The Ten Golden Rules to keep when quitting smoking.
- Set a quit date and stick to it.
- After stopping, avoid picking up a cigarette at all costs, even a single one can send you back into the smoking void.
- Get rid of all the cigarettes that you have, as well as lighters and ashtrays.
- Write a list of the disadvantages of smoking and the benefits of stopping.
- Use nicotine replacement therapy and e-cigarettes if needed. These products alleviate withdrawal symptoms (irritability, nervousness, anxiety, depression, concentration problems, sleep disturbances, increased appetite, weight gain, cravings) and multiply by two your chances of success.
- Ask others not to smoke in your presence. During the first weeks, avoid places where people smoke. However, if you can’t avoid these places, then politely but firmly Decline any offer of a cigarette. Be proud of not smoking!
- Tell your friends that you have stopped smoking and get their support.
- Change your routine to avoid places and situations where you usually smoked.
- Use of diversionary activities to cope with the urge to smoke (eg. walk, drink water, chew gum, wash hands). The urge to smoke only lasts 3-5 minutes, just wait until it passes.
- Remind yourself that getting used to life without tobacco may take time and requires several attempts.
Should I stop smoking suddenly or decrease my habit gradually?
You can stop smoking at once or gradually reduce the number of cigarettes you smoke. Most ex-smokers have quit cold-turkey and this is the method that we recommend. If you prefer the progressive way of weaning yourself off from tobacco, these tips will help you do it.
- Delay your first cigarette: Delay smoking your first cigarette in the morning as long as possible. If you are used to smoking when waking up, take a shower or cook breakfast right away instead.
- Space out smoking: Gradually increase the time between two cigarettes until you are able to old several hours without smoking.
- Refrain from smoking occasionally: Don’t smoke after a coffee or a meal, try a piece of gum instead.
- Buy a pack at a time: Avoid stockpiling and buying cartons of cigarettes.
- Change your habits: If you have the habit of smoking after eating, leave the table immediately after the meal.
- Limit the places and times when you smoke: Designate a few places where you are allowed to smoke and avoid smoking in front of children and non-smokers.
- Determine what cigarettes are the most difficult to abandon: And remove all others, then set your quit date.