15 steps to quitting smoking

 

YOU CAN STOP SMOKING TOO

If you are ready to accept the challenge and quit smoking, we suggest the following steps. Don't leave any out! They are simple, understandable, easy to apply and effective.

 

Step 1: CHOOSE THE MOST IMPORTANT ADVANTAGE OF NON-SMOKING

The decision is your first step on the path to non-smoking. Maybe you want to be healthier, or improve your family’s health, maybe save money, or just don’t want to be addicted to cigarettes. Perhaps as a parent, aware of the fact that “deeds speak louder than words,” you have decided to become a good example to your child, or you are simply ashamed and do not want to be a second-class citizen as a smoker. Take a look at the benefits of non-smoking below, select and highlight the ones that matter most to you personally.

YOU CAN STOP SMOKING TOO

Physical benefits : sense of taste and smell is better; food tastes better; the teeth are whiter, the breath from the mouth is fresh; blood circulation is better and the skin takes on a healthier appearance; improving overall health; cessation of cough and frequent inflammation; more proper heart function, lower blood pressure; lower risk of bronchitis, heart attack, emphysema, gastric ulcer, cancer of all localizations ...

Social benefits : more time for work, family and friends; not disturbing others by annoying puffs of smoke, making them passive or forced smokers; the house, clothes and car exude freshness; there is no danger of possible damage to the property by an unextinguished cigarette butt; the possibility of enjoying certain social occasions when smoking is prohibited; avoiding financial troubles due to smoking-related illnesses; better concentration and more attention; gaining the affection of family and friends ...

Emotional benefits : satisfaction with the ability to control one's own behavior without serving a cigarette; increase in sense of self-worth, increase in self-confidence; satisfaction in setting a positive example for children and others; there is no longer a need for constant apology; you look to the future with more confidence; overall you feel better ...

Financial benefits : no more direct smoking expenses; no more indirect smoking expenses ...

Don’t get upset if you think you’re not strong enough to get rid of cigarettes forever. Take another look and think about your reasons for and against smoking. If you have chosen a life without smoking, repeat aloud, "I want to get rid of smoking!" You have taken a very important step: you have become aware of a healthy desire to get rid of addiction and smoking habits.

Step 2: DETERMINE THE DATE OF SMOKING

Choose a date that is not too close or too far away, in order to be able to prepare well or not to delay the realization of your decision. To quit smoking, choose a quieter time when you don’t expect awkward, tense situations. It is impossible to remove all the inconveniences - life is full of unexpected stresses, which does not mean that it is not possible to stop smoking! Repeat, "I want to get rid of smoking!" Choose the date of smoking the last cigarette. Persevere, respect your decision! I will stop smoking on ...................... at ......... hours.

Step 3: PREPARE PHYSICALLY TO STOP SMOKING

Successful smoking cessation requires good physical preparation, which includes the rapid release of the body from the harmful ingredients of tobacco smoke, especially nicotine and carbon monoxide. Follow these instructions: Drink plenty of water throughout the day (approximately six to eight glasses), sleep 7 to 8 hours each night, be sure to have a hearty breakfast whenever possible, take the opportunity, and take a walk in the fresh air.

الاقلاع عن التدخين

Step 4: PREPARE MENTALLY TO STOP SMOKING

You need to prepare in advance and learn how to position yourself when someone offers you a cigarette. Prepare in advance for high-risk situations, in which you will be tempted to light a cigarette again, such as places where there are many smokers; situations in which you are under stress; time with alcohol or coffee; a time when you are hungry, overwhelmed with anger or boredom. Present yourself in detail as a person who aspires to be a non-smoker. Do your best to make that vision a reality. Through desire, visualization, and belief in yourself as a non-smoker, you can truly become a non-smoker. Believe in what you want and you will truly get rid of nicotine. Look for a non-smoking friend and ask him to support you.

Step 5: PLAN AWARDS THAT MOTIVATE YOU

Smoking cessation is not an ordinary, everyday activity. If you quit smoking, you deserve a reward, so reward yourself regularly. For the money you would spend on cigarettes - buy something you love. Rewards are stimulating and remind you to do something great, meaningful to you, something that is valuable and should be continued. Choose the rewards you will give yourself if you reach certain goals: for a week of non-smoking, for a month of non-smoking, for 3 months of non-smoking, etc.

Step 6: OBSERVE NON-SMOKERS AND IMITATE THEM

Observe what and how non-smokers do and how they behave in certain situations. Focus on the details. Watch how they spend their break time, how they employ their hands, what they do when they need time to respond, how they behave when they are surrounded by smokers, how they act in a stressful situation and the like. Pay special attention to their behavior on occasions where you have smoked regularly in the past. Try to imagine yourself as a non-smoker, paying attention to every detail of your behavior. Repeat over and over how you will behave, act, and look in difficult times of trial. You have to believe in the vision of yourself as a non-smoker! Repeat this to yourself over and over again and imagine the benefits of not smoking.

Step 7: STOP SMOKING WITH A SMALL CEREMONY

Destroy all cigarettes, pipes, lighters, smoking accessories, remove ashtrays ... Tell your friends and family members to break off all contact with your worst enemy, the cigarette. Celebrate that day, but without alcohol.

Step 8: EAT AND DRINK SO YOU WIN

Eat only healthy, freshly prepared foods. Eat as many fruits and vegetables as possible. Avoid high calorie foods. Think about the fact that physical and mental condition depends on the food you take into the body. Drink plenty of fluids - water or non-alcoholic soft drinks with a low percentage of sugar. Avoid white sugar, use natural sugar from fresh fruit and from whole wheat grains. If you eat meat - let it be lightly lean meat and fish. Avoid black coffee, tein-containing teas, caffeinated beverages, carbonated beverages, and foods that you know encourage you to smoke.

Step 9: FIND TIMES FOR REST AND RELAXATION

Regular exercise effectively helps in the process of quitting smoking. Add 10 to 20 minutes of relaxation exercises to your daily routine: 1. Take a deep breath through your nose, 2. exhale slowly into your mouth, 3. repeat this four times. Look for a quiet place, settle into a comfortable chair, dressed in light clothing. Tighten individual muscle groups by counting to five, and then relax them by counting to ten. Enjoy a night’s sleep that lasts seven to eight hours. Don’t miss the weekly vacation. Be sure to relax one day a week and take a break from everyday commitments. When you feel the tension in you grow, start immediately (wherever you find yourself) with simple relaxation exercises. Think of something beautiful. Practice activities that you love, enjoy and during which it is not possible to smoke.

Step 10: AWAKEN THE ABILITY OF IMAGINATION

Use your imagination and focus on the benefits of not smoking especially the ones you enjoy and which are most important to you.

Step 11: USE SPIRITUAL POWER

Step 12: DESTROY THE DESIRE TO SMOKE

1. Drink a glass of water or fruit juice.

2. Inhale deeply five times (slowly).

3. Take a walk.

4. Apply relaxation exercises.

5. Count backwards, starting from 100.

6. Embark on an interesting hobby.

7. Brush your teeth with peppermint paste.

8. Take a shower alternately with hot and cold water.

9. Nibble on carrots or celery.

 

10. Nibble on sunflower seeds or pumpkin.

11. Use chewing gum (no sugar).

12. Call a friend to help you.

13. Drink a cup of milk.

14. Repeat the decision: "I want to get rid of smoking!"

15. Look at your watch and postpone taking a cigarette for at least one minute, then another minute, then another minute ... and so on for at least five minutes.

Step 13: IF YOU STUMBLE AND LIGHT A CIGARETTE, START FROM THE BEGINNING

One lit cigarette during quitting should not become an obstacle to successful smoking cessation. There are always ups and downs, but you try to win! If a cigarette has won a battle, don’t be discouraged; you can still win the war. Understand that you have not lost; You just go the detour. Say out loud, "My choice is non-smoking!" Repeat all the previous twelve steps.

Step 14: DON'T FORGET "DOUBLE VICTORY"!

Share with others what helped you and served as a lifeline while you were in crisis due to a strong desire for a cigarette. Ask smokers not to smoke in your presence. Be the creator of a non-smoking atmosphere everywhere.

Step 15: FEEL GOOD FOR YOURSELF!

We suggest that you sign the Non-Smoking Agreement today.