoking.

Medicines that are included in the Zyban group have various side effects such as:

• Dry mouth
• Hard to sleep
• Restless
• Irritable
• Indigestion
• Headache

This medicine should not be taken by mouth for those of you who have had the following conditions:

• Seizures
• Heavy drinkers
• Bipolar disease
• Anorexia or bulimia

Usually, combining nicotine replacement therapy with the drug Zyban will be more effective than using either one alone.

The reason is, both of them can complement each other's functions. Zyban works by reducing cravings for chemicals in the brain. Meanwhile nicotine replacement therapy works gradually to withdraw your body from nicotine addiction.

However, using both drugs directly can increase your blood pressure. Therefore, the doctor will continue to monitor the internal pressure during the treatment process.

Chantix (Champix, varenicline)

Varenicline is a prescription drug that can reduce cravings for smoking. Chantix, one of which works by stimulating the nicotine receptors in the brain and gives an effect as if you were smoking. However, at the same time this drug also reduces the pleasure that can be obtained when smoking cigarettes.

Chantix usually needs to be started a week before you stop smoking. Unfortunately, this drug has side effects that cannot be underestimated. Chantix can increase your risk of depression, suicidal thoughts, and attempted suicide. That is why the use of Chantix must be under a doctor's prescription and supervision.

10. Hypnosis

Hypnosis is another way to quit smoking that is said to have a positive effect. Hypnosis itself is a method that is done by suggesting someone and is done by a special practitioner.

In time, you will be placed in a very relaxed situation and are open to accepting any suggestions. A hypnosis practitioner will help strengthen your resolve to quit smoking and make a bad impression on cigarettes.

11. Behavioral therapy

Behavioral therapy is one of the most effective ways to quit smoking. The taste of smoking and nicotine addiction is closely related to behavior or habits.

This therapy will be carried out by experts to find the most appropriate way to quit smoking. First of all, you will be invited to find the trigger and create a series of solutions.

do not give up easily

Quitting smoking is not easy for heavy smokers. That is why it is not uncommon for this intention to fail even though you have taken various ways to quit smoking

However, you can't just give up. Remember, even though it's hard to quit smoking is not impossible. You just need to prepare a reserve of enthusiasm so that the motivation continues and burns in your chest.

Nothing is impossible as long as you are willing to put in the effort and make a little sacrifice. If other people can, why can't you?

Come on, include a variety of ways to quit smoking in your 2020 resolution. Good luck!