How to deal with tobacco addiction

Tobacco smoking is an act that is very easy to start but difficult to break. This is a story about a young man who started smoking cigarette at the age of 19 years due to peer pressure. Initially, he thought that he has the courage to quite smoking at any point in time but today, after several new year resolutions of quitting smoking, he still find himself indulging in same act. Cigarette contain Nicotine which is one of the most harmful and widely available legal drugs in the world. It's addictive and harmful both to smokers and the people passively exposed to smoke, especially children
To help people who have found themselves bound to this act of smoking. Here are tips to deal with tobacco addiction.

Step 1: Deciding to Quit Smoking.

Nicotine is incredibly addictive and it will take determination to quit. You should ask yourself if a life without smoking will be more appealing than continuing your life as a smoker. If the answer is yes, Identify reasons why you want to quit. This way, when abstaining becomes difficult you can be clear about your very important reason to quit.

To help you in this decision, consider how smoking affects these areas of your life: your health, your appearance, people perception about you, your lifestyle, and your loved ones. Ask yourself if it worth it.

Make a list of all the reasons you want to quit. This will help you become clear about your decision to quit. You'll want to refer to this list later, if you're tempted to smoke.  It's advisable to place the list where your attention is easily drawn to.

Be prepared for nicotine-withdrawal symptoms. Cigarettes are highly effective at delivering nicotine throughout your body. When you stop smoking, you might experience increased cravings, anxiety, depression, headaches, feeling tense or restless, increased appetite and weight gain, and problems concentrating.

Step 2: Making a Plan to Quit Smoking.

Pick a date for when your plan will start. Committing to a start date adds structure to your plan. For example you might choose an important day such as a birthday or holiday, or just pick a date you like.

Pick a method. Decide which method you would want to use, like quitting cold turkey, or slowing/reducing your use. Quitting cold turkey means that you completely stop smoking without looking back. Reducing your use means smoking less and less until you've stopped. If you pick reducing your means, be specific about when and by how much you will reduce your use. For example, it might be simple like saying, "I will reduce my use by one cigarette every two days." 

Prepare for cravings. Have a plan in advance for when cravings strike. You might try hand-to-mouth. This describes the action of moving your hand to your mouth for smoking. Have a replacement to fulfill this need. Try snacking on low-calorie snacks, like raisins, popcorn, or pretzels, when this urge comes up.

Step 3: Carrying Out Your Plan

Prepare the night before quitting. Wash your bed and clothes to get rid of cigarette smells. You should also get rid of any ashtrays, cigarettes, and lighters from your house. Make sure to get plenty of sleep, since this will help lower your stress. Always remind yourself why you have to quit smoking starting from the set date.

Ask for support. Your family and friends can be extra support in your cessation journey. Let them know your goal and ask them to help you by not smoking around you or offering you a cigarette. You can also ask for their encouragement and to remind you of your specific goals when temptation is difficult

Know your triggers. Many people find that certain situations trigger the desire to smoke. You might want a cigarette with your cup of coffee, for instance, or you might want to smoke when you're trying to solve a problem at work. Identify places where it may be difficult not to smoke and have a plan of what you'll do in those specific places. For example, you should have an automatic response for a cigarette offer: “No thank you, but I will have another tea” or “ No - I am trying to quit.
Be committed to your plan. Continue your plan even if you have bumps in the road. If you have a relapse and smoke for an entire day, be sure to be gentle and forgiving with yourself. Accept that the day was tough, remind yourself that quitting is a long, hard journey, and get back on your plan the next day.

Step 4: Using Aids to Quit Smoking.

Consider using e-cigarettes. Recent studies have suggested that using e-cigarettes while you quit smoking can help you reduce or quit smoking. Other studies recommend caution when using e-cigarettes since the amount of nicotine varies, the same chemicals as those in cigarettes are still being delivered, and they may re-activate the habit of smoking.
Take Bupropion. This medication doesn't actually have nicotine, but it does help reduce the symptoms of nicotine withdrawal. Bupropion could increase your chances of cessation by 69 percent. Usually, you'll want to start taking bupropion 1 to 2 weeks before you stop smoking. It's normally prescribed in one or two 150mg tablets per day.  

Try nicotine replacement therapy (NRT). NRT includes all types of patches, gums, lozenges, nasal sprays, inhalers or sublingual tablets that have and deliver nicotine into the body. You don't need a prescription for NRT and it can reduce cravings and withdrawal symptoms. NRT could increase your chances of quitting by 60 percent. Although the therapy has several side effects which include: nightmares, insomnia, and skin irritation for patches; mouth soreness, difficult breathing, hiccups, and jaw pain for gum; mouth and throat irritation and coughing for nicotine inhalers; throat irritation and hiccups for nicotine lozenge; and throat and nasal irritation as well as runny nose if the nasal spray is used.

 

Goodluck on your bold decision/step. I assure you that it worth it

 

Credit: wikihow.com