Top 5 Proven Tips to Quit Smoking
Top 5 Proven Tips to Quit Smoking
Top 5 Proven Tips to Quit Smoking
Top 5 Proven Tips to Quit SmokingTop 5 Proven Tips to Quit Smoking
There are hundreds of reasons why people decide to quit smoking, and there are hundreds more reasons why they fail. However, there are five things that anyone can do to make quitting smoking as easy, as permanent and as possible as they can.
1 – Manage weight gain. A common demotivator for giving up smoking is that you don’t want to gain weight, however, not every smoker who quits will gain weight, and those who do will only gain an average of four to 10 pounds. Plus, some research shows that smoking can actually make you unhealthily thin, so gaining a little weight can be a good thing. However, the best way to overcome your excuses and make a real attempt at quitting smoking it to understand what’s happening with your body when you quit, and using the following tips to avoid gaining excess weight:
- Smoking increases your metabolism. This sounds like a good thing because it helps you burn more calories, but smoking increases your metabolism to an unhealthy rate. immediately after smoking a cigarette your heart rate increases by 10 to 20 beats per minute, and when you quit smoking your metabolic rate quickly returns to normal, but many smokers will continue to eat the same number of calories.
- Pick up a good new habit. You may start eating or chewing gum when you quit to occupy your hands and mouth, but just make sure you are aware of the calories of what you’re eating. Opt for sugar free gum and sweets or better yet chew of carrot or celery sticks. At the same time don’t make radical changes to the way you eat because crash diets can be very harmful to your health too.
- Stay busy. To distract yourself from your urge to smoke, fill your day with activities which don’t revolve around eating. For example walking, gardening and doing chores will all burn calories and keep your hands and mind occupied.
- Ask your doctor. Your doctor may be able to recommend products or medications developed to help people quit smoking while keeping weight off. Your doctor will be able to recommend the right option for your needs.
- Your health is more important that what the scales say. It’s true that being overweight is unhealthy, but don’t use the fact that you gain a few pounds as an excuse to start smoking again. A few extra pounds of weight are still a better option than all the toxins from the cigarettes.
2 – Be prepared and have a plan. The best way to prepare yourself to quit is to start planning before you have quit smoking. This will help you really see your own behaviours and habits, and find the best way of beating them. To plan your quitting:
- Know why you’re quitting. Write down all of the reasons you want to quit on individual index cards and place several cards in each of the places you used to keep your cigarettes, whether that is your purse, your car glove box, desk drawer or in the shed.
- Know your habits. Take note of when and where you smoke, and who you are with. Then write down alternatives to smoking which you could do in each situation. For example, if you have a cigarette with your morning coffee, do the crossword in the morning paper at the same time instead.
- Know when to quit. Don’t pick a quit date which will coincide with a busy or stressful time in your life because you can be setting yourself up for failure. If you have a big project on at work, the kids are going back to school, or a loved one is ill, this may not be the best time.
- Collect your cigarette butts for a week. Collect all of the butts in a jar with a sealable lid, fill the jar with water over the cigarette butts and keep it somewhere you expect the cravings to hit the hardest – at your desk or in your kitchen. Whenever you get a craving to smoke, unscrew the jar and inhale the smell, which will quickly help your craving pass.
3 – Reward yourself. Quitting smoking is hard and you should reward yourself for the big triumphs and the small. Give yourself small rewards for every day that you go without a cigarette, these could be a new book or DVD, new golf balls, new earrings or a manicure. With each week that goes by you can give yourself even bigger rewards such as dinner at a fancy restaurant, concert tickets, a evening at the theatre, a full body massage or a weekend away. Work out what will motivate you and commit to rewarding yourself, and with all the money you’ll be saving by not buying cigarettes you’ll be able to afford all of these indulgences and more. At the same time, don’t look on a relapse to smoking as a failure, it is an opportunity to learn more about your triggers, and find better ways of dealing with them. For example, if you’re stressed about work and really want to smoke, work out exactly why you’re stressed and whether it is going to mean you’ll lose your job – which is very unlikely – or if you can relax, get back to work and fix the issue.
4 – Diffuse and avoid triggers. Certain times of the day, certain activities, places and even people can trigger the urge to have a cigarette – that’s what makes it a habit. 5 Quick Tips to Help You Quit Smoking you need to recognise those triggers, which you can do using a journal for a week or so. Note down each craving, with the following details:
- The time of day.
- The intensity of the craving on a scale of 1 to 5.
- What you’re doing.
- Where you are.
- Who you’re with.
- What you’re feeling.
After several days – both weekdays and weekends to capture the broadest routine – you will be able to see which are the most powerful triggers. You will then be able to diffuse these triggers and avoid these situations before you quit, so you have a greater success after. For example, practice driving short distances without having a cigarette, or having a coffee or a glass of wine without a cigarette and this will help you break the association. While you don’t want to avoid all of your favourite places or people just because you associate them with smoking, you can avoid them for the first few weeks after you’ve quit. Or if you associate smoking with watching TV, don’t watch TV for a few weeks and go for a walk or a run after dinner instead. For those situations you can’t avoid, plan ahead and have something else to do or put in your mouth. For example a mint, a toothpick or carrot sticks. Also focus on your breathing and take deep breaths, appreciating how good the fresh air feels.
5 – Support. You also don’t have to go through the quitting journey alone, instead surround yourself with people who will support you, and understand what you’re going through. Talk to friends and family about what you’re trying to do and ask for their help, and if you don’t want to discuss it with your family, or if all of your friends are the smokers you’re trying to avoid, then speak with a counsellor, support group or quit line.
Kristy Ramirez is a health nut and freelance writer for Life Insurance Finder where she helps people to both select the best life insurance policy to meet their needs.
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