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How to Quit Smoking

Believe it or not, smoking tobacco is both a psychological and physical addiction. It's difficult to quit without experiencing any withdrawals and cravings, but don't worry, it's a process that we'll gradually help you through. Here are several tips that you can follow to get rid of your nicotine addiction.


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TIP 1. Plan with START

According to Helpguide.org, you can start your stop smoking plan with START:


S = Set a quit date

  • Choose a date within the next 2 weeks.

T = Tell family, friends, and co-workers that you plan to quit

  • Tell your loved ones that you need their support and encouragement to stop smoking. You can also find a friend who also wishes to give up smoking, and help hold each other accountable.

A = Anticipate and plan for the challenges you’ll face while quitting

  • Most people who begin smoking again do so after the first three months. Try mentally preparing yourself for future nicotine withdrawal and cigarette cravings.

R = Remove cigarettes and other tobacco products from your home, car, and work

  • Throw away everything related to tobacco and cigarettes. Wash your clothes so that you aren’t surrounded by the smell of cigarettes.

T = Talk to your doctor

  • If you are experiencing some difficulties, consult your doctor, who can prescribe medication to help with withdrawal symptoms.


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TIP 2. Identify your smoking triggers

All smokers have some type of trigger that makes them want to smoke. This could be a specific situation, people, feelings, activities, etc. Identify your triggers and write them down. Every time you crave a cigarette, write down the time, the intensity of the craving, what you were doing, how you were feeling, who you were with, etc. After doing this, you will notice a pattern and that will be your smoking trigger.


TIP 3. Identify the reason as to why you smoke

What made you smoke to begin with? Was it peer pressure? Or was it to relieve stress, anxiety, depression, or loneliness. It's important to remember that there are healthier alternatives to make you feel better than cigarettes. Think about the reason why you began smoking and how you can deal with those specific situations.


TIP 4. Avoid common triggers

Many people smoke cigarettes when they drink alcohol. If alcohol is a trigger for you, avoid drinking alcohol or switch to non-alcoholic drinks. Another common trigger is being surrounded by other smokers. When everyone around you is smoking, it can be difficult to avoid the urge to smoke.


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Another common trigger is smoking after a meal. To avoid this, you can replace smoking with a dessert, such as a piece of fruit, gum, and chocolate.


TIP 5. Understand nicotine withdrawal symptoms

There are many nicotine withdrawal symptoms that you should be prepared for. Some withdrawal symptoms include cigarette cravings, anxiety, difficulty concentrating, increased appetite, headaches, coughing, constipation, depression, fatigue, decreased heart rate, and more. Check with your doctor if your symptoms become too much for you to handle!



Start here to download Dreamfora to add the customized plan “Quit smoking” and Dreamfora will set you up with a comprehensive set of daily tasks and habits for you to follow!


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