How to Quit Smoking?

Quit Smoking Cold Turkey

How do I quit smoking?” is the question in the mind of every person who is considering quitting smoking. Quitting smoking is something that smokers often feel they can’t achieve. For this reason, they don’t approach the issue of quitting smoking no matter how much they want.

Quit Smoking : It is Important to Know the Reason

To quit smoking, it is necessary to know the factors that cause smoking cessation. In this way, you can make more precise decisions on the way to quit smoking. If you are uncomfortable with smoking and are considering quitting, ask yourself the following questions;

  • What aspect of smoking do I dislike?
  • How does smoking affect my health?
  • What is badly affected in my life when I smoke and what am I missing?
  • How do I harm those around me by smoking?
  • What aspects of my life will get better when I stop smoking?

These questions will help you find your reasons for quitting and make you more determined to quit smoking completely.

Set a Goal and Plan for Quit Smoking

If you want to quit, set yourself a goal, or make a plan. Setting a goal about letting yourself go, will help you be more determined and make the first days you quit much easier. Include them in your smoking cessation plan by thoroughly researching methods that can help you quit. No single method of quitting smoking is suitable for every person. For this reason, finding the most suitable smoking cessation method for yourself in your research and including it in your plan will be effective in quitting smoking cold turkey.

Remember What Quitting Smoking Can Add to Your Life

After you quit smoking, there are many positive changes both in your body and in your social life. Knowing what these changes are, will further encourage you to quit smoking.

What are the contributions of quitting smoking to body health;

  • Nicotine, which is the biggest cause of cigarette addiction, begins to leave your body 2 hours after you quit smoking.
  • Blood pressure and heart rate drop within 6 hours after quitting smoking.
  • Carbon monoxide, which is in the bloodstream due to smoking, is cleared from the bloodstream 12 hours after quitting smoking. So your lungs work much better.
  • After stopping smoking, blood circulation is cleared and improves between 2-12 weeks. This allows you to do activities such as walking, running, climbing stairs much more easily without difficulty.
  • Problems such as cough, shortness of breath due to smoking, decrease 3-9 weeks after quitting smoking.
  • The senses of taste and smell that decrease due to smoking come back after 2 days.
  • Five years after you quit smoking, your risk of having a heart attack is halved.
  • Ten years after you quit smoking, your risk of lung cancer is halved, and your risk of heart attack decreases to the same level as a non-smoker.
  • Smoking seriously affects the rates of women and men to have children. For this reason, quitting smoking increases the possibility of having a child, and it is important for children to be born to be healthier.
  • Smoking also causes great damage to the skin. After quitting smoking, wrinkles, and spots on the skin decrease.

The effects of quitting smoking on yourself and your social life;

  • After you quit smoking, your body will become much healthier and you will start to feel better as you will be able to do your activities much more easily and breathe more easily.
  • Smoking causes people who have children to set a bad example for their children. For this reason, quitting smoking will enable you to set a good example for your children.
  • People who are exposed to cigarette smoke are adversely affected by smoking. For this reason, quitting smoking will help your children grow much healthier, especially if you have children.
  • When you quit smoking, your bad-smelling breath, your clothes, and your home will now smell much better due to the smell of cigarette smoke.
  • Quitting smoking will help you relax economically.

Avoiding Effective Cigarette Triggers in the Process of Quitting Smoking

Quitting smoking is a delicate process. Many people who quit smoking restart smoking because they cannot avoid the factors that trigger smoking. If you want to quit smoking permanently, you must avoid the factors that trigger smoking. These triggers can be a place, a friend, or a situation from time to time.

Here are some things you can do to avoid smoking triggers;

  • Spending time with non-smokers, family members, and friends.
  • Going to places where smoking is prohibited
  • Avoid things that smoking-associated  (For example; consuming coffee, tea, alcohol, or an activity that causes you to smoke frequently)
  • Throwing out items such as lighters, ashtrays that you use while smoking.

What can be done to relieve the feeling of deprivation?

Nicotine in cigarettes is an addictive substance. For this reason, it is very normal to experience abstinence after quitting smoking. This deprivation may prevent you from feeling unhappy, restless, anxious, nervous, tense, depressed, and thinking clearly. In addition, it is normal to experience disturbances in sleeping and eating patterns due to deprivation after quitting smoking.

When you experience withdrawal after quitting, you may want to smoke again to get rid of these feelings. One of the most preferred ways to cope with the feeling of withdrawal and not to start smoking again is nicotine replacement therapy. Nicotine replacement therapy will reduce the withdrawal symptoms you suffer from nicotine deficiency. This will increase your chances of quitting smoking. There are many options for use in nicotine replacement therapy, such as nicotine gums, nicotine patches, nasal spray, inhalers, and lozenges.

Pregnant women, women who have recently given birth, people with cardiovascular disease, adolescents under the age of 18 should not apply nicotine patches. Apart from this, there is no harm in applying nicotine replacement therapy for people who do not have a health problem and are suitable for the age range.

While using a nicotine patch, you should definitely smoke. If you use it, you risk seriously endangering your health.

Methods That Can Help You To Quit Smoking

There are many methods to quit smoking.

  • Nicotine Replacement: The most common method of smoking cessation is nicotine replacement therapy. This method, which is generally suitable for people of all age groups, has options such as nicotine gum, nicotine patch, inhaler, nasal spray, and lozenge. This method should be applied under the doctor’s control.
  • Medications: One of the methods of quitting smoking is drug therapy. You need to take the medicines you will use to quit smoking and use them under a doctor’s supervision. Some of the drugs used to quit smoking give people the pleasure of smoking because they help release dopamine in the body. This will eliminate the feeling of withdrawal you will feel after quitting smoking when you use these drugs. Because nicotine use causes dopamine secretion in the body. Since dopamine is a substance that has a pleasant and relaxing effect, people feel relieved when they smoke. After nicotine deficiency, people become tense and depressed because dopamine is not secreted. For this reason, the use of drugs that release dopamine suppresses the desire to smoke, as it creates a pleasure similar to the pleasure of smoking. Drug treatment applied during the smoking cessation process is usually started before smoking cessation and continued by increasing the doses. After reaching a certain dose, the treatment is terminated. The treatment period is usually 12 weeks. At the end of this period, additional treatment is applied for a certain period of time if needed.
  • Antidepressants are one of the drugs used in drug therapy during the smoking cessation process. During the smoking cessation process, you will feel depressed and unhappy due to the deprivation felt by the body and your psychology may be badly affected. This can adversely affect the smoking cessation process. The use of antidepressants in the smoking cessation process, this process easier for you to work out will help and will make you feel better psychologically.
  • Acupuncture: One of the methods of quitting smoking is acupuncture which has become quite a common recent method. Nicotine deficiency causes a deficiency in endorphin secretion in the brain. This causes you to feel more unhappy and be deprived because the factor that you previously enjoyed and that gave you pleasure is lost. In the acupuncture method, the nerve endings are stimulated with acupuncture needles or laser acupuncture attached to the points determined in the ears because nicotine cannot be taken. So endorphin begins to be secreted. This removes feelings such as tension, unhappiness, and restlessness, causing you to be happier, more peaceful, and calm. In addition, thanks to the endorphin secreted by the acupuncture method, it is fulfilled in the sleep pattern. You can overcome your difficulties with a focus more easily. The acupuncture method difficulties experienced after quitting smoking within 7-10 days help you overcome them.
  • Hypnosis: One of the methods used to quit smoking is the hypnosis method. However, since the hypnosis method has not been subjected to extensive research, it has not been clearly proven how effective it is in quitting smoking.

Get Support During The Smoking Cessation Process

The smoking cessation process can be a difficult process for you if you have been smoking for a long time. Trying to get through this process alone makes it even more difficult. Trying to overcome the smoking cessation process with the support of your family and friends will help this process easier. In the early days when you quit smoking, it will be useful to spend time with your family and friends and to do activities that you can distract together. If your family and friends smoke during the smoking cessation process, it will be more beneficial for you to ask them not to smoke with you.

Your relatives may not know about the difficulties you experience during the smoking cessation process. For this reason, you need to tell your family and friends about your difficulties. Assuming they know about your difficulties can cause problems between you.

It is common for people to become depressed during the smoking cessation process. It is inevitable that your daily life, work, and relationships will also be negatively affected by the problems and depression you will experience. It is important to get psychological support to solve the psychological problems that may arise during the smoking cessation process and the problems in daily life. Getting help from a psychologist for the difficulties you experience in this process will both help you be more determined while quitting smoking, it will make it easier for you to go through the process, and will contribute to your psychology being more solid. In the psychological support process, different psychotherapy methods are applied to the clients who try or quit smoking.

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