I want to stop my smoking how can I control.
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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.
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There are three main strategies you can use to quit. 1) there are medicines available which reduce the craving for nicotine and make it easier to quit. These are started before quitting and after these become effective, a quit date is set. On the pre-appointed date, you quit. Because of the medicine's effect, it is easier to remain abstinent. After you have been abstinent for a few months, the medicines are stopped. 2) you can opt to stop smoking and use other forms of nicotine replacement when you are unable to control the craving. Nicotine-containing chewing gums are available for this purpose. After a few days, you can reduce the number of chewing gums that you are taking per day and gradually taper it off. These save you from the harmful effects of smoke but are still not harmless as they contain nicotine. 3) you can also try gradually reducing the number of cigarettes you smoke daily. Also, try to reduce the number of puffs you take from each cigarette and throw away after just one or two puffs. Gradually your body will get used to the lower dosage of nicotine and you will be able to taper it off with only mild withdrawal symptoms.
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