I am addicted of smoking since 4 years, now I want to give up smoking but unable to do so completely. I am also have minor pain and burning sensation in chest sometimes. Please suggest me what to do?
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Hi, Thanks for writing in, welcome to the forum. Quitting smoking can very often be difficult as nicotine is highly addictive. For a lot of people, it is a combination of will power, correct method of quitting, medicines and counseling that works best. One needs to gradually reduce the number of cigarettes at a pace that is comfortable to him until about half the number is reached. Then, it is completely stopped, abruptly. The morning cigarettes are quit the last. All reminders/ cues of cigarettes are removed from home and avoid coming in contact with fellow smokers for a certain time. Medicines such as nicotine replacement therapy, bupropion and varenicline can be useful. Counseling techniques like MET and RPT are also very useful. Take care!
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1. Start your stop smoking plan with =S T A R T S- Set a date for quitting smoking. Choose a date within next two weeks, so that you have enough Time to prepare without losing your motivation to quit T- Tell your family, friends and co-workers that you want to quit so that they can give support and encouragement A-Anticipate and plan for the challenge you will face while quitting like crave for cigarettes and Nicotine withdrawal symptoms R- Remove Cigarettes, lighter, Ash tray,, matches etc from home, car or work place T- Talk to your doctor about getting help to quit and to deal with Nicotine withdrawal symptoms 2.Distract yourself to keep your mind off smoking like concentrate on some work, watching TV, playing games, reading books/magazines, listen to music, cross word puzzle or playing online games etc 3. Remind yourself why you want to quit. Focus on your reasons for quitting like health benefits, improved appearance, financial effect and enhancement of self esteem 4. Get out of tempting situations like someone smoking close by 5. Reward yourself- reinforce your victories whenever you triumph over a craving. Give yourself a reward to keep yourself motivated 6. Find an oral substitute like Mint, Nicotine Lozenges, Nicotine patch, chewing gums etc 7. Keep your hands busy like squeezing balls, handling pencils, paper clips to satisfy the need for tactile stimulation 8. Brush your teeth-The just brushed clean feeling can motivate you to get rid of craving 9. Slowly drink a large cold glass of water to help the craving pass and keep you hydrated. It also minimizes the symptoms of Nicotine withdrawal 10. Go for regular Exercise, play some games 11. Practice yoga, meditation and deep breathing exercise to calm your mind, control emotion and relive stress 12. Avoid stress, Anxiety, depression, Excess work load, severe physical and mental exertion. Get your ECG and X ray chest pa view done and revert.
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