Cigarette cessation is an act that will yield a positive health outcome for all people, but it is not an easy task. Nevertheless, if one has a detailed and appropriate strategy, it is even possible to overcome this desire within three weeks. Here’s how you can say goodbye to smoking and put your health back on the right track.
Week 1: Preparation and Mindset:
The first stage is the psychological adjustment to the forthcoming changes. Here’s how:
Pick a Quit Date: Set a specific date for quitting smoking within this week. This way, you have a very specific and reachable objective to work for.
Recognise Your Triggers: Recognize what type of situations makes you want to smoke. Is it a family gathering or an uncomfortable situation of stress? Knowing these things helps you to come up with ways of avoiding, or managing them.
Begin to Reduce Consumption: Cut down the number of cigarettes you have every day. Instead of smoking, engage in substitute activities such as chewing gum, taking water, or deep breathing.
Inform Family and Friends: Disclose your initiative to the people who care about you. Their assistance will be worth it.
Clear Your Space of Any Smoking Paraphernalia: Get rid of all your cigarettes, cigarette holders, lick cases, and ashtrays to eliminate all temptations.
Week 2: Bringing it to an End \ Designing a Plan towards Quitting Smoking:
Finally, the moment has come to quit completely:
Keep Yourself Engaged in Healthy Activities: Participate in the activities that require the use of hands and mind. Exercise, take a walk, or learn a new skill. These activities physically help to relieve the cravings and improve one’s state of mind.
Employ Nicotine Replacement Therapy (NRT): It is also advisable to try the NRT products that come in patches, gum, and lozenges in order to reduce the withdrawal effects. These contain very low levels of nicotine which does not have any of the chemicals corrosive to the body.
Coping with the Cravings: Attacks of fits of cravings are normal but generally subside within a period of five to ten minutes. This is what is commonly referred to as the moment and distracting oneself is encouraged- sipping water, eating baby carrots or deep breathing are some of the activities that can be sustained.
Keep Away from the Situations that Trigger the Urge to Smoke: Further, if possible, avoid social situations where many people are smoking as you understand that you are dubbed as a smoker too in those situations.
Week 3: Making the New Habit Comfortable:
By this week, the physical addiction is coming down, however, your aim should be on staying relapse-free.
Don’t Give Up: The end goals of the quitting process should be assessed. Every achievement must be recognized.
Treat Yourself: Make use of the cash that has been spared from buying cigarettes to buy yourself something. Buy something worthwhile or find an event that you enjoy and do it.
Engage in Support Groups: These groups consist of members who are at the same stage of quitting which tends to provide extra motivation and support.
Learning how to deal with stress: Stress is also among the most common factors that cause people to go back to smoking. Relaxation exercises such as meditation, yoga, or keeping a journal shall help you combat stress.
Final Thoughts:
One can quit smoking in 21 days with the right mindset and the fingers on the pulse of the right approaches. Rather aim at little daily achievements and before long, you will be living free of cigarettes, rejuvenated and energized!
