5 Steps to Quit Smoking - Nepal Medicos Times

5 Steps to Quit Smoking

Share This

Steps to quit smoking – are they as easy as they sound?

Smoking is not good for the health, but the steps to quit smoking is a difficult process, requiring great willpower and effort. Sometimes it may take several failures to succeed. It would be helpful to be prepared before starting to quit smoking, so here are the 5 steps for older smokers with gastrointestinal problems in hopes to regain your health. A small step a day, any day and hour without cigarettes, is an achievement for your health.

Be determined to quit smoking

Before you lose cigarettes and lighters, you should mentally prepare yourself. You can schedule a formal cessation date and discuss with your physician various ways to quit smoking and assess the options that best suit you. If you have failed to quit smoking in the past, find out why. For example, if you are accustomed to smoking while drinking, you can start by limiting your alcohol intake. Then, discarding all cigarettes and ashtrays at home, in the car, and at the office also helps to build a solid psychology.

Seek support and encouragement

You can find spiritual support from family, friends, colleagues, and physicians to clearly inform people around you about ways to help you quit smoking. For example, ask them not to smoke around themselves, or not to put cigarettes where you can see them. If there is no one around you, you can join an individual, group or call consultation to learn smoking cessation skills from others and increase your chances of success.

Learn new skills and behaviors

When you want to smoke, try to distrinate yourself. Chat with others, chew gum, or do something that reduces stress, like hot baths, exercise and reading. Sometimes you can go out to keep yourself busy and find some fun, non-smoking places to eat or play. Don’t forget to drink plenty of water or healthy drinks, as keeping your body hydrated reduces the cravings for smoking.

Pick the right product and use it properly

There are many drugs and products that can help quit smoking. They usually contain nicotine ingredients that can reduce the dose and reduce the dependence on nicotine. Common product forms include chewing gum, patch, mouth containing tablets, and inhalants. However, these products may cause side effects such as insomnia, awake dreams, skin rash and stomach discomfort.
Medicines include Bupropion (product name: Wicker Wellbutrin) and Varenicline (Product name: Rings Chantix) are taken orally, and the course of treatment varies depending on the amount of cigarette smoke. If you wish to use these products, please discuss with your physician and follow the usage, especially if you are pregnant, planning to get pregnant, breastfeeding, under 18 years of age, or have other illnesses.

Prepare for Failure

Most cases of relapse occur within 3 months of cessation of smoking. If you can’t help but start smoking again, please don’t be frustrated. Most people who quit smoking have failed several times. Nevertheless, here are a few tips to avoid breaking the ring:
Avoid drinking, as it reduces the chances of success.
Stay away from the other smokers because it’s easy to be tempted when you see them smoke.
Managed to maintain a healthy weight, as many people get fat after quitting, but not more than 3 kg.
Try to maintain a healthy diet and keep yourself active, and do not allow weight gain to distract you from the goal of quitting smoking.
Learning to adjust your mood, sadness, anxiety and depression can affect your psychology, make people feel tired, lose drowsiness and appetite. Activities such as yoga can help you relax.
Give yourself the money as your saving your money whenever you don’t purchase cigarets. Do something that makes yourself happy, or save it to make money a motivation to quit smoking.




Banner