Smoking cigarettes is not only an expensive habit but it causes harm to your body as well. It causes nicotine build-up in your blood. As nicotine is inhaled, the substance will enter your bloodstream and can easily pass through the blood-brain barrier.  Nicotine binds to the receptors in your cell that causes euphoria and relaxation, but it also activates the sympathetic nervous system, causing symptoms such as increased heart rate, increased blood pressure, increased respiration and increase in the level of blood sugar.  However, prolonged exposure causes desensitization which is responsible for the addictive qualities of nicotine. For somebody trying to stop, it takes pure conviction to accomplish the task.  Below are ten of the best quit-smoking tips you’ll ever get:

1. List your reasons for quitting

   When intending to quit, the first thing you need to do is determine why you need to quit. Knowing the reason why you need to quit gives you an objective.  You have always wanted to quit because you know smoking is bad for you, but it seems that you just cannot find enough motivation to do so. On one hand, those who still cannot see the negative effects of smoking do not have the compulsion to quit. So go and list down your reasons for quitting. Personalize it, put it on paper and read them every day.

   You may need to quit because:
   (1) It will make you feel better
   (2) You want to live longer for your family
   (3) Smoking saves money that you can use to buy a new car
   (4) You want to smell better when you go out on a date,
   (5) You want to be a good model to your kids

2. Find support from your family and friends

   It is more effective if the people around you are supportive of your plan to quit.  Aside from them pointing you towards the reason you have listed down, they will serve as your non-judgmental punch bags – someone with whom you can release your stresses to as you are going through the withdrawal phase, but not necessarily through actual punching.  Just make sure to tell them beforehand of your plan, and explain to them that you will be cranky and irritable as you try to quit.

   Withdrawal symptoms usually start four hours after you quit, peak at three to five days and declines after about the second week. Aside from irritability, depression and anxiety, you will also feel physical symptoms as your body tries to react to the absence of nicotine: sweating, headache, nausea, tingling sensation and cold symptoms due to changes in respiratory state may be experienced.

   It will also be helpful if you have a quitting partner with you.  Your quitting partner may be your relative or your friend with whom you can talk to about the experiences you are having.  Having someone to be with as you start and continue on will motivate you more with your plan. You can also find a quitting partner through internet chat rooms with whom you can check with daily regarding your progress.

3. Change your routine and lifestyle

   Sometimes, having the same routine and lifestyle will bring you back to where you started.  If you are used to going to a bar after a day’s work and having to encounter your smoking buddies there, change this routine.  If you have poker parties during weekends where most of your friends are smoking, try to find another event that will disable your urge to smoke, especially during the early stage of your program.

4. Breathe and visualize

   Deep breathing is not just for those who are experiencing pain, it is also helpful for those who are stressed and anxious.  Inhale deeply through your nose in slow motion and feel your lungs expand, then exhale lowly through your mouth. Do this for at least 3-5 minutes daily. Not only will you lower your stress levels, you will also be cleaning your lungs of the nicotine residue hidden at the recesses of your lungs.

   When you do your deep breathing exercises, close your eyes and visualize yourself free from the addiction of smoking.  Imagine yourself healthier, and happier. This will motivate you more into your plan.

5. Increase your intake of healthy foods

   Nicotine cravings are sometimes misinterpreted as hunger cravings. And during the early stage of quitting, the habit of putting something in your mouth cannot easily be eliminated.  So instead of depositing that cigarette stick into your mouth, put healthy food instead. Nuts, carrots, and celery sticks are healthy alternatives to cigarettes and can satiate your body when it comes to its hand-to-mouth yearnings. Chewing on a sugarless gum while squeezing a stress ball can also do the trick. Never skip meals.  Skipping meals will only make you crave for an alternative to oral stimulation, and that is smoking.

6. Increase your fluid intake

   Drinking lots of water is beneficial in order to flush out nicotine from your system.  Nicotine, when inhaled goes into your blood stream, and stays there unless if it is flushed into the kidney to your bladder as part of your urine. Drinking acidic beverages, such as cranberry juice, can help neutralize the alkaloid nicotine in your body. According to Gail Luciano of Smokers’ Helpline at the Cancer Society, when drinking water, sip it slowly and keep the water inside your mouth for a short while before you swallow.  Doing this is just similar to doing your deep breathing exercises.  It reduces stress while creating satiation as your mouth is stimulated.

   Avoid caffeinated beverages, such as cola or coffee.  These drinks will increases irritability. Avoid alcohol too.  Alcohol is a depressant and it suppresses your ability to say no to any cravings.

7. Sleep on it

   Sleeping reduces stress, especially during the withdrawal stage.  When you give yourself more time to sleep, your body will be able to recover from the effects nicotine has brought to you.  Moreover, sleeping will make you forget about lighting a cigarette.

8. Exercise and increased physical activities

   Studies have shown that nicotine cravings can last up to three minutes.  Engaging in physical activities will lessen your craving to light up a stick. Exercise will bring back your healthy metabolism. It will also give you energy, as well as relieve stress.  You can start slow by walking short distances and then move on to more demanding exercises.

9. Find alternative stress relievers

   There are many ways to beat stress, but it all depends on your interpretation of life.  Some visit churches, others watch movies or play online games.  Some people spend their time in community activities where they can connect with other people, while many devote their time on their favorite hobbies like cooking, art, writing, drawing or carpentry.  By finding effective ways to manage stress, you will be able to forget smoking.

10. Seek professional help

    If things seem to be difficult, then maybe it is time to seek professional help.  There are specialists all over the country.  Group therapy may be helpful for some, while talking it out with an experienced counselor in a one-on-one session is more effective for others.  These days, nicotine patches and nicotine chewing gum are available for those who want to quit smoking.  But always remember to consult a medical professional to determine if these medications are good for your body, since they also carry with them side and adverse effects. So it is always best to stick to natural ways when trying to quit smoking.

Sources
planetgreen.discovery.com
romow.com
life123.com
quit-smoking-stop.com
homemakers.com