It's never
too late to quit smoking and there are many benefits to be gained no matter
what age you are when you give up. Here are some quick tips to help you kick
the habit.
Tip 1
Quitting is
different for everyone, so find an approach that will work for you. This may be
either the cold turkey approach (stopping suddenly and totally) or a more
gradual reduction in the number of cigarettes you smoke each day. Set a date to
quit — and stick to it. Make it sooner rather than later. If you are quitting
by yourself, it is recommended that you stop smoking completely on your quit
date.
Tip 2
Get as much
support as you can from family, friends and work colleagues. Let them know you
are planning to quit, and ask smokers not to smoke around you or offer you
cigarettes. Quitting with a friend can also be an excellent idea — you can
share your feelings and encourage each other.
Tip 3
Throw out all
cigarettes, ashtrays and lighters and anything else that might remind you of
smoking. Wash your clothes and clean your car to remove the smell of smoke.
Tip 4
Nicotine
replacement therapy, such as nicotine patches or chewing gum, could be a good
idea for those who smoke heavily or who feel they may need the extra help. Some
products are available on the PBS. There are also oral prescription medicines,
such as varenicline (brand name Champix) and bupropion (brand names Prexaton
and Zyban) that can help you quit by reducing withdrawal symptoms and the urge
to smoke. Talk to your doctor about what would be best for you.
Tip 5
Plan ahead
for situations in which you are likely to be tempted to smoke, such as parties,
drinking or going out for coffee. Try to avoid these situations in the early
stages of your quitting programme, or try sitting in the non-smoking section at
restaurants, drinking your coffee standing up or with the other hand, or
keeping something in your hand when you're talking on the phone.
Tip 6
Write down
all the reasons that made you decide to quit smoking, and carry them with you
in case you need reminding!
Tip 7
Keep the
following 4 Ds in mind when you have a craving.
Delay: remember that the worst cravings
last for only a few minutes and will become even less frequent the longer you
have quit.
Deep breathe: this should help you relax
and focus your mind on something else.
Drink water: it is a good idea to drink
plenty of fluids to help flush the nicotine and other toxins out of your
system.
Do something else: you could go for a walk,
to the movies or visit a supportive friend. Try eating an apple or cleaning
your teeth when you would normally have a cigarette. You could hold something
else, such as a pen or beads, to replace the need to hold a cigarette, or chew
some gum or eat or drink a healthy snack to have something other than a
cigarette in your mouth.
Tip 8
If you drink
a lot of coffee, you may also want to cut down on your coffee intake as you
will retain more caffeine when there is no nicotine in your system. Feeling
jittery will not help your plan to quit. It may also be best to avoid alcohol
as many people find it hard to resist smoking when they drink.
Tip 9
If you find
you are losing motivation to quit, remind yourself of the many medical and
financial benefits of quitting! For example, did you know that 12 months after
quitting, your risk of heart disease is reduced to nearly half that of a
smoker's? Remember the results of the myDr smoking cost calculator to help keep
you motivated.
source:http://www.mydr.com.au/addictions/quit-smoking-10-tips
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