Lifestyle Last updated on 2021-06-11 16:42:45
This Game Plan Will Help You Quit Smoking Right Away
- Dr. Sreelekha Daruvuri
- 3 Min Read
- Fact Checked
In spite of knowing the health risks of smoking, most of you cannot stop this dreadful habit. The number of teen smokers is increasing rapidly. For lifetime pack-a-day smokers, the cigarette is now a part of their routine. They never think of quitting. Why do you think people smoke cigarettes anyway? It unwinds you, relieves stress, and boosts your outlook.At least this is what you think. Unfortunately, nicotine makes you feel this way, while it's busy ruining your health.
Smoking kills you from the inside, slow and steadySmoking can cause more damage that you can imagine. Here's a list of diseases and health issues that are associated with smoking:
- Lung cancer
- COPD (chronic obstructive pulmonary disease)
- Heart diseases
- Infertility and ectopic pregnancy in women
- Premature birth
- Eye disorders like cataract, glaucoma, macular degeneration
- Over 10 types of cancer, including colon, cervix, liver, stomach and pancreatic cancer
A game planGoing cold turkey is not a great plan because chances of you bouncing back are very high. Instead, try reducing the numbers of cigarettes per day. Stick to this short-term plan. Reduce the number even further the coming week and finally go cold turkey.
Here's another strategy that'll help you quit smokingStart your stop smoking plan with START
S = Set a quit date.Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.
T = Tell family, friends, and co-workers that you plan to quit smoking.Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.
A = Anticipate and plan for the challenges you'll face while quitting.Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.
R = Remove cigarettes and other tobacco products from your home, car, and work.Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.
T = Talk to your doctor about getting help to quit.
Watch out for withdrawal symptomsCommon nicotine withdrawal symptoms when you quit smoking include:
- Cigarette cravings
- Irritability, frustration, or anger
- Anxiety or nervousness
- Difficulty concentrating
- Increased appetite
- Increased coughing
- Constipation or upset stomach
- Decreased heart rate
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