If you want to quit smoking quickly, read this article.

Know why you want to quit smoking

You want to quit smoking fast, but do you know why? Because it's not good for you, not convincing enough. To take action, you need to have your own strength, your own reason to quit smoking. Maybe you want to protect your family from passive smoking. Maybe the thought of lung cancer scares you, or you want to look younger. Choosing a strong enough reason will make it easier for you to quit.

Do not quit smoking suddenly

You may be tempted to quit and declare that you will "quit", sure and easy. But quitting smoking right away is not easy to do. 25% of people who try to quit smoking without any method or medication fail. The reason is that nicotine is addictive. The brain becomes dependent on nicotine and craves it. When it is not used, the symptoms of "withdrawal syndrome" arise.

Try another nicotine replacement therapy

When you quit smoking, “nicotine withdrawal syndrome” can make you feel depressed, frustrated, restless, or irritable. The desire for “just one cigarette” or something similar can be overwhelming. Nicotine replacement therapy can help reduce this feeling. Studies show that nicotine gum, lozenges, and other products can double your chances of quitting successfully when combined with a positive behavioral program. But using these products while smoking is generally not recommended.

Ask your doctor for a prescription

To make it easier to quit smoking without using nicotine products, you can ask your doctor for a prescription medication. These medications help reduce cravings by acting on chemicals in the brain. They can also reduce the “good” feeling you get when you smoke. Other medications can help with troublesome withdrawal symptoms, such as depression or lack of concentration.

Don't quit smoking alone

Tell your friends, family, and co-workers that you are trying to quit. Their encouragement can make a difference. You can also join a support group or talk to a counselor. Behavioral therapy is a type of counseling that helps you identify and develop a quit strategy. Behavioral therapy combined with nicotine replacement products or medication will increase your chances of success.

Stress control

One reason people smoke is because nicotine helps them relax. When you quit, you’ll need other ways to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or meditation. If possible, avoid stressful situations during the first few weeks of quitting.

Avoid alcohol or things that make you crave cigarettes.

Certain activities can increase cravings. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee makes you crave a cigarette, try drinking tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum.

Clean the house

Once you’ve decided to smoke your last cigarette, throw away all ashtrays and lighters. Wash any clothing that smells of cigarettes and clean drawers, carpets, curtains, and upholstery. Use an air purifier to rid your home of that familiar cigarette smell. You don’t want to see or smell anything that reminds you of smoking.

Try and keep trying

Relapse is common. Many smokers have to try several times before they succeed. Review the emotions and situations that make you more likely to smoke. Use this as an opportunity to reaffirm your commitment to quitting. Once you decide to try again, set a “quit deadline” for the next month.

Move

Physical activity can help reduce cravings and some withdrawal symptoms. When you want to reach for a cigarette, put on your running shoes or go for a bike ride instead. Even light exercise can help, such as walking the dog or pulling weeds in the garden. The calories you burn will also help prevent weight gain when you quit.

Eat fruits and vegetables

Don’t try to diet when you quit smoking; depriving yourself of too many things is counterproductive. Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A study at Duke University in the US found that these foods make cigarettes taste terrible. This will help you fight the urge to smoke while still ensuring you get enough nutrients to fight disease.

Give yourself a reward

In addition to the huge health benefits, one of the "pluses" of quitting smoking is that you will save money, so reward yourself by spending that money on something you enjoy.

Quit smoking for your own health

There are many benefits to considering quitting smoking. Quitting smoking has immediate health benefits. It lowers your blood pressure and slows your pulse in just 20 minutes. Within a day, your blood carbon monoxide (CO) levels return to normal. Within 2 weeks to 3 months of quitting, your risk of heart attack drops and your lungs start to work better. Long-term benefits include reduced risk of coronary heart disease, stroke, lung cancer, and other cancers.