Planning to quit smoking? Try these 5 steps
Quitting smoking is highly difficult. Here are some steps to help you do that. You can also listen to a podcast with a doctor.
The phrase “quit smoking” reminds me of the “Mera Naam Mukesh Hai” advertisement played at the cinemas. Not sure how many have taken it as an inspiration to quit the habit, but I have seen my pals lighting a cigarette after having freaked out seeing it.
As per reports, only 40 percent of smokers try to quit every year, out of which, hardly 5 per cent succeed. The overall success rate is about 2 percent annually.
Here are five steps you can follow to quit smoking:
1- The D-day, select a date on which you are going to quit
It is important to select a date of quitting so that one can mentally prepare. Now the question is, should you abruptly quit on the selected day or should you start cutting down as you move towards the D-day?
Once you quit on the day, it is important to have various productive diversions to keep you away from the withdrawal symptoms and mood swings. You may not experience withdrawal symptoms or mood swings on the first day because there are residues of nicotine in the system. But it might start after a few days. So it is highly recommended that you prepare with a back up defensive plan to beat the withdrawal symptoms and mood swings.
2. Announce to the world that you have quit
You will surely hear lines like ‘just smoke one, nothing is going to happen’. People might make fun of you or smoke around you, creating temptations. You need to be firm and ignore ignore because once you have made the announcement, it is just not about health and fitness but also a matter of self respect to keep up your words.
Here are some tips that can help you keep up the word: drink more water, eat healthy and more importantly eat on time, never cut short on sleep, avoid hanging out at your regular smoking addas, request your friends to not smoke around you, cut down (in fact quit) alcohol.
You might have failed multiple times earlier, it doesn't matter, you need to start believing that quitting smoking is no big deal, many people have been there and done that, and now, it’s your turn.
3. Start your fitness journey
You might be completely fit. But by starting off a new habit like yoga, crossfit, gym, swimming, and dancing will increase resting metabolism, which in turn will increase the volume of the oxygen you inhale. This cycle brings down the craving to smoke.
4. Have a guide to mentor you
You might start the journey and fail. But then it is important to analyse what worked and what did not. Discuss it with a mentor who has successfully quit smoking. This makes it easier to address your concerns. You may also get to understand the hacks and tricks of the game.
5. Alternatives like E-cigarettes, Nicotine gums
You can do this if all other methods are not helping. It is important to consult a doctor to get to know the nicotine dosage and E-cig frequencies and their compatibilities with your body.
Dr Sreedevi Jayachandran explains about nicotine, E-cigarettes, abrupt quitting and more, listen to the podcast below.