1. Pub lished your decision to quit smoking
Let your friends and family know of your decision to quit smoking. Get support to people close to you to remind you about your target quit smoking and health benefits whenever you feel the urge to smoke. Also, very importantly, ask friends and family not to smoke in front of you and do not leave cigarettes around you.
2. Set the target time
Set the target time for 2-3 weeks begins when you decide to quit smoking. Make sure that this period does not coincide with setres conditions that may be experienced by you so that your efforts to quit smoking easier to run. Try to gradually reduce the number of cigarettes you smoke a few weeks until you stop completely at your target time has been set.
3. Create a schedule
Set a specific schedule, that is not too tight or too short in duration, to tolerate the possibility of a "violation", where you have a strong desire to smoke and do not be disappointed if you fail to do so within the first three days. Keep trying. Few people succeed on their first attempt.
4. Start with the easy way
Record in what condition you are more often smokers (boredom, anxiety, friendship, loneliness, watching television, playing cards, coffee, etc.). Give a value of 0 to 5 with 0 criterion is "like a train" and 5 is "only if necessary".
Find a time when you smoke "like a train", and make an effort to begin to quit smoking gradually. In this way you will make a good start and also improve your self-confidence to continue on stage to stop smoking completely.
5. Avoid habits that make you smoke
Avoid the main reason that causes your desire to smoke, such as coffee, alcohol, evening events, debates etc. If you can not resist the temptation, try to consume dairy products, fruits and vegetables more, as has been shown in a survey that will provide the food tastes unpleasant in smoke.
Also avoid habits that you always combine with smoking, such as watching television, reading magazines or surfing the internet.
6. Find an Activity
Especially in the early days you try, look busy with things that you like and try not to leave plenty of time to be alone so thought the urge to smoke. Also, try to divert the desire of intense activity, for example by doing some sports activities, walking or cycling.
7. Sleep more
Try to sleep more than you usually do. Body and soul become more tired because of attempts to quit smoking and thus require more rest. In addition, the hours of sleep is when you do not want to smoke.
8. Drink more water
Try to drink more water. Water helps in removing toxins from the smoke that has accumulated in your body faster, while reducing your desire to smoke.
9. Visit a smokeless cigarette
Try to spend hours a day in a place where smoking is not allowed, such as a library or bookstore. If you take a break to sit drinking coffee with friends, choose a non-smoking area.
10. Make your hands busy
Make your hands busy. It has been proven that one of the reasons people continue to smoke is because of their smoking habits connected with what they do with their hands. Make your hands holding anything except tobacco, such as holding a pen, a piece of paper, or anything that can fool yourself, which is used to make smoke mechanical movement (a movement that repeated the same when smoking).
11. Avoid the temptation to smoke after a meal
Most smokers tend to smoke immediately after eating. Immediately stood from the table after eating to brush your teeth or take a walk. Try not to get into the temptation to smoke.
12. Do not fall into the "trap one cigarette"
Try to resist the temptation to smoke "just one cigarette". This is to ensure that once you smoke one cigarette then you will ruin your efforts to quit smoking, because smoking will follow shortly thereafter.
If you fall into a trap, do not punish yourself too hard. Try not to make the same mistakes again and always there in your mind that this is only a temporary measure errors in your efforts to quit smoking forever.
13. Try to use nicotine replacement
If you feel that the lack of nicotine creates a disturbance, or if in the first few days you do not successfully quit smoking, try using nicotine replacement, such as nicotine gum. This will help you to get rid of the habit of looking for a cigarette and will ultimately help you to quit smoking.
14. Try acupuncture
Acupuncture is a natural method of treatment of nicotine dependence, painless and safe. With one to five visits will reduce the intensity of symptoms such as psychological stress, anxiety, tension, depression, and a feeling of emptiness caused by long-term use of drugs such as nicotine. The survey also showed that acupuncture increases vitality and fertility and helps the brain to think clearly.
15. Give yourself credit for your hard efforts
Reward yourself for each day without a cigarette. A good idea in this direction is to use the savings for not smoking to buy something or go for a walk.
16. Pay attention to your diet
Consider consulting a nutritionist and follow the nutrition program for the first few months, considering the majority of smokers get their body up a few pounds because they tend to eat / snacking more often as a substitute for action not smoke.
17. Think positive
Do you think quitting smoking as a sacrifice. Think that you will get more benefits by not smoking.
18. Accept your weaknesses
Reconciliation with your weaknesses, and do not isolate yourself because you feel dependent on tobacco. The fact is that if smoking is of no use, then no one would smoke. The solution is to be able to gradually fill your brain with the negative effects of smoking and will eventually be able to change the perception of the benefits of quitting smoking.
19. Smoking consciously
The point is that when you do the activities in which you are always combined with smoking, saying "now I'm going to smoke". This will help you slowly remove cigarettes from other concurrent activities, such as driving, surfing the internet or talking on the phone. Smoking realized in the long term will help overcome the "smoke involuntarily".
20. Quit smoking - Starting from now
You've read how to quit smoking and you also have the will to do it, why not start your quest from now. Set your target date and follow the steps above. Quitting smoking is really helpful for you and your health.
