Quitting smoking is not easy, but you absolutely have a strategy to overcome nicotine.
Nicotine withdrawal has two parts: physical and mental. The physical symptoms are unpleasant but not life-threatening. However, if you are not ready, they can push you back to smoking.
Nicotine replacement therapy and other medications can help relieve many of the symptoms. Another way to overcome cravings or urges is to pay attention to and identify your “rational excuses” when they arise:
Use these ideas to help you stay committed to quitting smoking.
Avoid irritants:Stay away from people and places that tempt you to smoke. You'll be able to handle these situations more confidently later.
Change habits:Switch to juice or water instead of alcohol or coffee; choose foods that don't make you want to smoke; take a different route to work; walk instead of taking a smoke break.
Pick something else to put in your mouth:Use tobacco alternatives that you put in your mouth, such as sugar-free gum or hard candy, raw vegetables like carrots or sunflower seeds, etc. Some people may suck on a coffee stirrer or a straw.
Work:Doing something to relieve stress like exercise or something to keep your hands busy like sewing or woodworking can help take your mind off the craving.
Deep breathing:When you smoke, you breathe deeply as you inhale. Now when the craving hits, breathe deeply and imagine your lungs filling with fresh air and remember the reasons and benefits of quitting.
Delay:If you feel yourself about to light up, pause and tell yourself to wait at least 10 minutes. This trick will often help you overcome the urge.
Reward yourself:What you’re doing isn’t easy and you deserve a reward. Put the money you would have spent on drugs in a box every day and then treat yourself to something each week. Buy a book, a new CD, eat out, start a new habit or join the gym; or save up for something bigger.
Continue living smoke-free
You've probably tried to quit smoking many times before. If so, you know that staying smoke-free is the last, longest, and most important step.
Remember the reasons you quit and all the health, financial, and family benefits. Remind yourself that there is no such thing as just one cigarette or even just one puff. Avoid alcohol. It will reduce your chances of success... If you are worried about gaining weight, eat a healthy diet and find ways to exercise and stay active.
Your doctor needs to know what types of tobacco you are currently using or have used so they can advise you on the appropriate preventative measures. It is well known that tobacco use puts you at risk for certain diseases, so self-care should focus on checkups and preventative measures to help you stay as healthy as possible.
You should also look out for the following changes: Coughing up blood; hoarseness; difficulty breathing; wheezing; headache; chest pain; loss of appetite; weight loss; fatigue; frequent pneumonia/bronchial infections... Any of these could be a sign of lung cancer or some other lung-related problem and should be reported to your doctor immediately./.
