Quitting smoking is not impossible.
Quitting smoking isn't impossible – the important thing is whether you truly want to start and know how to take the first step. Once you've identified your reasons, created a concrete plan, sought support from loved ones, and cultivated healthy lifestyle habits, the journey to "saying no to cigarettes" will no longer be a solitary battle, but a journey back to your own health and willpower.
For smokers, quitting seems like the biggest challenge. However, with determination and the right plan, you can break this unhealthy habit.
Reasons for quitting smoking
Cigarettes contain many carcinogens, so heavy smokers are more susceptible to lung and liver cancer. Tobacco smoke also causes the deaths of thousands of passive smokers through lung cancer and cardiovascular diseases, so the health of your loved ones is always at risk.
Smoking is very expensive. For a smoker, if they smoke an average of 1-2 packs of cigarettes per day at the average market price of around 25,000 VND/pack, they spend up to 50,000 VND per day and at least 1.5 million VND per month on smoking.
Define the ideology and sign the agreement.
You need to determine a starting date for quitting smoking. You can choose any date associated with a special memory to help you resolve to quit.
Always make a pact with yourself: "Stop smoking." You can put up "No smoking" signs around your home, office, and car. This will serve as a reminder for everyone else.
Make a specific plan to quit smoking.
You need a specific plan to gradually quit smoking. In the first few days, if you normally smoke 15 cigarettes, you can set a goal to reduce it to just 10. Then, depending on your situation, continue reducing the goal to just 5 cigarettes a day, then one cigarette a day, until you no longer feel the craving and no longer have the habit of smoking.
Seek help from family members.
Family and friends can support you in quitting smoking. Let them know your goal and sincerely ask for their help by not smoking around you or not offering you cigarettes. You can also expect their encouragement to remind you of your goals.
Give up everything related to tobacco.
Throw away anything related to smoking, such as ashtrays, lighters, and even the cigarettes themselves. As long as you keep these items, you can't quit smoking immediately.
Ask your family, friends, and colleagues not to offer you cigarettes and not to smoke in your home or in shared workspaces.
Avoid places that may encourage smoking.
You should consider that drinking parties and social gatherings often involve cigarettes, alcohol, and beer. Participating in these events can make it difficult to resist the craving for cigarettes, and you might end up thinking, "Just one last smoke." But in reality, this last smoke could easily lead you back to your original cigarette addiction.
Exercise and eat a balanced diet.
You need to schedule regular exercise and eat a balanced diet. Exercising for an extended period will keep your lungs active enough to distract you from the urge to smoke. You'll have a better mindset, which is very helpful in quitting.
Develop a regular eating habit with consistent meal times. Establish a healthy diet. By doing so, you will gain weight and be much healthier than you were while you were still smoking.
Use supportive medication.
You can curb your cravings with low-nicotine medications, available in the form of patches, lozenges, chewing gum, or inhalers. These medications will gradually reduce the cravings of smokers.
This therapy introduces nicotine into your body via a route other than smoking, preventing sudden nicotine cravings and offering a different sensation compared to smoking.
