Five keys to help you stop smoking (START)  Preparing to quit smoking  Do you think quitting smoking is hard ? The day of your Quit smoking Date

Dec 18, 2012

Preparing to quit smoking

Think about why you want to quit smoking


Decide for sure that you want to stop smoking, and then promise yourself you’ll do it, you will give up smoking . It’s okay to have mixed feelings. Don’t let that stop you. There will be times every day that you don’t feel like quitting. You will have to stick with it anyway. Find reasons that are important to you. Think of health reasons, stop smoking benefits such as:

◆My body will start healing right away.
◆I will have more energy and focus.
◆I will feel more physically fit.
◆I will have whiter teeth and healthier gums.
◆I will cough less and breathe easier.
◆I will lower my risk of cancer, heart attack, stroke, emphysema, chronic bronchitis, and cataracts.
◆I will reduce the risk of fertility problems, premature births, and lower birth weight babies.
◆I will no longer expose my family and friends to second-hand smoke.

Think of some other reasons to quit, such as:
◆I will be proud of myself.
◆I will make my family, friends, and co-workers proud of me.
◆I will be a better role model for others, especially my kids.
◆I will feel more in control of my life.
◆I will have more money to spend.
◆I will save time by not taking cigarette breaks, buying cigarettes, or searching for a light.

Write down why you want to stop smoking  


Write down all the reasons you want to quit. Keep your list where you’ll see it often. Good places for your list are:

◆where you keep your cigarettes
◆in your wallet or purse
◆in your kitchen
◆in your car When you reach for a cigarette, find your list of reasons for quitting. It will remind you why you want to stop.

Learn how much you depend on nicotine


Knowing how addicted you are to nicotine can help you quit. It can help you decide if you need extra support, such as joining a quit-smoking program or taking medication to help you quit. Answer the six simple questions in this nicotine addiction test. Your score will help you figure out how much you depend on nicotine.

Preparing to quit smoking

Understand what your score means

If you scored even a single point, you may be dependent on nicotine. The higher your score, the more dependent you are. Remember—no matter what your score, you’ll have to work hard to quit.

Understand what makes you want to smoke 


Wanting to smoke is not just an unhealthy habit. You want to smoke because your body now relies on nicotine. When the amount of nicotine in your body runs low, it triggers a craving—a strong, almost uncontrollable urge—for another cigarette. You may feel nervous, short-tempered, or anxious when you haven’t smoked. Your body wants nicotine. Triggers—people, places, activities, and feelings you associate with smoking—also make you want to smoke. Your triggers might be hearing the sounds of a party, finishing a task, or smelling coffee. Whatever your triggers, they can make you crave a cigarette.

Know your triggers


If you know your triggers, you have a head start on avoiding situations that tempt you to smoke. Think about what might tempt you to smoke. Look to the triggers bellow. Many smokers find that all these triggers make them want to smoke. You may only check a few. The point is to recognize all the situations that trigger your craving for a cigarette.

◆Drinking coffee, tea …                         ◆Walking in the morning
◆Driving my car                                      ◆Being a passenger
◆After eating                                           ◆Smelling a cigarette
◆Being with other smokers                     ◆After completing a task
◆Seeing someone smoke                         ◆Watching TV
◆Feeling stressed                                    ◆Taking a break
◆Feeling lonely or depressed                  ◆Talking on the phone
◆Being or feeling less tolerant                ◆Checking email
◆Feeling bored                                        ◆Surfing the Internet
◆Feeling angry, irritable, or impatient

Meet your triggers head on


You can get prepared to quit smoking by thinking of ways to avoid some triggers and creating alternatives for others. You’ll find that the urge to smoke only lasts a few minutes. Even if it lasts longer, it will go away, whether or not you smoke. Fighting the urge to smoke is easier if you:

◆ take a deep breath
◆ keep your hands busy—write, doodle, or hold a coin or pencil
◆ put something else in your mouth, such as a toothpick or candies
◆ go places where smoking isn’t allowed, such as a library or non-smoking restaurant
◆ hang out with people who don’t smoke
◆ avoid alcoholic drinks; try to drink water or juice instead

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