Many smokers wish they could finally give up cigarettes. But at the same time they also know: It’s not that simple. Of course, we can’t make the transition from smoker to non-smoker any easier for you. But with our tips you will surely find it a little easier to stop smoking.
Quit completely or reduce gradually?
The feeling tells many smokers: A sudden smoking stop would be too brutal, a slow reduction is certainly easier to manage. However, the figures show that most smokers find it easier to put a clear end to their habit. When reducing, there are simply too many loopholes to cheat yourself. Better works Final point methodSet a day X when you will stop smoking, and then start a life as a non-smoker right away.
/>On your way to becoming a non-smoker, you must first and foremost focus on your everyday life. In what situations do you reach for a cigarette?
It’s usually not boredom on the couch, but stress at work. Question very carefully why you smoke such ritualized cigarettes and how you can avoid them.
Kathrin Marchand | Physician – two-time Olympic participant – learns.net advisory board (more)
Collect reasons to quit smoking
There are many good reasons to quit smoking. Which are especially important for you? Make your reasons clear to yourself over and over again. Write them down, for example, and hang them on the wall for the first time. Here are a few good reasons for inspiration:
- If you smoke, statistically you shorten your life quite significantly. So quitting smoking gives you a lifetime of enjoyment. Add to this the time you spend healthy instead of sick, and you get a lot of quality of life as a gift.
- You may already notice that you can no longer get up the stairs without problems? Not smoking makes you fitter and more efficient.
- When you quit smoking, you reduce your risk for many serious diseases: Cancer and cardiovascular disease are the most dangerous. But also such annoying little things as colds occur much less often when you no longer smoke.
- Non-smokers have a more intense sense of taste and smell. You will be able to enjoy again after a while.
- Your clothes, your hair and your home will never smell of old, stale smoke again.
Of course, you also save a lot of money, which you can use for other, nicer things.
As a non-smoker you are freer in your everyday life, because it is no longer determined by when you can smoke the next cigarette.
- As a non-smoker you also look better: After a while, your skin will look fresher and smoother, your fingernails will be stronger and discolorations on your fingers will disappear.
- If the parents smoke, the risk increases that the children will also start smoking later on. And even now the passive smoking and even the smoke residues on your hands and clothes are damaging your health. By quitting smoking, you are directly helping your children.
What are your most important reasons for quitting smoking?? Make it clear to yourself again and again why the effort is worthwhile for you.
Be sure: complaints will pass
Quit smoking: Complaints will pass
In the beginning, the craving for a cigarette can be very strong. Withdrawal symptoms also occur, for example nervousness, trembling, sleep disturbances or dejection. The severity of these symptoms varies greatly from person to person. With a little luck, you will hardly feel any of it, but it can also be hard. Be aware that this phase is only temporary, and it is not even very long. After about a week, at the latest after ten days, the symptoms have already weakened considerably. After a few weeks they are completely gone. It is bearable!
Gain weight by quitting smoking? Not necessarily!
Many smokers shy away from giving up their vice because they are afraid of gaining weight. In fact, increased appetite can be a side effect of quitting smoking. You can counteract this by eating a healthy diet and getting enough exercise. And if that doesn’t work: You can still take care of the few pounds that may come with quitting smoking later on. In return, you’ll be rewarded with brighter skin, stronger nails and many other benefits.
Quitting smoking: Exercise helps
Exercise is a very helpful tool when you quit smoking. It distracts you when the craving for a cigarette becomes strong, it helps you maintain your weight, and it ensures that withdrawal symptoms subside. At the same time, exercise will improve your physical and mental well-being, which is worth its weight in gold now.
Value defeats as steps to success
If you’ve tried unsuccessfully to quit smoking in the past, it can cut you down big time now. "I’m sure I won’t make it again" is a very demotivating thought. And it’s not true either: in your past attempts you have gained experience that you can use now. Find out what difficulties you encountered and how to prevent them this time around.
Hands off the alcohol!
You should avoid alcohol as much as possible in the first period after quitting smoking. Because this puts already in small quantities your inhibitions and your self-control down. Add to that the fact that drinking and smoking have likely been closely linked in the past. This greatly increases the risk of relapse.
Stopping smoking is easier with two people. Maybe you can motivate your partner or a friend to quit smoking with you at the same time? If you’re a gambler, make a bet: whoever reaches for a cigarette first loses. Ideally, you both win. But even if you don’t find anyone who wants to quit smoking at the same time, your environment can be a great support for you: tell your friends and family that you want to become a non-smoker. They will certainly support you, motivate you and look out for you. If this is not the case (some smokers intentionally or unintentionally sabotage others who want to quit), then calmly state clearly what you wish for.
Relapse? Do not panic!
If you do go back to cigarettes, it’s not a disaster, and it’s especially not a reason to completely abandon the "non-smoking" project. Instead, analyze how the relapse happened. What factors led you to light up a cigarette again after all? If you know this, you can counteract in time in similar situations.
To deal with acute smoking cravings in the withdrawal phase, Nicorette specialists have developed an effective spray. Using the product increases the chance of long-term freedom from smoking by 2.5 times, according to the manufacturer’s data.
Quitting smoking is a big deal. Reward yourself! It is especially easy to do this if you put the amount you would have spent on smoking into a money box every day. What reward can you give yourself after a week?? Which after one month or half a year? Use the money you save on something that’s good for you that you haven’t afforded before.
Create new rituals
"Smoking and coffee go together". Really?
Smoking is not only an addiction, but also a ritual. Most smokers light up a cigarette in very specific, recurring situations: in the morning after getting up, with coffee, on the way to the office, when taking a break with colleagues, when talking on the phone, and so on. If you stop smoking, you will naturally continue to get into these situations. In the first period, the craving for a cigarette is particularly painful. Find out – perhaps even in advance – which situations are associated with smoking for you. How can you reframe it? Create new rituals for yourself that do not involve smoking. When talking on the phone, for example, you can draw instead of smoking. You can start the morning with some short breathing exercises or a spontaneous dance to your favorite song. Whatever is fun and good for you can work and significantly curb the craving for a cigarette.
Smoking relaxes? Really?
Many smokers find smoking relaxing and worry about not being able to cope with stress if they can no longer use cigarettes. What many people don’t realize is that the breaks between cigarettes put the body and mind in great stress. He urgently needs a refill. This pent up stress can then be relieved for a short time by smoking. But real relaxation is not, just a fall back to normal. Once you’ve made the transition, you can be at that level of relaxation permanently because the "stress of smoking" is eliminated in between.
When is your first day as a non-smoker? Maybe already today?
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Helena 30. November 2017 at 16:17
I also managed, after thirty years, to quit smoking. It takes a strong will, which Mrs. Smoke Free has awakened in me with her coaching and counseling. Also losing weight afterwards goes very well with her tips and help.
Sofia 3. August 2019 at 5:56
Great tips, thank you! Very important points for me are "relapse? No panic!" and "Values defeats as steps to success". Many people do not see quitting as a process and fall back into old habits at the slightest relapse. Frustrated, they reach for a cigarette as if nothing had ever happened. They usually analyze the current situation less objectively, but automatically always look for the blame on themselves. Eventually patience wears thin and further quit attempts are discontinued. This is a vicious circle, and the ONLY way out of it is to critically question the relapse.
Simmi 30. April 2020 at 17:04
I also try to quit. From now on, did not work. Only 3 puffs in the evening now, worked for three weeks. Wanted to realize how much it stinks and consciously realize that between cigarettes I can live without and not die. During the 3 puffs I imagined my poor lung, which cannot talk and is locked up behind the ribcage and is completely sore at the mercy of it. Then came psychostress and I smoked more.
Then I had to quit. I got myself some patches. This went well for 6 weeks, then the addiction shift back to bulimia came. It was a no go for me!
I smoked again and stuck patches, even against all advice. 10 cigarettes with patch. I stopped smoking in the apartment. I hate cigarettes and don’t want the smell in my home anymore.
I make smoking very costly, unattractive. I want to take the space away from smoking and it works increasingly better this way. It has to get out of my head.
Today I don’t smoke anymore or only very rarely, maybe 1x a month and I am at 2 to 7 cigarettes a day, before 20-24 cigarettes. Without torture, without pressure, simply because I don’t need it more often. Yes, it takes longer, but I think this is my peaceful way to get away from it, or at least to be able to do without it. Without missing anything. The need to smoke is no longer often equivalent to the effort of going for a smoke and I wave it off. Without pressure. I’m not off the stuff, but I’m on a good path. It is not often present and I occupy myself with beautiful hobbies.
Judy 20. July 2020 at 20:19
I really want to become a non-smoker. I had a serious heart attack in December and was smoke-free for four weeks. But since I can not quite cope with this heart attack at 38 years, it came to an argument at home. I really have to say that my head was exposed, I got into the car, drove to the gas station and bought a pack of cigarettes. Really stupid one must say because since then I hang again on the cigarette. non-smoking inject hypnosis I have tried everything why I just can not do it can someone help me