Stop smoking – step by step…
Habit and addiction
Even though there are many good reasons to quit smoking, it’s just not that easy. Anything you get used to, it really takes a lot of effort to kick the habit again, whether it’s biting your nails, always rocking your chair or smoking. With smoking, the addiction comes on top of the habit. Nicotine is a drug, an addictive substance. And as the name suggests, the body does not like to give up such substances because it has become addicted to them.
If you want to stop, you often have to eliminate a psychological and a physical dependence. Whether and how much you notice that your body is missing nicotine varies from person to person. In most cases, possible symptoms such as irritability pass very quickly. If you notice unpleasant physical reactions after quitting smoking, nicotine replacement products such as nicotine gum can help. Ask at the pharmacy about this.
Step 1: Think about why it is worth quitting!
It is important to motivate yourself and to keep these arguments in mind!
The reasons why you want to quit can vary from person to person.
TIP:
Here are a few suggestions:
There’s also a plus for beauty. Smoking can make your hair brittle, turn your nails and teeth yellow, make your skin pores bigger and make you more prone to pimples.
Girls who take the pill put their health at risk because the pill and cigarettes are not compatible. They also often have swollen or painful legs.
After you stop smoking, your body gets more oxygen and you feel fitter!
Whether you feel well or not no longer depends on the cigarette. Many smokers get nervous, feel irritable, get tired or break out in a sweat when they have to go without a cigarette for longer than usual – this also goes away.
And then there are the health risks. It is well known that smoking is extremely dangerous to health and increases the risk of cancer, but this is usually suppressed. Unfortunately, this does not change anything.
People who smoke have a greater tendency to have a stroke after a certain age. This can have serious consequences, such as paralysis. The risk of other diseases such as heart attacks or respiratory diseases also increases.
Step 2: Think about why you started smoking!
If you want to quit smoking, you can also think about why you started smoking in the first place.
Did you just want to try it out, or did everyone in your group smoke, or is it part of being “in” or growing up?
Smoking doesn’t seem particularly cool or grown-up. This is also what 85% of the participants in our “quick survey on smoking” are convinced of!
Furthermore, less than 10% believe that you have to smoke to “belong”. Another interesting result was also found among those survey participants who have given up smoking. Almost all of them now think that smoking is not cool, and they have experienced that you don’t have to smoke to “belong”. Real friends like you because of who you are, not because you smoke!
Step 3: Think about when you reach for a cigarette?
Often there are typical situations in which you smoke, such as during the long break, when you are waiting for transport or when you are meeting friends or drinking alcohol. Also, certain moods or feelings sometimes make you more likely to reach for a cigarette.
TIP:
You can resolve not to smoke in these situations or moods. In this way, you can switch off automated habits. If you succeed in “typical” smoking situations, you can succeed in other situations as well.
Step 4: Set a date!
TIP:
Decide on an exact date when you want to stop smoking and start an immediate quit!
Studies have shown that the best way to quit smoking permanently is to stop immediately!
Of course, you can also try to reduce your smoking consumption step by step. However, this method is usually more difficult!
Step 5: Get support!
Maybe there are people who can support you in quitting? Who you can call in difficult situations and ask for support?
TIP:
If you tell your friends and family about your plans, you know that there are people who are now watching you. You often don’t want to admit your weakness to them, so you might not be so quick to pick up a cigarette. You can also agree with your people that they should never give you a cigarette again!
It is ideal to quit smoking together with someone close to you. You can set goals together, motivate each other, and most importantly, it’s one less person to indulge in the blue haze with.
Is it difficult for you to quit smoking alone? There are many places and doctors who will be happy to advise and support you. Health insurance companies also offer regular courses on how to stop smoking.
Step 6: Ban all smoking utensils from your environment!
TIP:
Get rid of cigarettes, lighters, ashtrays and matches! Give them sugar-free chewing gum and fresh fruit!
Step 7: Find alternatives!
When you quit smoking, you will quickly notice that you suddenly have more time.
And you need to fill this newfound time. Otherwise, there is a danger that you will reach for the cigarette again out of boredom!
TIP:
How you fill this time is entirely up to you. Think about what gives you pleasure and does you good!
Take a bath!? Meet your friends!? Talking on the phone or chatting? Dancing? Listen to music!? Daydreaming and relaxing!? Get active and do sports!? Or maybe go shopping or to the cinema! After all, by not smoking you will save a lot of money that you can now spend on much nicer things!
Step 8: Stay strong!
In the beginning, you will probably find yourself in situations where you would like to light up a cigarette.
TIP:
Try to strengthen yourself by telling yourself that you can beat the addiction! That you are stronger than the addictive feelings!
Breathe deeply and try to distract yourself! Avoid or leave situations that make it difficult for you!
“Smokers Lies”
There are some untruths about smoking that are used by some smokers to justify their smoking.
- Smoking relieves stress!
On the contrary! Your body is constantly in nicotine withdrawal and therefore much more stressed!
- Smoking makes you slim!
You can’t say that! Nicotine only speeds up the metabolism to a small extent. Some smokers have more appetite after quitting smoking. The sense of smell and taste improves after smoking and can contribute to this. If you have more appetite after quitting, drinking a lot, eating healthy food and exercising can help.
- Light cigarettes are less harmful!
This is also wrong! In fact, you are more likely to inhale more or even smoke more cigarettes!
- Hookahs are healthier!
No, the smoke from hydrogen pipes is sometimes even more toxic than from filterless cigarettes!
- Smoking is sexy!
Surveys have shown that the opposite is true! Very few young people find smoking sexy and for boys it can even lead to erectile dysfunction.
Good luck!
Now we have no choice but to wish you – if you are planning to quit smoking – all the best!
You can manage to become smoke-free and thus independent!
For further help and support — Speak with a licensed therapist today.