Methods 1: Cultivate strong willpower.
1. Understand the advantages and disadvantages of quitting smoking. It is a decision to quit smoking quickly, not to smoke at all, and not to use other nicotine or drugs instead. This requires perseverance and strong independence. Only 3- 10% people can quit smoking successfully by themselves. Before you start to quit smoking, you should understand the benefits and risks of this process. "Benefits": If you have to quit smoking because of the harm that smoking does to your health, then quitting smoking is the fastest way to improve your health and prevent further harm. You will also have great motivation to quit smoking.
You may feel more pain, but it won't last long. After success, you will quit smoking soon. If drugs or nicotine replacement therapy are used, it usually takes months or even a year to get rid of the body's dependence on nicotine.
"Risk": You may have strong uncomfortable withdrawal symptoms, such as depression, insomnia, irritability and anxiety.
Compared with other methods, the success rate of quitting smoking alone will be lower.
2. Make a plan. Making a plan to quit smoking can help you quit smoking more firmly and follow the plan better. You need to choose a day on the calendar to start quitting smoking and highlight it when you don't smoke every day. Be sure to find a time with less pressure, so it is not easy to give up easily and start to relapse. Remember what is addictive. Write down what makes you want to smoke, whether it's drinking, going to a party or listening to jazz music, and then find a way to deal with it.
Keep reminding yourself why you quit smoking. Once you start to quit smoking, you should keep telling yourself that it is for health, for your family and for your friends. You can write down very inspirational words and keep them in your wallet at any time.
Remember that the first few days are the hardest. Incorporate this into your plan for the first few days or weeks. If you quit smoking successfully, give yourself a reward.
In this process, write down your thoughts and feelings in a diary. It is best to keep a diary every day to record your thoughts and physical feelings.
3. Manage stress. If you can manage your emotions correctly, you won't be so addicted to cigarettes. You even quit smoking to relieve stress, so in order to prevent recurrence, you must find another way to relieve stress. When you start to quit smoking, here are some good ways to manage stress: reflection. Write down all the factors that make you feel stressed in your life, and then minimize them. If you can eliminate or reduce the stress before you start, the process of quitting smoking will be easier.
Do something to calm you down. Try meditation, yoga, long walks or lying in bed listening to soothing music.
Get more rest. Go to bed on time every day, go to bed early and get up early, and get enough sleep, you will be more likely to relieve stress.
Pour out your feelings to your friends. If you have a partner in the process of quitting smoking, you won't be so hard.
Method 2: Keep busy at work and live an active life.
1, keep active. If you want to quit smoking successfully, make your body active and spend less time thinking about smoking. Sticking to exercise can not only keep you healthy, but also help you spend a lot of time on smoking faster. Here are some good ways to get your mouth moving. Drink plenty of water, tea or juice, or anything that occupies your mind. You can also chew gum or mints.
Keep your hands busy. Pinch a stress-reducing ball, doodle, play with your mobile phone, or anything else, so that you don't have extra hands to get a cigarette.
Exercise. If you don't have an exercise plan, start now. Exercise for 30 minutes every day to relax your body and make your mind clearer.
Go for a walk. This method is very good, especially when you smoke again.
2. Participate in social activities. If you want to quit smoking, it's never a good idea to stay at home alone. You will find it difficult to restrain the urge to smoke. Take this as an opportunity to get along with family and friends, so that you won't be tortured by smoking addiction and your life will be very happy. Accept more invitations. Take this opportunity to participate in more activities, even if you don't want to go before.
Invite a friend out for coffee, take a walk or do something else. Turn new friends into closer friends through chatting, and try to invite them to places that won't tempt you to smoke.
When you get together with friends or family, sharing the process of quitting smoking loudly will reduce your loneliness and gain more support.
Do something interesting. Join yoga and dance classes with friends, invite friends to ride bicycles and go swimming on the beach.
When you attend a party, avoid those temptations. Don't go to parties where everyone is smoking, and don't be with people who are heavy smokers, which will make you want to smoke more and find positive social activities.
3. Avoid temptation. This is necessary, you know what will stimulate your addiction, and avoid these things that will sink you and make you want to smoke anyway. You can do this: try not to go out with smokers. Of course, if your best friend is a smoker, you can have a serious talk with him/her, and he/she will try to reduce the time you smoke.
Avoid places where you often buy cigarettes. You won't want to buy cigarettes if you don't go to a tobacco and liquor store or a convenience store where you often buy cigarettes. You can find a new route or go to some other supermarkets.
Avoid places where you are prone to smoking. If you are particularly prone to smoking outside shopping malls, restaurants or clubs, avoid these places.
4. Cultivate new habits and interests. Cultivate another interest that attracts you, instead of smoking, so that you can regain your energy and kill time without thinking that time without smoking is a miserable life. Here are some hobbies and habits worth cultivating: hands-on. Write short stories or poems, or attend poetry classes or art classes.
Run! run! If the daily goal is to run 5 kilometers or 10 kilometers, you will focus on new goals instead of thinking about smoking all day.
Take risks. Try hiking or mountain biking. Try these things that completely occupy your mind and leave you no time to smoke.
Looking for new favorite food. Although there is no need to change from a smoker to a glutton, your love for food may change your hobby from smoking to cooking. When you don't smoke, feel everything you eat and appreciate the beauty.
Method 3: Treat recurrence correctly.
1, reflect on recurrence. When you start smoking again, whether you smoke one at a party or a whole pack a day, you'd better sit down and think about why. Finding out why you started smoking again is the key to prevent this from happening again. Ask yourself some questions to find out: Is it because you feel stressed? If so, you need to think about how to reduce stress or avoid situations that make you feel stressed. For example, if you are overwhelmed by a busy day's green work, try to do it again next time, whether it's eating an ice cream or watching a movie to relax.
Is it caused by the surrounding environment If it is cool to smoke in the corridor with friends when attending a friend's party, it is best not to attend such a party in the future, or to resist the temptation with chewing gum, snacks or other things.
How did you feel before you started smoking again? Remember this feeling and be sure to beat it next time.
2. Reset the plan. This is very important. It doesn't mean that if you smoke another cigarette or smoke all day, you are a loser and you have to give up completely. Don't use falling as an excuse to start smoking again. You are weak for a while, but it doesn't mean you are weak, and it doesn't mean you have to give up. Just like you've been doing. If you have been quitting smoking, your body will not have a stronger hobby for smoking because of relapse.
Quitting smoking after relapse is more cautious. In the first week after relapse, try harder to keep yourself busy, resist temptation and manage stress better.
3. Know when to combine other methods. This is why only 3- 10% people can quit smoking successfully by themselves, because it is really difficult. If you have been trying for months or even years, but always relapse, sometimes even for a long time, then this method may not be suitable for you. Here are some other auxiliary methods: behavioral therapy. Behavioral therapy helps you find temptation, provide help and help you decide the best way to quit smoking.
Nicotine replacement therapy. Nicotine patches, chewing gum, candy and sprays are all nicotine, not tobacco. This is a way to give up nicotine slowly.
Drugs. See a doctor and take some medicine to help quit smoking.
Comprehensive therapy. Behavioral therapy, alternative therapy and drugs, plus the support of friends and family, are the best ways to really quit smoking.
Tips to keep your home clean and the air fresh. Don't put ashtrays and lighters.
It seems that it is not so easy to quit melon seeds. If you really want to smoke, you might as well start eating melon seeds. Time will pass.
Write down five reasons for quitting smoking and stick them on the back of your mobile phone.
Friends are often very important when dealing with this kind of problem.
Avoid getting too close to friends who smoke.
If you can't give up smoking soon, stop it. When buying cigarettes, don't buy whole cigarettes, just buy small bags, and try to limit the number of cigarettes smoked every day.
Try chewing nicotine gum. Contains a small amount of nicotine, which will not make you so addicted to cigarettes.