End of a meal. For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum. Once you stop smoking, you'll likely experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later.
Withdrawal symptoms can last for a few days to several weeks and differ from person to person.
How to Quit Smoking: Tips to Stop Smoking and Kick Your Cigarette Habit for Good
They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won't be your usual self and ask for their understanding. While avoiding smoking triggers will help reduce your urge to smoke, you probably can't avoid cigarette cravings entirely. It helps to be prepared in advance by having strategies to cope with cravings. Do the dishes, turn on the TV, take a shower, or call a friend. The activity doesn't matter as long as it gets your mind off smoking. Remind yourself why you quit. Focus on your reasons for quitting, including the health benefits lowering your risk for heart disease and lung cancer, for example , improved appearance, money you're saving, and enhanced self-esteem.
Get out of a tempting situation. Where you are or what you're doing may be triggering the craving. If so, a change of scenery can make all the difference. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated. Find an oral substitute - Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds.
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Or suck on a drinking straw. Keep your mind busy - Read a book or magazine, listen to some music you love, do a crossword or Sudoku puzzle, or play an online game. Keep your hands busy - Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation. Brush your teeth - The just-brushed, clean feeling can help banish cigarette cravings.
Drink water - Slowly drink a large glass of water. Not only will it help the craving pass, but staying hydrated helps minimize the symptoms of nicotine withdrawal. Light something else - Instead of lighting a cigarette, light a candle or some incense. Get active - Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to relax - Do something that calms you down, such as taking a warm bath, meditating, reading a book, or practicing deep breathing exercises. Go somewhere smoking is not permitted - Step into a public building, store, mall, coffee shop, or movie theatre, for example.
Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes. You may even be using it as a reason not to quit. While it's true that many smokers put on weight within six months of stopping smoking, the gain is usually small—about five pounds on average—and that initial gain decreases over time. However, gaining weight is NOT inevitable when you stop smoking.
Smoking dampens your sense of smell and taste, so after you quit food will often seem more appealing. You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself. Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example.
Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy fats. Avoid sugary food , sodas, fried, and convenience food.
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Learn to eat mindfully. Emotional eating tends to be automatic and virtually mindless. Are you really still hungry or eating for another reason? Drink lots of water.
Drinking at least six to eight 8 oz. Water will also help flush toxins from your body. Dieting Tips that Work. Not only will it help you burn calories and keep the weight off , but it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal. Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama. There are many different methods that have successfully helped people to kick the smoking habit. Smoking cessation medications can ease withdrawal symptoms and reduce cravings. They are most effective when used as part of a comprehensive stop smoking program monitored by your physician.
Talk to your doctor about your options and whether an anti-smoking medication is right for you. Nicotine replacement therapy involves "replacing" cigarettes with other nicotine substitutes, such as nicotine gum, patch, lozenge, inhaler, or nasal spray. It relieves some of the withdrawal symptoms by delivering small and steady doses of nicotine into your body without the tars and poisonous gases found in cigarettes. This type of treatment helps you focus on breaking your psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills.
These medications help you stop smoking by reducing cravings and withdrawal symptoms without the use of nicotine. Why not instead eat one nice juicy steak at a time. Adopt a realistic and do-able victory yardstick that celebrates freedom an hour , challenge and day at a time. If you insist on seeing success only in terms of quitting forever, then on which day will you celebrate? Who is coming to that party? Emotional Recovery - Chemical dependency upon smoking nicotine is one of the most intense, repetitive and dependable relationships you've likely ever known. It has infected almost every aspect of your life and thinking.
Be prepared to experience a normal sense of emotional loss when quitting which transports you through six very different phases: This emotional journey is normal and a necessary part of recovery. Do Not Skip Meals - Each puff of the stimulant nicotine was your spoon releasing stored fats and sugars into your bloodstream via your body's fight or flight pathways.
It allowed you to skip meals without experiencing wild blood-sugar swing symptoms, such as an inability to concentrate or hunger related anxieties.
Why add needless symptoms to withdrawal? Instead, learn to spread your normal daily calorie intake out more evenly over the entire day. Try hard not to skip breakfast or lunch. It's not about eating more food but less food more frequently.
Drink plenty of acidic fruit juice the first three days. Cranberry is excellent and a bottle will cost less that a pack of cigarettes. It will help to both accelerate the up to 72 hours needed to remove the alkaloid nicotine from your bloodstream, and help stabilize blood sugars. Take care beyond three days as juices can be rather fattening.
Avoid All Crutches - A crutch is any form of quitting reliance that you lean upon so heavily in supporting recovery that if quickly removed would elevate risk of relapse a person, product, service or activity. If you feel the need to lean upon a quitting buddy be sure that your buddy is either a sturdy long-time ex-smoker or a never-smoker. With the exception of using extreme care with alcohol during early withdrawal, you do not need to give up any activity when quitting except for using nicotine. Likewise, successful long-term quitting is not dependent upon you engaging in any new activity either.
If I was tempted, I'd look at that. Skip to main content. Main navigation Smoking facts 10 health benefits of stopping smoking Passive smoking 10 myths about stop smoking treatments Paan, bidi and shisha Using e-cigarettes to quit Unders guide to quitting smoking Stopping smoking for your mental health. NHS stop smoking services Take steps now to stop smoking 10 self-help tips to stop smoking Stop smoking without putting on weight What to do if you relapse after quitting Coping with cravings.
Make a plan to quit smoking Make a promise, set a date and stick to it.
Ten unusual quit smoking tips
Sticking to the "not a drag" rule can really help. Consider your diet Is your after-dinner cigarette your favourite? Identify when you crave cigarettes A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies. For example, you could leave the party for a minute, dance or go to the bar.