Smoking: cutting down or quitting
An addiction to tobacco is both psychological and physical. It is very difficult to stop smoking or even cut down as every smoker knows. The main goal should be to give up smoking forever, but even reducing the amount you smoke is a good start and better than nothing.
Your addiction contains of two parts:
- physical addiction occurs when you become addicted to the nicotine contains in cigarettes This kind of addiction causes withdrawal symptoms if you or quit or even cut down;
- psychological addiction occurs when smoking becomes a part of your life. And if you want to quit or even cut down, your habits have to be changed.
Fight against physical addiction
You can reduce the number of cigarettes you smoke and cut down the amount of dangerous smoke inhaled using nicotine replacement therapy such as chewing gum or nicotine patches. But in such a therapy there is a slight risk the body will get used to this new form of nicotine. It's very important to control the amount of the substitute you use.
Fight against psychological addiction
There are several ways to break a psychological addiction.
- First of all decide the way you want to quit - either by cutting down or stopping completely on a determined date.
- Make a list of reasons why you want to quit and keep it with you. When you feel you need a cigarette, read your list and it will help strengthen your will.
- Choose a date when you want to quit and stick to it.
- Tell your family and friends – it will help you to keep to the date.
- Find a support, for example a friend or family member.
- When the day X comes, do something you enjoy – go shopping or go to the cinema. You should also throw out all remaining cigarettes and remove all lighters, matches and ashtrays.
- For the times when you usually smoke a cigarette you should find something else to do.
How to deal with cravings
Here are some ideas to help you deal with cravings for a cigarette:
- take a walk
- chew a gum
- eat healthy food
- call a friend
- take a walk
- surf the web
- take a bath
- occupy your hands doing something such as sewing
- find a hobby
I've already tried to give up before and it didn't work for me!
Your chances of success get better every time you try to quit. Most smokers need four attempts in average before they finally succeed. If you fail to give up smoking, just think of it as a rehearsal before you really quit.
How long does it usually take before the cravings disappear?
The need for a cigarette will get less just after a few days. It will be completely gone after just two to four weeks.
Will I gain weight after I quit smoking?
You may gain a little weight, but a few extra pounds should not stop you. It is nothing comparing to the health advantages stopping smoking gives you.
Dieting will increase your desire to smoke so avoid it unless your doctor tells you to do so. Choose something low fat and healthy if you snack. Work off the extra calories through exercise and be more active.
Remember one thing:Â there is no safe number of cigarettes to smoke other than zero.
