His reasons for quitting will be yours and only yours. You may have many reasons or just a couple, but when it comes to the decision to stop pass through five general phases.
Steps to quit smoking
Pre- contemplation : This is the first phase , you're not seriously thinking about quitting in the near future , even if you know you want at any given time .
Contemplation : In this phase, you are actively thinking about quitting, but generally not more than enough prepared to make a serious attempt yet .quit smoking You can say things like - . " I do not know if I can do it" "I'm under a lot of stress Yes, I am ready to quit, but I do not want to gain weight " or
Preparation: In this phase, you are serious about quitting in the next month , you may have even tried to quit in the past 12 months.quit smoking They usually have some sort of plan to stop - or patches, a hypnotherapist , gum, acupuncture, will, etc.
Action - Stop smoking with help (step 1) : These are the first 6 months, when you actively find ways to quit smoking.quit smoking Once you have found your way , a date is set and the promise you - Many people can not even reach this stage , because of the difficulties described in the sections above, " This is it . " .
Stay Stopped ( Phase 2) : This is the period from 1 week to 5 years after stopping when he realizes the danger of relapse and sometimes actively measures to prevent it.
Unfortunately most smokers receive only on phase 4 - quit smoking, but completely ignore or do not know that successfully quit smoking, avoid relapse and stay stopped .
So once you 've made the decision to quit smoking , it is very important to continue with the two main steps to quit.quit smoking Both steps involve a lot of detail and some well thought through planning and preparation - when it comes to smoking the old phrase - " Failing to plan is planning to fail" is very appropriate.
In the first step - Stop smoking, you need to watch things that make you smoke - not just addiction.quit smoking You need to know what are the main reasons for smoking , many individual cases to you . For example , do you smoke , mainly because of stress, especially smoking habit, you turn when you're bored , do not smoke mostly as a social activity , smoking is the Chief Master / sake / you often used as an excuse to get out of a boring uncomfortable situation.
These factors play a very important role in their smoking behavior .quit smoking When you stop - these situations may arise from time to time , and if you do not think about how to deal with your mind automatically reminds you of smoking.quit smoking Therefore , it is important to know what each of these situations .
The best way is to record every cigarette you smoke and why smoke for a few days . After analyzing the results and plan how you will break these links and make sure it can not be a valid reason why you smoke.quit smoking For example , if you smoke because of stress , there are two main ways to reduce stress in your life.
First, find something you can do quickly when stress, for example, you can use a variety of breathing techniques, a stress ball , maybe you want to take a short break and go for a walk or may want to lie or just scream at the top of your lungs if desirable.
Second, you have to spend time each day specifically for stress relief and relaxation. Discover the only thing other than smoking,quit smoking which relaxes you completely. It may be a journey to the top of the gym, half an hour in the sauna , reading a book, a puzzle, a walk on the beach with his dog , etc.
Make sure the activity is at least half an hour to an hour a day - you probably spend at least an hour and a day smoker ,quit smoking so you have to experience the same pleasure / results for the same amount of time each day .
You should also plan to take a weekend often or plan to spend a few hours each weekend dedicated to relaxation .quit smoking The key here , and the goal is to show , first to yourself that you can relax without smoking, and can really relax more without smoking.
When you 've done that, you have effectively eliminated the relaxation and stress relief as one of their main reasons for smoking , then sent to the following reason.quit smoking The key is to completely remove and break their reasons for smoking - if you do not have a reason to smoke , why smoke ?
The first step is to also examine the reasons for quitting - your reasons are or are general or other reasons? You , you stop, because you know it will "kill" or because their family / friends are pushing ? It is important to have your own specific goals - you need to leave for yourself and the things you get when you leave.
For example, you can personally want to improve your athletic performance - to quit smoking will help you get more fit and therefore better.quit smoking Or you may be concerned about the smell of smoke in and around you .quit smokingquit smoking So when you quit smoking , you are personally best smells, and does not care that other people realize how the smell of hair and clothes and you'll be able to smell and taste food better.
These reasons are positive and provide motivation for you - these are the things that will help. By combining the two points are actually tipping his wide smoking in their favor.quit smoking You do your reasons for smoking much smaller and less numerous, while increasing and strengthening their reasons for quitting.
In the second step of quitting is necessary to take active measures to prevent relapse.quit smoking In most cases , the relapse is due to three main reasons - the weight gain, or withdrawal symptoms that traps are constantly think cigarette .
Weight gain and withdrawal symptoms can be more or less affected by taking the same steps. Weight gain is due to overeating. So why smokers eat a lot when they leave ? There are several reasons - Chop easily replaces the usual playing with a cigarette every half hour , your appetite increases - as there is no nicotine in your system to suppress appetite and feel good food . When we feel depressed, feeling sorry for ourselves , separated by a partner , receiving bad news or lose our jobs , most of us turn to food - it is a natural duvet.
To beat the weight gain, you should stop eating much - easier said than done, perhaps. However, because smokers eat a lot because your body is crying out for the vitamins and minerals that have been missing from lack of food .quit smoking And as the current frozen , processed, pre-prepared and fast foods do not contain as many vitamins and minerals each day as it should, the body of a smoker wants more food - a smoker will eat more to get the food they need .
The easiest solution is to eat lots of fruits and vegetables, eat more hot meals to drink plenty of fresh fruit juice ( which also contributes to the extraction of nicotine) and take several supplements of vitamins and minerals.quit smoking These four strategies that smokers consume less and reduce food cravings body - which often can confuse withdrawal symptoms .
Loss drink fresh juice is particularly important because recharge your blood sugar in the blood - something your body artificially - smoking every half hour or an hour .quit smoking When the body receives more nicotine than cigarette smoking suppresses appetite , and you do it every half hour to an hour of the day - drinking fresh juice naturally and beat withdrawal symptoms .
The emphasis on cigarettes is very harmful for smokers when they leave . Do not fall into the common trap of following someone else smoking and think to yourself - " What cigarette looks so good , I wish I could have " or think to yourself " I do can not believe I did twenty hours without a cigarette, and now I'll have to go through the rest of my life without them , it is very hard "
These thoughts simply rub cigarettes and snuff in the face and show him what is "absent" or having to " resign ." This is the same reason diets do not work - because it concentrates a system and focuses on the same things that people want ! You can not have chocolate or greasy chicken or burgers .quit smoking When you think about smoking in the same way that you say you " can not have a cigarette. " And what is it you want? A cigarette!
Not a good idea that you are in this situation. Think about it, if you want more of a cigarette ? Is it when you are watching TV in the city , driving or when you are in the middle of a three-hour movie theater when you're on a long haul flight , when you are in a meeting with children in family and when you are in an important meeting ?
Want cigarettes when you can not have them. So it focuses on will only lead to relapse - do not try to make an effort to see other people smoking - "because he has the will power and is stronger than cigarettes ' N' . was not as strong as in the past so what makes you think you are stronger now?
Forget the cigarettes and focus on a new hobby - something you can get your teeth into and something that gives you a real motivation to quit.
When you have completed steps one and two to leave you can be sure that you are on your way . But remember , you have smoked for probably over a hundred different reasons
- Be aware that there will be other things that will make you think about smoking
- Plan how you to death with them and leave will be ten times easier with the preparation.
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