05/12/2015
TOP TIPS TO ENCOURAGE YOU TO QUIT SMOKING :
==============================================
TIP 1: Know why you want to stop
So you want to give up smoking, but do you know why? "Because it's bad for you" isn't good enough. To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer frightens you. Or perhaps you'd like to look and feel younger. Choose a reason that is strong enough to outweigh the urge to light up.
TIP 2: Try several times as it is not easy
The reason is that ni****ne is addictive. The brain becomes used to having ni****ne and craves it. In its absence, the symptoms of ni****ne withdrawal occur.
TIP 3: Consider ni****ne replacement therapy
When you stop smoking, ni****ne withdrawal may make you frustrated, depressed, restless or angry. The craving for 'just one drag' may be overwhelming. Ni****ne replacement therapy (NRT) can reduce these feelings. Studies suggest NRT such as ni****ne gum, lozenges and patches can help double your chances of stopping successfully when used with an intensive behavioural programme.
TIP 4: Ask about prescription medication
To ease ni****ne withdrawal without using products that contain ni****ne, ask your physician about prescription medicines. There are tablets that reduce cravings by altering the areas of the brain affected by ni****ne. This change may also make smoking less satisfying if you do pick up a cigarette. Other drugs can help reduce troubling withdrawal symptoms, such as depression or the inability to concentrate
TIP 5: Don't go it alone
Tell your friends, family and work colleagues that you're trying to give up. Their encouragement could make all the difference. The NHS can help with quit kits and other services. Consider joining a support group or talking to a counsellor. Behavioural therapy is a type of counselling that helps you identify and stick to stop-smoking strategies. Combine behavioural therapy with ni****ne-replacement products or medication to boost your chances of success
TIP 6: Manage stress
One reason people smoke is that the ni****ne helps them relax. Once you give up, you'll need another way to cope with stress. Try getting regular massages, listening to relaxing music or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking
TIP 7: Avoid lighting up triggers
Certain activities may trigger your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first give up. If coffee is a trigger, change to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum
TIP 8: Clean the house
Once you've smoked your last cigarette, throw away all your ashtrays and lighters. Wash any clothes that smell of smoke and clean your carpets, curtains and upholstery. Use air fresheners to help get rid of that familiar odour. It is best not to see or smell anything that reminds you of smoking
TIP 9: Try and try again
It's very common to have a relapse. Many smokers try several times before giving up ci******es for good. Examine the emotions and circumstances that lead to your relapse. Use this as an opportunity to reaffirm your commitment to stopping. Once you've made the decision to try again, put a 'stop smoking' date in your diary within the next month
TIP 10: Start sport
Physical activity can reduce ni****ne cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your running shoes instead, or just run on the spot. Even mild exercise is helpful, such as walking the dog or weeding the garden. The extra calories you burn will also ward off weight gain as you stop smoking.
TIP 11: Eat fruit & veg
Don't try to diet while giving up ci******es – too much deprivation is bound to backfire. Instead, focus on eating more fruit, vegetables and low-fat dairy products. A US study suggests that these foods make ci******es taste terrible. This helps you fight your cravings while providing disease-fighting nutrients
TIP 12: Choose your reward
In addition to the tremendous health benefits, one of the perks of giving up ci******es is all the money you will save. Reward yourself by spending part of it on something that's fun.
TIP 13: Do it for your health
There's more than the financial reward to consider. Cancer Research UK says smoking kills five times more people than road accidents, overdoses, murder, su***de and HIV together. Stopping smoking has immediate health benefits. It lowers your blood pressure and reduces your pulse after only 20 minutes. Within eight hours, oxygen and carbon monoxide levels in your blood return to normal. After two days your sense of taste and smell start to return. Long-term benefits include reduced risk of coronary heart disease, stroke, lung cancer and other cancers
