Congratulations! You’ve made the wise decision to stop smoking. After your last puff, your body will begin to recover. Blood carbon monoxide levels fall. You’ll be able to breathe easier in a week. The first few days without smoking are the most difficult. Stick with your quit plan. Before and after you quit, read and review your reasons for quitting. It aids in your motivation. Some suggestions:
Note when, why, and what you do while smoking. Avoid these in the future. Stop smoking during breaks or after meals before quitting. Instead of smoking, try going for a quick walk or chewing gum. Do something else when you want to smoke. Participate in a smoking cessation program. Discuss nicotine gum, patches, or prescription medication with your doctor. You can find groups through American Lung Association chapters.
Quitting smoking causes both physical and mental withdrawal symptoms. You may be irritable, hungry, cough frequently, have headaches, or struggle to concentrate. Withdrawal symptoms are caused by nicotine addiction. Maintain control during the first two weeks of withdrawal.
Smoking-related disorders are more difficult to treat than withdrawal symptoms. Think about why you’re quitting. These are indications that your body is recovering and adjusting to life without nicotine. They are fleeting. They’re the worst when you first stop, but they go away in 10 to 14 days.
Within hours of quitting, your body recovers from nicotine and additives. Your blood pressure, heart rate, and body temperature all return to normal. Relax. When carbon monoxide levels fall, your blood carries more oxygen. Quitting benefits your body. When you are younger, you will have fewer wrinkles. You will save a lot of money.
Relapse is common after quitting. For most quitters, “one puff” is sufficient. “Having only one” makes quitting more difficult. Slipping does not imply restarting. After a slip-up, pay attention to your triggers and cravings. To avoid slip-ups and relapses, try the following strategies:
- Ask a smoker to avoid smoking near you.
- Take a deep breath when you want to smoke. Hold for 10 seconds, then slowly release. Repeat until the craving disappears.
- Hands-on. Play with a pencil, straw, or computer.
- Stop smoking-related activities. Instead of smoking, walk or read.
- Go to non-smoking locations like theatres, museums, stores, or libraries.
- Exercise. Exercising relaxes. The average weight increase after stopping is less than 10 pounds. Instead of worrying about the scale, keep healthy and active.
- Family and friends can help you quit.
You might also emphasize smoking’s health risks. You’ll like less of these:
- Cancer risk, especially lung cancer
- Heart, stroke, and vascular disease risk
- Shortness of breath, coughing, wheezing
- COPD risk
- Infertility chance
Try to smoke as little as possible till you can quit again. Permanently stopping takes time. But remember that you have to be resolute in overcoming these negative tendencies because, by this point, you have chosen to give up smoking and have devised your own most effective ways. Wishing you the best of luck!