Tobacco is harmful to the health of both yourself and your family. Many people have tried to quit smoking, but the addictive nature of tobacco often leads to failure. So, what can you do to make quitting smoking easier? Try the following methods when you feel confused about quitting smoking.
Eat smaller meals and drink water through a straw
Eating smaller meals can help you overcome the urge to smoke. Remember to choose low-fat and healthy foods to avoid weight gain. Drinking water through a straw can simulate the act of smoking, causing the body to release dopamine and help alleviate negative emotions.
Record positive feelings
After you start quitting smoking, record moments of pleasure and achievement, such as:
Feeling relaxed and joyful;
Saving a significant amount of money;
Having fresh breath;
Enjoying the taste of food more;
Improving relationships with family members;
Feeling more energetic and mentally fulfilled;
...
When cravings strike, review your list and remind yourself of the benefits you have gained from quitting smoking. You don't have to wait too long to start enjoying the advantages of a smoke-free life.
Brush your teeth frequently
One of the immediate benefits of quitting smoking is having fresh breath and improved breathing. Regularly brushing your teeth helps maintain oral freshness and cleanliness, reducing the strong desire to light a cigarette.
Avoid alcohol
"Smoking and drinking go hand in hand." Alcohol is often a reason why people start smoking again. Why? Because alcohol lowers self-control and affects the "quit smoking mission." Many people naturally think of smoking when drinking, leading them to effortlessly light a cigarette while enjoying a drink. So, try to drink less alcohol.
Find a smoke-free zone
When cravings strike, instead of looking for a smoking area, quickly find a place where smoking is not allowed, such as a movie theater, library, or shopping mall. These places can effectively distract your attention, reduce external pressure, and make it easier for you to resist the desire to smoke.
Remember the reasons for quitting smoking
List all the reasons why you want to quit smoking. Make multiple copies and place them in prominent locations, such as the kitchen, office, or next to the bathroom mirror. By keeping them visible, you can be reminded at all times. Some former smokers have found great success by placing photos of their family and loved ones next to their list of reasons to quit smoking.
Stay active
Exercise can provide motivation for quitting smoking. When your body remains active, it helps stabilize your emotions and relieve stress. For most people, walking is the simplest form of exercise. Of course, you can choose different activities based on your interests. Reserve a certain amount of time each day for exercise, especially during the first month of quitting smoking.
Fill your schedule
During the initial weeks of quitting smoking, fill your schedule with things you want or need to do, including work, outings with family, social gatherings with friends, exercise, or shopping. The busier you are, the better you can distract your desire to smoke.
Snack on something
The urge to smoke is partly due to the desire to have something in your mouth. When you have the urge to light a cigarette, chew gum, eat candy, or have some healthy snacks instead. Make sure you always have something on hand. If you're concerned about weight gain, choose low-calorie foods.
Seek support outside of yourself
When you need support, find someone to accompany you. Not a "smoking buddy"! It's best to seek support from friends who have successfully quit smoking. Of course, anyone who cares about you and wants you to quit smoking can help you through difficult times.
Limit caffeine intake
Caffeine can help people stay awake when they are tired, but it can also make them feel anxious and restless. Quitting smoking intensifies these negative effects of caffeine. If you feel nervous or anxious, try reducing your caffeine intake.
Be aware of negative emotions
Negative emotions - stress, anger, frustration, etc. - are another common reason why people start smoking again. Feeling down can happen to everyone, especially during the first few weeks of quitting smoking when the feeling of discomfort is stronger. Try to find ways to distract your attention, such as socializing with friends or doing activities you genuinely enjoy (excluding smoking).
Stay away from troublemakers
Admit it, there will always be people who try to sabotage your efforts. Sit down and explain to them why quitting smoking is important to you and ask for their support. If they continue to instigate you to smoke and disrupt your quitting plan, distance yourself from them.
Be patient and stay grounded
Once you get through the first two weeks of quitting smoking, you have taken a big step on the path to quitting. But be prepared for the possibility of wavering at any time.
Remember: one failure does not mean complete failure. However, you must reflect on what went wrong and find ways to prevent similar problems from happening again.
