Quitting smoking should not be a struggle with the desire , or an endless battle with withdrawal symptoms. To quit smoking ,quit smoking there are several key steps to take and several things to look at. Contrary to what most people think and "experts" say , using patches, gums will power and eating celery sticks will get you nowhere quit smoking.
Before seeing the ten steps to quit, we briefly review some statistics.
Studies have shown that only 16% of smokers who use therapy nicotine replacement ( patches and gums, etc. ) successfully quit smoking, and only 10% of smokers who use will to succeed. Also, people who use these methods have yet to cope with cravings , pain , symptoms of nicotine withdrawal ,quit smoking weight gain and stress.
Not only that, but the method will usually takes seven attempts before successfully quitting , and after six months ,quit smoking the majority of smokers using one of the methods end up smoking.
But 84% of people who use replacement therapy like nicotine gum or patches - or attempt to rely on the will - eventually fails !
If you want to stop smoking in the shortest time with the fewest problems and less stress, follow these ten simple but effective steps.
1 . I sincerely want to leave - many smokers are forced to leave their families and children , doctors ,quit smoking businessmen and now the government of many countries around the world now enforce the ban on smoking in public places.quit smoking As you probably know, these different sources of pressure, it is more difficult for you only.
It's the same reason you probably want to strangle them when they say "smoking will kill you" or " will get cancer or .... " Etc.quit smoking These things have the opposite effect - combine to make you want to continue smoking .
It is therefore important that you want to quit for yourself ,quit smoking so bring your child / family in mind , but ultimately , you should stop yourself and the things you get when you leave.
2 . Avoid thinking they are " Stop " or " Stop Smoking -quit smoking unfortunately, the adoption of this attitude is as effective as taking one step forward and two steps back .quit smoking Think about the output "and the words " give " - meaning and suggest?
Essentially, both have an underlying negative theme - which is losing , quit smoking without having to renounce and deny you something.quit smoking That "something " is what you get from smoking.
So , say and think that you are " out " or " give up" is subtly telling you and focus on the things that will rob you when you stop smoking .quit smoking This is the same principle as the reason why diets do not work - you deny the same things you want, and not only that, but they are constantly focusing on them and desire for them.
The result is that no matter how hard you try ,quit smoking you always remember the "good" things that had to do without, at the bottom ,quit smoking you will feel like you are depriving yourself of the pleasure / relaxation etc.
Instead of looking forward to the same things that you get when you stop smoking, and fully focus yourself and your mind on them.quit smoking Think I 'm going and I 'm saving an extra $ 2,000 per year , I feel ten times better ,quit smoking I test my meal, I can devote more time to my hobbies / with my children, I have to hide the breath cigarette my partner / children / clients and I do not have to stand in the wind and rain to have a cigarette.
3 .quit smoking Set a date to quit smoking - and expect a new life thereafter.quit smoking One problem that many smokers when a date is set for doing nothing more than setting a date .quit smoking Then comes the date and to panic because " that's it ," and they are now under pressure to stay with her, the panic due to stress - And what smokers do when they are stressed ? Smoking!
Setting the date and smoke without guilt update and follow the steps to ensure you avoid the most common pitfalls of smoking in the days and weeks before and after discontinuation .
4. Find things that make you smoke - Smoking Your links .quit smoking In addition to nicotine addiction , there are several other things that you smoke.quit smoking Most of these things are people , events , situations, people and emotions.
For example, you smoke when you wake up , on their way to work , after sex , when the phone rings with your tea or coffee when you have finished your meal , when you talk to your partner when you are stressed, for relax before going on a long haul flight , when you meet the parents of your partner for the first time, etc. All these situations and much, much more , or begin or end run around with a cigarette.
Once you quit smoking, these situations and events occurring again .quit smoking So you need to remove these things, breaking associations ,quit smoking restoration new routines and find new ways to achieve the feeling / satisfaction / so that you used for smoking. If you have a reason for smoking , why stop? !
5. Accept that there will be problems - every day is full of ups and downs, it is a fact of life. So, you should plan how you will cope with stress and smoking links.quit smoking First remember that the smoke does not go the kitchen fire , fix the puncture your job , fix your argument with your partner , solve their financial problems , calm your nerves after a car accident or pleasing your boss jealous .
You must do two things , first, find simple but effective ways to calm your nerves and reduce stress within seconds or minutes.quit smoking Breathing techniques are a good way ,quit smoking but not necessarily the preferred choice of all. So take a five minute break , playing with a stress ball , channel their aggression and stress and leave everything in a controlled manner - for example, sports , call a friend or close your eyes and forget the problem a minute.
Second, make and set aside a special time for relaxation and anti- stress.quit smoking For example, plan a weekend, set aside a half hour at the end of each day to go jogging , go to work on a punching bag quit smoking, read a book, take a bath, spend time with your partner / children without television or other distractions.
Know that there is no problem and accept that smoking is no longer an appropriate way to deal with them, and then find something else to help .
6 . Find a new hobby / source of pleasure to take your mind off smoking - which is crucial. Remember the previous point on the approach and " exit " and " exit " Well, they do not work because they still focus on cigarettes. So you need to find one or two new things to focus on.
You need to find something that will :
a) . take your mind off smoking
b ) . replace the pleasure obtained from smoking
c). give you something to look forward
A new hobby or two will make all three of these three things perfectly.quit smoking It is very important that you find something or several things that meet these three requirements.quit smoking If you do not, you longing to find cigarettes and constantly thinking about them.
It is preferable to have two passions, one can spend a half hour a day (if you look at the amount of time spent smoking is probably about an hour a day ) and you can spend a weekend or more hours in a weekend .quit smoking Try to make those hobbies that you can really get involved in the tooth and also do not forget the money you saved smoking can now afford to spend a little extra money.
If you really get involved in your new hobby or forgot to show and prove to yourself that you can enjoy life without cigarettes.
7 . Prepare and plan on how to avoid withdrawal symptoms and weight gain - are the two most common reasons for relapse.quit smoking Weight gain and withdrawal symptoms do not have to be part of quitting. The easies ways to prevent both are super! But eating the right kinds of foods.
Withdrawal symptoms are partly due to your body realize that your blood sugar in the blood is very low.quit smoking Nicotine blocks the release of insulin which controls the level of sugar in the blood. With the nicotine in your system - stores sugar and body fat are released into the blood - to fool the body into thinking you've eaten .
When you stop smoking, republished insulin which stops the release of their stores sugars and fats (usually only released when hungry ) and your body realizes that he has not eaten enough.quit smoking If you feel irritable and cranky - withdrawal symptoms .
That's why you eat a lot when I stopped - because eating naturally feel good - because it is comforting and relieves withdrawal symptoms. But the problem is that you overeat and gain weight.quit smoking Why ? Because foods today do not have the vitamins and minerals our bodies need , if overeating for nutrients "vital" that your body needs.
To solve the problem , you should drink plenty of fresh juice ( containing vitamins and minerals your body needs ) and taking vitamin and mineral supplements and eat plenty of fruits and vegetables and reduce the amount of junk food, foods and frozen ready to eat food.
8 . When your date arrives to stop - take an hour to an hour and focus on the things that you have to quit.
If you think I have not had a cig since .... "Or" I can not believe that I could never have another cig is just to punish .quit smoking Accept that it is a positive step to move their attention away from cigarettes.
9 . Establish new routines - What will you do instead of smoking for 20 hours a day or when you normally have a cigarette? for example,quit smoking after coffee in the pub / bar when a friend is expected, when the nervous confidence or lacking when bored as soon as you wake etc.quit smoking Break your old patterns of behavior and stick to their other again until the old situations are rewritten without cigarettes.
10 . Prevent relapse - No. 1 in this step is to stop thinking about cigarettes.quit smoking Do not put your headaches , stress , pain or arm stress the lack of cigarettes.
And do not covet cigarettes to think things like - "that the cigarette looks so good, seems to be really enjoying Ohhh, I would get a " or " What should I do if my car breaks down or I separated from partner , etc. '
Before seeing the ten steps to quit, we briefly review some statistics.
Studies have shown that only 16% of smokers who use therapy nicotine replacement ( patches and gums, etc. ) successfully quit smoking, and only 10% of smokers who use will to succeed. Also, people who use these methods have yet to cope with cravings , pain , symptoms of nicotine withdrawal ,quit smoking weight gain and stress.
Not only that, but the method will usually takes seven attempts before successfully quitting , and after six months ,quit smoking the majority of smokers using one of the methods end up smoking.
But 84% of people who use replacement therapy like nicotine gum or patches - or attempt to rely on the will - eventually fails !
If you want to stop smoking in the shortest time with the fewest problems and less stress, follow these ten simple but effective steps.
1 . I sincerely want to leave - many smokers are forced to leave their families and children , doctors ,quit smoking businessmen and now the government of many countries around the world now enforce the ban on smoking in public places.quit smoking As you probably know, these different sources of pressure, it is more difficult for you only.
It's the same reason you probably want to strangle them when they say "smoking will kill you" or " will get cancer or .... " Etc.quit smoking These things have the opposite effect - combine to make you want to continue smoking .
It is therefore important that you want to quit for yourself ,quit smoking so bring your child / family in mind , but ultimately , you should stop yourself and the things you get when you leave.
2 . Avoid thinking they are " Stop " or " Stop Smoking -quit smoking unfortunately, the adoption of this attitude is as effective as taking one step forward and two steps back .quit smoking Think about the output "and the words " give " - meaning and suggest?
Essentially, both have an underlying negative theme - which is losing , quit smoking without having to renounce and deny you something.quit smoking That "something " is what you get from smoking.
So , say and think that you are " out " or " give up" is subtly telling you and focus on the things that will rob you when you stop smoking .quit smoking This is the same principle as the reason why diets do not work - you deny the same things you want, and not only that, but they are constantly focusing on them and desire for them.
The result is that no matter how hard you try ,quit smoking you always remember the "good" things that had to do without, at the bottom ,quit smoking you will feel like you are depriving yourself of the pleasure / relaxation etc.
Instead of looking forward to the same things that you get when you stop smoking, and fully focus yourself and your mind on them.quit smoking Think I 'm going and I 'm saving an extra $ 2,000 per year , I feel ten times better ,quit smoking I test my meal, I can devote more time to my hobbies / with my children, I have to hide the breath cigarette my partner / children / clients and I do not have to stand in the wind and rain to have a cigarette.
3 .quit smoking Set a date to quit smoking - and expect a new life thereafter.quit smoking One problem that many smokers when a date is set for doing nothing more than setting a date .quit smoking Then comes the date and to panic because " that's it ," and they are now under pressure to stay with her, the panic due to stress - And what smokers do when they are stressed ? Smoking!
Setting the date and smoke without guilt update and follow the steps to ensure you avoid the most common pitfalls of smoking in the days and weeks before and after discontinuation .
4. Find things that make you smoke - Smoking Your links .quit smoking In addition to nicotine addiction , there are several other things that you smoke.quit smoking Most of these things are people , events , situations, people and emotions.
For example, you smoke when you wake up , on their way to work , after sex , when the phone rings with your tea or coffee when you have finished your meal , when you talk to your partner when you are stressed, for relax before going on a long haul flight , when you meet the parents of your partner for the first time, etc. All these situations and much, much more , or begin or end run around with a cigarette.
Once you quit smoking, these situations and events occurring again .quit smoking So you need to remove these things, breaking associations ,quit smoking restoration new routines and find new ways to achieve the feeling / satisfaction / so that you used for smoking. If you have a reason for smoking , why stop? !
5. Accept that there will be problems - every day is full of ups and downs, it is a fact of life. So, you should plan how you will cope with stress and smoking links.quit smoking First remember that the smoke does not go the kitchen fire , fix the puncture your job , fix your argument with your partner , solve their financial problems , calm your nerves after a car accident or pleasing your boss jealous .
You must do two things , first, find simple but effective ways to calm your nerves and reduce stress within seconds or minutes.quit smoking Breathing techniques are a good way ,quit smoking but not necessarily the preferred choice of all. So take a five minute break , playing with a stress ball , channel their aggression and stress and leave everything in a controlled manner - for example, sports , call a friend or close your eyes and forget the problem a minute.
Second, make and set aside a special time for relaxation and anti- stress.quit smoking For example, plan a weekend, set aside a half hour at the end of each day to go jogging , go to work on a punching bag quit smoking, read a book, take a bath, spend time with your partner / children without television or other distractions.
Know that there is no problem and accept that smoking is no longer an appropriate way to deal with them, and then find something else to help .
6 . Find a new hobby / source of pleasure to take your mind off smoking - which is crucial. Remember the previous point on the approach and " exit " and " exit " Well, they do not work because they still focus on cigarettes. So you need to find one or two new things to focus on.
You need to find something that will :
a) . take your mind off smoking
b ) . replace the pleasure obtained from smoking
c). give you something to look forward
A new hobby or two will make all three of these three things perfectly.quit smoking It is very important that you find something or several things that meet these three requirements.quit smoking If you do not, you longing to find cigarettes and constantly thinking about them.
It is preferable to have two passions, one can spend a half hour a day (if you look at the amount of time spent smoking is probably about an hour a day ) and you can spend a weekend or more hours in a weekend .quit smoking Try to make those hobbies that you can really get involved in the tooth and also do not forget the money you saved smoking can now afford to spend a little extra money.
If you really get involved in your new hobby or forgot to show and prove to yourself that you can enjoy life without cigarettes.
7 . Prepare and plan on how to avoid withdrawal symptoms and weight gain - are the two most common reasons for relapse.quit smoking Weight gain and withdrawal symptoms do not have to be part of quitting. The easies ways to prevent both are super! But eating the right kinds of foods.
Withdrawal symptoms are partly due to your body realize that your blood sugar in the blood is very low.quit smoking Nicotine blocks the release of insulin which controls the level of sugar in the blood. With the nicotine in your system - stores sugar and body fat are released into the blood - to fool the body into thinking you've eaten .
When you stop smoking, republished insulin which stops the release of their stores sugars and fats (usually only released when hungry ) and your body realizes that he has not eaten enough.quit smoking If you feel irritable and cranky - withdrawal symptoms .
That's why you eat a lot when I stopped - because eating naturally feel good - because it is comforting and relieves withdrawal symptoms. But the problem is that you overeat and gain weight.quit smoking Why ? Because foods today do not have the vitamins and minerals our bodies need , if overeating for nutrients "vital" that your body needs.
To solve the problem , you should drink plenty of fresh juice ( containing vitamins and minerals your body needs ) and taking vitamin and mineral supplements and eat plenty of fruits and vegetables and reduce the amount of junk food, foods and frozen ready to eat food.
8 . When your date arrives to stop - take an hour to an hour and focus on the things that you have to quit.
If you think I have not had a cig since .... "Or" I can not believe that I could never have another cig is just to punish .quit smoking Accept that it is a positive step to move their attention away from cigarettes.
9 . Establish new routines - What will you do instead of smoking for 20 hours a day or when you normally have a cigarette? for example,quit smoking after coffee in the pub / bar when a friend is expected, when the nervous confidence or lacking when bored as soon as you wake etc.quit smoking Break your old patterns of behavior and stick to their other again until the old situations are rewritten without cigarettes.
10 . Prevent relapse - No. 1 in this step is to stop thinking about cigarettes.quit smoking Do not put your headaches , stress , pain or arm stress the lack of cigarettes.
And do not covet cigarettes to think things like - "that the cigarette looks so good, seems to be really enjoying Ohhh, I would get a " or " What should I do if my car breaks down or I separated from partner , etc. '
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