How To Quit Smoking and Save Your Life
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Alternatively, try snacking on nuts, chewing on a cocktail stick or sucking on a straw. Other smokers. When friends, family, and co-workers smoke around you, it can be doubly difficult to give up or avoid relapse. In your workplace, find non-smokers to have your breaks with or find other things to do, such as taking a walk.
End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum.
Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person. They will get better in a few weeks as the toxins are flushed from your body. It helps to be prepared in advance by having strategies to cope with cravings. Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. Remind yourself why you quit. Get out of a tempting situation. If so, a change of scenery can make all the difference.
Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated. Find an oral substitute — Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw. Keep your mind busy — Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game.
Keep your hands busy — Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation. Brush your teeth — The just-brushed, clean feeling can help banish cigarette cravings. Drink water — Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal.
Light something else — Instead of lighting a cigarette, light a candle or some incense. Get active — Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to relax — Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises. Go somewhere smoking is not permitted — Step into a public building, store, mall, coffee shop, or movie theatre, for example. Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes.
You may even be using it as a reason not to quit. However, gaining weight is NOT inevitable when you stop smoking. Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing.
Stopping smoking lets you breathe more easily
You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself. Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example. Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats. Avoid sugary food , sodas, fried, and convenience food. Learn to eat mindfully.
How Quitting Smoking Has Changed My Life
Emotional eating tends to be automatic and virtually mindless. Are you really still hungry or eating for another reason? Drink lots of water. Drinking at least six to eight 8 oz. Water will also help flush toxins from your body. Take a walk. Not only will it help you burn calories and keep the weight off , but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal. Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama.
There are many different methods that have successfully helped people to kick the smoking habit. Smoking cessation medications can ease withdrawal symptoms and reduce cravings. They are most effective when used as part of a comprehensive stop smoking program monitored by your physician. Talk to your doctor about your options and whether an anti-smoking medication is right for you.
How Quitting Smoking Saves You Money ¦ Everyday Health
The U. Nicotine replacement therapy. It relieves some of the withdrawal symptoms by delivering small and steady doses of nicotine into your body without the tars and poisonous gases found in cigarettes.
This type of treatment helps you focus on breaking your psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills. Non-nicotine medication. These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine.
Medications such as bupropion Zyban and varenicline Chantix, Champix are intended for short-term use only. While some people find that vaping can help them to stop smoking, the FDA has not approved vaping as a method of smoking cessation. And recent news reports have even linked vaping to severe lung disease, prompting many questions about the safety of vaping.
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These include:. Hypnosis — This is a popular option that has produced good results for many smokers struggling to quit. Forget anything you may have seen from stage hypnotists, hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to stop smoking and increase your negative feelings toward cigarettes. Acupuncture — One of the oldest known medical techniques, acupuncture is believed to work by triggering the release of endorphins natural pain relievers that allow the body to relax. As a smoking cessation aid, acupuncture can be helpful in managing smoking withdrawal symptoms.
Behavioral Therapy — Nicotine addiction is related to the habitual behaviors or rituals involved in smoking. Behavior therapy focuses on learning new coping skills and breaking those habits. Motivational Therapies — Self-help books and websites can provide a number of ways to motivate yourself to give up smoking. One well known example is calculating the monetary savings. Some people have been able to find the motivation to quit just by calculating how much money they will save.
It may be enough to pay for a summer vacation. Smokeless tobacco, otherwise known as spit or chewing tobacco, is not a safe alternative to smoking cigarettes. It contains the same addictive chemical, nicotine, contained in cigarettes.
Top Tips for Quitting Smoking
In fact, the amount of nicotine absorbed from smokeless tobacco can be 3 to 4 times the amount delivered by a cigarette. Instead, turn the relapse into a rebound by learning from your mistake. Analyze what happened right before you started smoking again, identify the triggers or trouble spots you ran into, and make a new stop-smoking plan that eliminates them.
You can choose to learn from the slip and let it motivate you to try harder or you can use it as an excuse to go back to your smoking habit.
But the choice is yours. Throw out the rest of the pack. Elcock put together an analysis of three well-known South African insurers. He got estimated quotes for R2m life cover for a year-old male office worker with a matric, earning R30, per month. The total extra amount he will have paid is just over R, It is important to note that one typically cannot change your status from smoker to non-smoker, meaning you are locked in with set premiums.
It would be foolish to think you could trick your life assurer. Stopping for a week, a month of even three months is irrelevant. You would need to have stopped smoking for at least a year to be considered a non-smoker for underwriting purposes. It is always advisable to speak to your broker and get an understanding of all the permutations. South Africans received a collective lesson in non-disclosure and honesty and transparency when providing information during the underwriting process when the Nathan Ganas saga unfolded with Momentum. Quit for real, make the lifestyle change.
Be honest and be healthy.
Insurance companies can and do test for smoking. Tests conducted return cotinine levels: cotinine is present in nicotine.