Despite the various health risks associated with smoking, it's not a cause for despair and surrender to the harms of smoking. Quitting smoking positively affects the health of the individual and reduces the danger of developing the health problems mentioned in the previous posts.
Example
After about 20 minutes of quitting smoking, both the temporary rise in sign and thus the middle beat that sometimes follows smoking reduces, and thus the share of CO2 within the body returns to its normal levels approximately 8 hours after quitting smoking, and thus the chances of getting an attack decrease after passing 24 hours, while the likelihood of death from heart disease caused by smoking is reduced by about 50% within 1-5 years of quitting it, and after ten years, the danger of death from carcinoma for a person who quits smoking becomes almost like that of people who haven't smoked throughout their lives.
Ways to quit smoking
Some people may have difficulty quitting smoking. Because cigarettes contain the addictive substance nicotine; Cessation of which is amid the emergence of disturbing symptoms on the individual mentioned as withdrawal symptoms to prevent smoking, including nervousness, insomnia, headache, increased appetite, craving to smoke, and thus the shortage to concentrate, It should be noted that good preparation is one of the foremost important steps that help to successfully quit smoking, by increasing awareness of smoking behavior.
Smoking becomes, with the passage of a brief time, an automatic habit that's difficult to beat, then on be ready to change all the habits related to smoking, he must be more aware of them, and to accomplish this, he must monitor the times he smokes during the day, the environmental conditions and moods that he went through during these times, And identifying the smoking stimuli which can be targeted during a subsequent stage of treatment, and thus the smoker should set a specific date to quit smoking and cling thereto, and it's worth noting.
There are two different methods that smokers resort to so on quit smoking, namely:
Quitting smoking without assistance:
This is often applied when the individual quits smoking alone without resorting to any help from specialists in smoking cessation programs, or the use of any drugs or products that help to quit smoking, whether by quitting smoking all directly or gradually.
Quitting smoking with medical assistance:
This is often implemented by the individual resorting to a specialist in smoking cessation programs, and/or the use of drugs or products that help to quit smoking.
Tips to help quit smoking
The smoking cessation stage includes the following:
Controlling smoking triggers: through the following: Remove everything related to smoking, like lighters, cans, and ashtray, before the scheduled smoking cessation time.
Changing daily routine; to interrupt the link between different daily activities and smoking, as an example it's possible to wish differently to travel to work apart from the quality way, and it is also possible to vary the quality place to spend the time off work.
Avoid spending free time and resting with smoking friends, especially during the initial period of starting a smoking cessation program. handling the urgent need for smoking: by following subsequent techniques.
Engaging in various physical activities. Weight loss is caused by smoking cessation. Control stress and negative emotions that increase the urge to smoke.
Practice various relaxation techniques. Distracting yourself from thinking about smoking and trying to hunt out new ways to fill your spare time, as an example, you'll plan to meet with many friends during the weekdays.
Occupying your hands and mouth once you're feeling an urge to smoke, like holding a pen or eating some snacks. the help of people who want to help get through this stage.
Avoid alcohol, because it's going to stimulate the urge to smoke.
Additional tips for handling the withdrawal symptoms of smoking by following subsequent tips :
Get enough rest.
Doing moderate exercise,
Relaxation exercises,
Deep breathing; to alleviate insomnia, feelings of depression, irritability, and constipation.
Increase your intake of water.
Eat healthy foods, especially foods rich in fiber.
Avoid an excessive amount of caffeinated drinks.
Divide food into small meals throughout the day rather than just three meals to scale back feelings of increased hunger and appetite.
