How to quit smoking Step by step plan [WE EXPLAIN]

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How to quit smoking is a question asked by many heavy smokers (and others) who would like to get out of the clutches of tobacco addiction for health or even financial reasons (when a smoker realizes how much money he is “blowing up” a month and a year, he may want curtail this habit). Unfortunately, quitting smoking is not as easy as starting it. You need determination, a strong will and sometimes the help of a specialist.

Smoking – statistics

Smoking kills over 8 million people every year. More than 7 million deaths are due to direct smoking and around 1,2 million are due to exposure of non-smokers to secondhand smoke. More than 80% of the world’s 1,3 billion tobacco users live in low- and middle-income countries.

1. Every tenth death is a consequence of smoking

Smoking – harmful

Undoubtedly, all forms of tobacco smoking are harmful to the human body. Smoking is the most common form of tobacco use in the world. Other tobacco products include hookah tobacco, various smokeless tobacco products, cigars, cigarillos, roll-your-own tobacco, pipe tobacco.

The use of hookah tobacco is harmful to health in a similar way to the use of cigarette tobacco. However, the health risks of hookah tobacco use are less well known to the public.

Contrary to popular belief, the use of smokeless tobacco is very addictive and harmful to your health. Smokeless tobacco contains many cancer-causing toxins, including:

1. lung cancer
2. esophageal cancer
3. cancer of the mouth (tongue, lips, gums, throat),
4. brain tumor.

More than 80% of the 1,3 billion tobacco users worldwide live in low- and middle-income countries where the burden of tobacco-related disease and death is greatest. Tobacco use contributes to poverty by redirecting household spending to basic necessities such as food and shelter, to tobacco.

In some countries, children from poor households are employed to grow tobacco to increase family income. Tobacco farmers are also exposed to a number of health risks, including ‘green tobacco disease’.

1. See also: Smoking makes it difficult to treat rheumatism

New nicotine products and addictions

With the advancement of civilization and technology, tobacco companies have met the expectations of consumers. In addition to the normal cigarette, they offer heated tobacco products (HTP) and e – cigarettes.

Heated Tobacco Products (HTP) – HTPs are, like all tobacco products, toxic in nature and contain carcinogens. They should be treated like any other tobacco product. HTPs produce aerosols containing nicotine and toxic chemicals when tobacco is heated or tobacco-containing device is activated. Aerosols are inhaled by users during the sucking or smoking process involving the device. They contain a very addictive substance, nicotine, non-tobacco additives and are often flavored.

In recent years, HTPs have been promoted as “harm reduction” products and / or products that can help people quit smoking. HTP exposes users to toxic emissions, many of which cause cancer. Currently, there is insufficient evidence to be able to conclude that they are less harmful than traditional cigarettes.

E-cigarettes – Electronic Nicotine Delivery Systems (ENDS) and Electronic Nicotine Delivery Systems (ENNDS), commonly called e-cigarettes, are devices that heat a special liquid to produce an aerosol that is then inhaled by the user (may or may not contain nicotine ). The main components of the volumetric solution are propylene glycol, with or without glycerol, and perfumes. E-cigarettes do not contain tobacco, but are harmful to your health and not safe. E-cigarettes are especially risky when used by children and adolescents.

The use of ENDS increases the risk of heart disease and lung disease. They also pose a significant risk to pregnant women who use them, as they can cause defects in the developing fetus.

Quitting Smoking – Health Benefits

The health benefits of quitting smoking can be seen as early as 20 minutes after smoking the last cigarette:

1. heart rate and blood pressure drop in 20 minutes
2. after 12 hours, the level of carbon monoxide in the blood drops to normal,
3. from 2 to 12 weeks circulation improves and lung capacity increases,
4. from 1 to 9 months, cough and shortness of breath decrease,
5. after 1 year, the risk of coronary heart disease is half that of a smoker,
6. after 5 years, the risk of stroke is reduced to that of a non-smoker,
7. after 10 years, the risk of lung cancer drops to about half that of a smoker, and risk of cancer of the mouth, throat, esophagus, bladder, lung, cervix and pancreas decreases,
8. after 15 years, the risk of coronary heart disease is the same as in non-smokers.

How does quitting smoking affect children exposed to second-hand smoke? Quitting smoking reduces the excessive risk of many diseases associated with passive smoking in children, mainly respiratory diseases, asthma and frequent ear infections.

How to quit smoking Step by step plan

The quit smoking plan below will help you make the decision to quit and survive your toughest quitting times. This plan provides tips and guidelines to help you end your cigarette friendship permanently. The basic steps of a quit smoking plan are:

1. make a decision to quit smoking
2. determine in what moments you most often smoke a cigarette,
3. stock up on “supplies”,
4. specify the time when you would like to quit smoking permanently,
5. inform your loved ones about your plans to quit smoking,
6. remove all things related to smoking (ashtrays, lighters).

Step 1: decide to quit smoking

Indicate reasons for quitting. Giving up the addiction of tobacco addiction is obviously difficult. You can of course meet the challenge, it will help you to define your goal: why does not want to smoke anymore?

If you have already tried to quit and unfortunately have failed, do not let your previous failures stand in your way. The more times you try to quit, the greater the chance of success. Maybe the last time you weren’t ready to quit. You may not have taken appropriate, effective action.

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Step 2: determine when you smoke cigarettes

Smoking is more than a physical addiction to nicotine. It is also a psychological addiction. Why do you smoke? In what situations do you most often smoke a cigarette? Is smoking a break from work? Is it a quiet moment when you can be alone with your thoughts? Most people smoke for the same reasons alcoholics drink. This is a chance to run away, relax, or reward yourself.

Anticipate high-risk situations and plan for them. It will help you deal with them better. Here are some common triggers of smoking cravings:

1. drinking coffee,
2. ending the meal,
3. driving a car,
4. call,
5. stressful situations,
6. drinking alcohol,
7. social events.

Here are some strategies for dealing with triggers:

1. if you drink your morning coffee, schedule your first coffee at work where you probably can’t smoke
2. if you smoke while driving, plan a different route. Keeps your mind busy so you won’t be on “autopilot”
3. if you smoke after a meal, plan another activity after your meal. Go for a walk, brush your teeth, do something that will please you
4. if you smoke when you are on the phone, put, for example, an anti-stress ball crush next to the phone so that you can occupy your other hand.

Step 3: Stock up on supplies

Every smoker understands that smoking is also an addiction to the mouth. When you quit smoking, your brain will still crave the oral sensation of a cigarette. Stock up on oral substitutes as part of your quit smoking plansuch as gum, raw vegetables, sticks, hard candy, anything you can eat or chew on.

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Step 4: Determine the time when you definitely want to quit smoking

The cancellation date is a personal commitment. This is important because you are subconsciously preparing your mind. Choose the appropriate date when you want to part with the cigarette completely.

Avoid a day when you know you will be busy, tense, or having a special event such as a social event. Write down your cancellation date somewhere and look at it each day. Let your determination grow as you approach it.

Obviously, this is one of the two ways to quit smoking. Some people prefer to plan this day, others make an immediate decision – I quit smoking here and now. The decision is made overnight, hour by hour. The decision is entirely up to you.

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Step 5: inform your loved ones about your decision to quit

It is very important to help you quit smoking. Choose people you think will be helpful to you. Tell them about your plan and how they can help you. Also tell them how they won’t help you.

1. What are smokeless cigarettes?

Step 6: Remove All Smoking Related Stuff

Smoking, like any addiction, is caused by people, places and things. For other addictions, the triggered items are usually drug accessories. In this case, accessories include cigarettes, matches, lighters and ashtrays. Get rid of them all. Don’t leave anything “just in case”.

Refresh your surroundings at home, at work and in the car. The smell of cigarettes is definitely a trigger, especially in the beginning.

Step 7: the first 2 weeks

The first two weeks are crucial to your success. If you manage to get through the first two weeks, the chances of success are much greater. So it’s important to give yourself the best chance possible during these critical weeks.

The first two weeks are distraction, focus, and being kind to yourself:

1. try to keep yourself busy
2. schedule meetings with friends. Go out. Go for walks, bike rides or go to the gym. Be good to yourself
3. take care of your hands,
4. drink a lot of water,
5. in difficult times, call people who offered help,
6. relax, avoid situations that cause you stress,
7. avoid spending time with smokers,
8. Practice saying “no thank you, I don’t smoke anymore.”

See: Is there such a thing as a healthier cigarette?

How to quit smoking – nicotine replacement therapy

Nicotine replacement therapy helps to reduce nicotine withdrawal symptoms, which many smokers believe are the main reason why they stop smoking. Nicotine replacement therapy increases the smoking cessation rate by 50 to 70 percent.

Nicotine replacement therapy is not a substitute for a coping strategy. It deals with physical addiction to nicotine, but not behavioral or psychological addiction to smoking.

IMPORTANT: Some people may not be able to use nicotine replacement therapy because of allergies or other medical conditions. You should always consult your doctor when deciding whether to use nicotine replacement therapy.

There are three broad categories of nicotine replacement therapy: nicotine absorbed through the skin, mouth and airways.

1. Resuming smoking after a stroke increases the risk of death by a factor of three

How to quit smoking – methods

Nicotine patches – the nicotine patch is convenient because it provides long-term relief from nicotine withdrawal. It is stuck on once a day. The patch is the most studied type of nicotine replacement therapy and significantly increases the chances of success – by 50 to 70 percent

Nicotine lozenges and nicotine gum – nicotine lozenges and nicotine gum provide short-term relief of nicotine withdrawal symptoms. They also help to cope with oral cravings, which the nicotine patch does not reduce.

The most effective smoking cessation combinations are the nicotine patch for long-term relief and the nicotine lozenges.

The nicotine in lozenges and gum is absorbed through the inside of the mouth rather than through the stomach. Food and drinks can affect nicotine absorption. Therefore, you should not eat or drink for at least 15 minutes before using nicotine gum or lozenges, and you should not eat or drink while using them.

How to use nicotine lozenges?

Suck the lozenge until it is completely dissolved, about 20 to 30 minutes. They should not be bitten or chewed like hard candy.

How to use nicotine gum?

Chew the gum slowly until you feel a “peppery” taste or a tingling sensation in your mouth. Then hold it in your cheek until the flavor is gone. Then chew again to regain the tingling sensation.

Nicotine inhalers and nicotine nasal spray – nicotine inhalers and nasal sprays are the fastest-acting of all nicotine replacement methods. However, keep in mind that as a result of quick action, there is a greater risk of addiction.

Nicotine inhalers mimic the use of cigarettes, which can make them even more addictive. Both nicotine inhalers and nasal sprays require a prescription.

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