’’Smoking is harmful to health” : we all know that. But many people still continue to smoke She can’t start a day without a cigarette and end a day!
However, every cigarette you burn , lung, bladder, pancreas, mouth and other means to increase the risk of cancer . Non- heart disease, stroke, high blood pressure, diabetes, depression, alzheimer, obesity, as well as many diseases, largely triggers.
İn addition; affects mental capacity and memory, increases impotence; reduces fertility. Smoking during pregnancy even affects an unborn child!
Although you say, I want to quit smoking bir, if you have made this a complete habit, your job is a bit difficult. Nicotine in cigarettes temporarily raises you. And if your body doesn’t get enough nicotine, your request starts to increase.
Your nicotine request begins between 30 and 60 minutes after you have smoked your last cigarette. And it lasts for several weeks. Symptoms occur as anger, anxiety, irritability, concentration problems, restlessness, increased appetite, insomnia, fatigue, slow heartbeat and headache.
This situation is temporary. Önce the toxins are completely removed from your body, the symptoms will stop completely. To stop smoking, you will need stability and will to cope with the symptoms of nicotine withdrawal.
How is smoking left? I want to quit smoking! Those who say; for our list!
Step One: Clean your home.
If you decide to quit smoking, it‘s time to clean your house.
• Discard ali the ashtrays and lighters.
• Wash your cigarette-smelling clothing.
• Clean your carpets; cabinets and floors.
• If you smoke in the car, do ali this for your car.
• Use a spray to remove cigarette odor.
A cleaner and more pleasant environment will support your struggle. Declare your home as a non-smoking area. Please ask at home, in the car, or for those who live next to you not to use tobacco.
Step Two: Eliminate all triggers.
The second step in smoking cessation is the elimination of triggers. Preventing these triggers will significantly cut your smoking reguest.
Here are a few of the triggers:
• Avoid drinking coffee. This is an important trigger. Try drinking water instead.
• You can decide not to meet your friends for a while. You can spend some time with non-smokers.
• You can go to places where smoking is prohibited, but not smoking.
• Get plenty of rest and sleep. Being too tired can trigger a smoking request.
• Because alcohol and cigarettes are constantly remembered and consumed; Take a break from alcohol.
• If you usually smoke after a meal, you can try brushing your teeth or chewing gum.
• If you spend your smoking cessation at work, you can spend time with useful smartphone applications or programs to install on your Computer.
Step Three: Keep your hands and mouth busy.
İn people who have been smoking for years , something called hand-addiction occurs. Therefore, you need to look for ways to keep your hands and mouth busy.
Sugar- free chewing gum can chew, sugar-free hard candy, cloves and sunflower seeds
can absorb seeds to keep your mouth busy ; You can keep your mouth busy with thinly sliced carrots.
Instead of holding a cigarette in your hands, hold a pencil between your hands or play with a rubber. Stress bali, knitting, solving puzzles, playing games, reading books are just a few of these challenges.
Step Four: Perform deep breathing.
When your smoking request increases too much, take a deep breath and leave again slowly. This will help you relax and relax.
Deep breathing is very useful for those who want to quit smoking. İn addition to strengthening lung capacity, deep breathing reduces the desire for nicotine and improves the bad mood.
Addictive Behaviors , published in 2004, shows that deep breathing significantly reduces symptoms of smoking cessation.
How to take deep breaths?
• Sit on a flat chair and sit back.
• Put your hands on your stomach and relax.
• Expand your abdomen and take a deep breath for 5 seconds.
• Hold your breath and count up to 3.
• Give your breath back for 5 seconds.
• Perform this exercise for 10 minutes.
Step Five: Not enough water.
One of the most important weapons to overcome nicotine addiction is water. Your body needs water to remove toxins. Therefore, you should take care to drink water at intervals.
By drinking more water, you urinate more, so your body will throw toxins faster.
İn addition, water, smoking cessation headaches also help to treat. Makes it easier for your lungs to clean their mucus and relieves your cough.
If you are afraid to lose weight when you quit smoking, water is an important helper in balancing your appetite. Carrying a bottle of water will also keep your hands and mouth busy.
The amount of water you should drink depends on your health, climatic conditions and physical activity.
This is between 8 and 10 glasses in most people .
Step Six: Try Acupuncture.
You can make an appointment with an acupuncturist on the way to smoking.
Acupuncture can significantly reduce the desire to smoke. Enables the release of endorphins (natural pain relievers) that allow the body to relax . This reduces nervous breakdown, restlessness, increases relaxation
Two 8-month and 5-year studies published in Preventive Medicine in 2001 show that people with acupuncture treatment may take at least 5 years to quit smoking.
Step Seven: Get a new hobby.
İn your struggle with nicotine, a new hobby is one of your important helpers. Paintings, pottery, writing, hobbies such as playing an instrument make the cigarette significantly oııt of your mind; occupies your mind and body.
A research published in PLUS ONE in 2014 shows that hobbies can help stop smoking.
Step Seven: Try meditating.
Meditation is another way of observing the psychological aspects of your smoking addiction. Meditation helps to fight in a negative mood and brings calmness. Comforts and calms both body and mind. İn parallel, your stress level is reduced.
Your stresses and concerns will decrease and your dependence on smoking will decrease. İn the 2013 study of the National Academy of Sciences, it was observed that 60% of the smokers decreased with the reasoning meditation knovvn as IBMT (Holistic Body – Mind Education).
Step 9: Start exercising regularly.
Healthy workouts such as running or cycling make smoking cessation easier and more beneficial to your health. Exercises also provide the secretion of endorphins, which help to suppress headache. It also speeds up the process of self-repair of the body in the cessation process.
And the calories you burn will prevent the weight you take in the smoking cessation process.
In a 2009 study published in Psychopharmacology . it was discovered that exercising and exercising people can help suppress the desire for nicotine.
A 10-minute walk outdoors when you want an over-cigarette can really make a difference in your efforts to quit smoking.
Tenth Step: Eat fruits and vegetables.
Diet is one of the important steps in smoking cessation process. Your body needs nutritional support to resist nicotine.
Keep your diet simple and healthy while quitting smoking. Eat more vegetables, fruits, cereals and lean proteins.
Take snacks that you think you might like during the smoking cessation process. So when you want to smoke, there will be something you can throw in your mouth.
Last but not least:
• Take care to brush your teeth. The clean feeling in your mouth will help you get rid of the cigarette.
• Burn a cigarette, ratherthan a candle or incense; will come well.
• Take a relaxing hot shovver, meditate, read a book and listen to soft music.
• Keep positive on this path and do not allovv negative thoughts to block you.
• Feel free to ask your relatives for help on this road.
• Finally, if you are unable to do so, feel free to seek professional help.
Don’t say, ır I want to quit smoking! “And say, orum I quit! We wish you a healthy, happy and smoke-free day.