9 strategies to help you quit smoking

You may know that your success in quitting smoking is one of the best things you can do for your health, so you have to take it seriously in order to really stop smoking .. But unfortunately, it is not that easy, you may face a great challenge, and may take several attempts before You actually succeed ..

So how do you stop smoking? The following proven and proven proven strategies can help you achieve your goal. Try one or two, or try all of them until you find what works for you.

1- Write it down in writing

Think about what you don't like about smoking and why you want to quit:

Are you concerned about the health consequences of smoking, such as lung cancer and heart disease?

- Want to feel better?

- Do you want to set a good example for your children?

Do you want to get rid of the smell of smoke on your hair, skin and clothes?

Write down all of these things in a list and take that list with you, and every time you go to catch a cigarette or yearn to smoke, read your list and remind yourself because you want to stop smoking.

2- Ask for support

Have others stand up for you, tell your family, friends and co-workers that you want to quit smoking, and you may ask them to remind you of the importance of this if they see you holding cigarettes. Also ask your friends or family members who smoke to quit smoking, and consider joining a support group, either in person or online, intended for people who have already quit smoking or want to.

3- Visiting the specialist

Contact a specialist in tobacco addiction treatment through your doctor, or a local treatment program or phone-based program (an application downloaded to a mobile phone that includes a reminder of the benefits and harms of quitting smoking and everything that can help you on your journey to quit).

4- Handle things calmly

Most people dazzle to quit smoking by setting a date to quit smoking and suddenly quit on that date. If you tried this method several times and it did not work for you, you may want to start the process by stopping smoking gradually.

Ways you can quit gradually include delaying the first cigarette of the day, smoking only half of the cigarette, buying only one pack of cigarettes at a time, and setting aside a period of smoking per day to be used for physical activity. Take advantage of all your success to quit smoking completely.

5- Avoid smoking stimuli

Know the places and situations that make you crave and avoid smoking. Alternatively, visit places where smoking is not permitted, such as a museum or an entertainment venue, and spend time with people who do not smoke or who also want to quit smoking. At work, use the main door instead of the smokers' entrance.

And be sure to be busy, especially during times when boredom may entice you to smoke. Make smoking not available by leaving cigarettes and lighters in the car while you are at home or work.

Also, replace old behaviors with new habits that are not related to smoking, for example chewing gum while driving, or take a new way to work in order to maintain your interest in the environment and avoid smoking. Get up on the table as soon as you're done eating, drink water or tea instead of coffee, and practice refusing cigarettes by saying, no, thanks, I don't smoke.

6- Try a product to quit smoking

Do not use withdrawal symptoms or a craving to smoke as an excuse not to quit, as many FDA-approved medications are available to help you control this. Some types of nicotine replacement therapy, including plasters, gums, and lozenges, are available without a prescription. Nicotine nasal sprays and a nicotine inhaler are also available on prescription.

Other options may also be among other medications prescribed by the doctor, and bupropion (Zyban) can help control cravings for nicotine; varenicline (Chantix) can reduce the pleasant effects of smoking and alleviate the symptoms of nicotine withdrawal at the same time.

You may be able to use a combination of smoking cessation medications simultaneously. One of the most effective ways is to use smoking cessation along with counseling to achieve changes in your behavior and thoughts. Consult your doctor about medications that may be appropriate for you.

7- Dealing with pressure

Stress and anxiety may increase the urgent desire to smoke and lead to a failure in your effort, and to keep stress and anxiety under control, be sure to prioritize your tasks, and think about the tasks that you can get rid of or authorize another person to do, and rest when Need, do relaxation exercises such as physical activity, deep breath or meditation, stretching, or simply listen to your favorite music.

8- Deal with things day in and day out

Don't worry about next week or next month, so focus on what you can do today to quit smoking. Every hour that passes without smoking a cigarette brings you one step closer to quitting forever; freedom from the unhealthy habit that costs you a lot of expenses.

9- Celebrate your successes

Reward yourself for every progress you make, for example, did you spend your day without smoking a cigarette? If you buy something special ... did you do it during the week? Calculate the money you saved from not buying cigarettes for that week and use that money saved to buy something special or to invest money for the future.

Reward yourself for not smoking by doing something you enjoy every day, such as spending more time with your children or grandchildren, going to the ball, walking, bathing in the bathtub, or watching something you prefer. Every little success may help you achieve your goal of quitting smoking for your health.