You might want to think twice before lighting up your next cigarette.
According to the World Health Organization, more than 7 million people die every year due to tobacco use. About 1.2 million people die from secondhand smoke.
Smoking can cause cancer, heart disease, stroke, diabetes, and chronic obstructive pulmonary disease (COPD).
If you’re trying to quit or thinking about quitting, know that it’s never too late to stop but you should know How to stop smoking immediately.
Timeline for quitting smoking
There is no fixed timeline when it comes to quitting smoking. Some people can kick the habit on the first try, while many others will struggle to quit. On average, it can take 66 days for a new habit to become automatic.
But don’t give up if you’ve tried a few different methods only to get a pack again.
“It’s a journey and everyone is at a different place in their journey “You can quit, then come back to smoking at a later date and then try to quit again.”
The important thing is that you keep trying.
Ways to quit smoking
Here are some ways to help you resist your cravings and break unhealthy habits or How to stop smoking immediately.
Quit cold turkey
Quitting “cold turkey,” where you suddenly stop smoking, can seem difficult. But Dr. Solanki says studies show that whether you taper off or quit cold turkey, the results are the same.
“For some people, going cold turkey is the only way to go. But for others, it’s very difficult. It’s hard to break the habit of smoking,”
She recommends setting a “quit date,” and then seeing if you can stop smoking immediately when that day arrives. If not, don’t worry – there are other ways that can help.
Use nicotine replacement therapy
Try over-the-counter methods such as nicotine patches, lozenges, or gum. You can also talk to your doctor about prescription nicotine that comes in a nasal spray or inhaler. There are non-nicotine medications you can take, such as bupropion and varenicline.
“Oftentimes, people will start with nicotine replacement therapy” “For example, nicotine patches replace the nicotine from cigarettes and help treat cravings. Over time, we gradually reduce the amount of nicotine in the patch you receive.”
Change your daily habits
Not only do you have to think about your nicotine habit, but you also have to change the rituals that contribute to reaching that smoke.
If you smoke with your morning coffee or on your afternoon work break, rethink what you do during those times.
Can you replace this smoking habit with something else? Maybe it’s eating a biscuit in the morning or replacing your cigarette with tea or a popsicle in the afternoon. Even hard candy, carrot sticks, or a lollipop can help with your verbal accuracy.
When you exercise, your body releases endorphins and gets your blood flowing.
“Distracting yourself when you have the urge to smoke is another great thing. Exercise is an incredibly good antidote to smoking.”
But don’t think you need to log a sweat session at the gym — even just a walk around the block can help stave off cravings.
Try to relax
You can turn to relaxation techniques and practices such as yoga, deep breathing, or meditation.
“Many people smoke to calm anxiety and cope with stress,” “If you try one of these relaxation techniques, it can increase your sympathetic response. It can help reduce your anxiety and increase your focus level and your ability to stay calm. Is.”
Get rid of reminders
When you’re trying to quit smoking, consider throwing away your ashtrays, lighters, and other items you use to smoke.
“By getting rid of these things, it becomes harder to pick up cigarettes,”
Cleaning your home and car to get rid of the smell of smoke can also help.