Most people now know that cigarette smoking is one of the leading preventable causes of premature death and disease: it causes cancer, heart disease, stroke, and lung disease. For this reason, many are eager to quit smoking. Although many of these dangers are common knowledge, quitting tobacco is a great challenge.
And, even knowing the health risks involved, a large number of adults – and young people – still smoke regularly. The main reasons are that nicotine is addictive and that changing a habit is difficult. But there is a lot of help available to quit smoking.
Research shows that, with the right approach, it is possible to break an unhealthy routine and kick the habit once and for all.
Here we show you ten of the most effective methods used to quit smoking for good and forget about that habit that is so unhealthy for you and for those around you.
Have you decided that the time has come to say goodbye to cigarettes ? If you have considered quitting tobacco , the following tips will come in handy , courtesy of the psychotherapist and collaborator of Muy Interesante Luis Muiño.
1. Set a starting day. The intention to quit the habit is not enough, it must be reflected in the calendar.
2. Communicate the decision to everyone. Being publicly engaged is very important, and not just with family and friends. Tell a lot of people. The people you don’t like are the ones who will push you the most to keep the commitment.
3. Get all tobacco out of your life. Throw away the cigarettes you have at home and stay away from the places and relationships associated with their consumption.
4. Find a method of support. Nicotine creates biochemical addiction and there is no point in fighting it without help. Consult a professional who can recommend patches, gum, or medications.
5. Learn from previous failures . Review in detail why previous attempts failed and anticipate what your weak points are.
6. Make a list of sensations. List what the cigarettes brought you and find ways to continue enjoying them. For example, reducing stress can be achieved without resorting to a substance that can end up killing you.
7. Things, by name. Talk about everything related to consumption in clear language: smoking is an addiction; nicotine, a drug; and habit, a murderer. Go from being a former smoker to a non-smoker, even if some people call you intolerant.
8. Reward yourself: you deserve it. Have a series of positive reinforcements prepared for each milestone you achieve: ten days without smoking, one month, half a year …
9. More exercise and less alcohol . Quitting is a biochemical revolution. In a short time you will begin to notice healthy sensations, the sign that you are on the right track.
10. A plan for possible relapses. Abstain completely and be happy if you manage to quit the first time. But figure out ways to stick with the abstinence program in case you stumble.
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