Secrets to quitting smoking in 5 days

(Baonghean.vn) - Tobacco addiction is a chronic disease, just like high blood pressure or diabetes, requiring a serious attitude and the right treatment to be successful. For effective treatment, in addition to strong determination and understanding, family, friends, and those around you play a very important role.

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The addiction recovery process needs to go through 4 stages, which are:Thinking about quitting smoking, preparing the necessary elements to quit, quitting completely, and maintaining a period of complete independence from cigarettes are all important steps. Specifically, those trying to quit need to choose a suitable day to do so. Choosing the right day is crucial. It should be a day without too many other problems to deal with so they can focus solely on quitting; a day that might be busy but only with ordinary, non-stressful tasks, ideally a Saturday, where they can wake up late or arrange their work and rest as they see fit.

Five days before quitting smoking, you need to:List the reasons for your decision to quit smoking! Think about them in your head or write them down (Cigarettes are harmful to your health and expensive, Smoking is inconvenient, It affects others, It sets a bad example for your children to fall into other vices...); Announce to your friends, family, and colleagues that you are in the process of quitting; Stop buying cigarettes.

Four days before quitting smoking, you need to:Pay close attention to when and why you smoke (sadness, stress, craving, boredom, peer pressure, etc.); think about what else you can use as a substitute for a cigarette (toothpicks after meals, sunflower seeds, pumpkin seeds, chewing gum; two rolling balls, a pencil, etc.); think about other daily habits and activities that can replace smoking.

Three days before quitting smoking, you need to:Find someone you can ask for help and share your feelings with when you need it (family doctor, friends, ideally someone who has quit smoking, partner, spouse, children, colleagues...); What will you do with the money you save from not having to buy cigarettes (reward yourself with something sentimental; reward your children or grandchildren for their academic achievements; do other useful things...).

Two days before quitting smoking, you need to:Review when and why you started smoking and find ways to overcome those challenges (the temptation of peer pressure, work stress, withdrawal symptoms occurring within the first 1-3 weeks: dizziness and headaches, depressed mood, irritability, anger, restlessness, difficulty concentrating; cravings; digestive disorders; weight gain after quitting); Buy some substitutes for cigarettes such as: sunflower seeds, toothpicks, chewing gum, two small balls, pencils; Ways to overcome cravings (Drink plenty of water, take deep breaths, don't sit at the table for too long, do other things: brush your teeth, go for a walk, eat sunflower seeds, talk to others, procrastinate, count to 100 or hum a favorite poem or song...).

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One day before quitting smoking, you need:Get rid of all matches, lighters, and ashtrays at home and at work; wash all your clothes to get rid of the smell of cigarette smoke; smoke one last cigarette in the evening to say goodbye to your enemy! Recharge yourself once more: "Quitting smoking is the right strategy, I can do it."

The day you quit smoking requires:In the morning, remind your family, friends, and colleagues that today is an important day for you – your day to quit smoking; Keep yourself busy but not stressed; Avoid alcohol, coffee, or anything you usually consume with cigarettes; Treat yourself to something enjoyable or special as a reward for your first success; Maintain a healthy diet and exercise to avoid excessive weight gain; If you can't resist and start smoking again, don't give up! Be prepared to start over! Some people have had to try again several times before they succeeded!

To maintain a comfortable, smoke-free life, during the first week, count each day as a challenge; having overcome the first day, why not continue on the second? The challenges will gradually decrease after about a week. During weeks 2 through 6, you will still struggle with the idea of ​​quitting, constantly reminding yourself that you are determined to quit. Tell yourself not to smoke today, tomorrow, and every day after that.

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Week 7 –The person has successfully quit smoking. But quitting is one thing, living comfortably without dependence on cigarettes is another. Don't let your willpower weaken until you can no longer count the days since you stopped smoking and stopped thinking about cigarettes!

Dangerous things to be aware of and avoid include thinking "One cigarette won't hurt" - but smoking again is a failure, even if it's just one puff; parties often involve alcohol, so be careful not to allow yourself to smoke, but allow yourself to be healthy; when stressed, try to think that everything will eventually pass, and if you smoke again, imagine having to start quitting all over again once it's over.

Thanh Son

(Synthetic)