Quick Guide On How To Stop Smoking

Nicotine is a drug found naturally in tobacco, which is as addictive as heroin or cocaine. Over time, a person becomes physically dependent on and emotionally attached to nicotine. This physical dependence causes unpleasant withdrawal symptoms when you try to stop. The emotional and mental dependence make it hard to stay away from nicotine after you quit. Studies have shown that to quit,  smokers must deal with both the physical and mental dependence. 
 
 
 
Over time, the smoker develops a tolerance to nicotine. Tolerance means that it takes more nicotine to get the same effect that the smoker used to get from smaller amounts. This leads to an increase in smoking.
 
When a person finishes a cigarette, the nicotine level in the body starts to drop, going lower and lower. The pleasant feelings wear off and they will want to smoke again. This is an addiction.
  
Symptoms usually start within a few hours of the last cigarette and peak about 2 to 3 days later when most of the nicotine and its by-products are out of the body. Withdrawal symptoms can last for a few days to up to several weeks. They will get better every day that you stay smoke-free. 
 
 Common withdrawal symptoms
  • Depression
  • Feelings of frustration, impatience, and anger
  • Anxiety
  • Irritability
  • Sleep disturbances, including having trouble falling asleep and staying asleep, and having bad dreams or even nightmares
  • Trouble concentrating
  • Restlessness or boredom
  • Headaches
  • Tiredness
  • Increased appetite
  • Weight gain
  • Cough, dry mouth, sore throat, and nasal drip
  • Chest tightness
  • Dizziness
  • Slower heart rate

  •  There is some evidence that other chemicals in cigarette smoke may act with nicotine to make it harder to quit smoking. For some people, withdrawing from smoking causes more severe mood problems. If you are one of these people it is advised that you use the cutting down method to stop smoking. To do the cutting down method you should aim to smoke half the cigarettes you usually do within a week, after mastering this you should cut them down again and again over a period of weeks. Until you are confident to stop altogether.

    Are YOU Smoking your money away?

    Think of all the things you could do if you gave up smoking.
    These figures below are based on giving up 20 cigarettes a day.

    After one week
    Money saved £42.91

    After one month
    Money saved £171.64

    After six months 
    Money saved £1,029.84

    After one year
    Money saved £2,059.68
                                                                                                                    
    How to stop smoking
     
    1. Make a list of reasons to quit. Family, Health etc.
    2. Identify when you crave cigarettes, This will help you understand why you smoke.
    3. Think positive and become determined to stop.
    4. Write out goals to achieve every week and display them on the wall where you cans see them, Ex. Instead of smoking 8 cigarettes a day this week I will smoke only five.
    5. When you have a craving for a cigarette make yourself wait 5 minutes before having it, this will increase your willpower and strength.
    6. When craving withdrawal symptoms occur, distract yourself. Do exercise, go for a walk or play a game. Exercise is proven to decrease withdrawal symptoms.    
    7. Always remind yourself why you have quit to keep motivated.
    8. Reward yourself when you have cut down.
     


     



     

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