An average smoker, smoking around 20 cigarettes a day gets about 200 hits of nicotine a day, and over 70,000 hits per annum.
Ten puffs per cigarette, times 20 cigarettes a day gives you about 200 hits of nicotine a day, and that’s partly why smoking is so addictive.
Some studies have suggested that nicotine is as addictive as cocaine, and your brain constantly waits for the next nicotine hit.
Nicotine Withdrawal Symptoms include: Irritability, Anxiety, Difficulty concentrating, Headaches, Food cravings, and Cravings for cigarettes
Smoking increases the number of nicotine receptors in your brain, and when you stop smoking, those receptors continue to expect nicotine.
But when they don’t get it, they begin to adjust, and that adjustment process is what causes cravings and withdrawal.
Quit Smoking Plan
The basic steps of quitting are as follows:
Step 1: Have a Plan
Once you’ve made up your mind to quit smoking, develop a plan. There are free tools online to help you succeed, and you can download an app to track your progress.
There are also several hotlines and helplines you can call that will help you get through, and being that there is no one right way to quit smoking, do what works for you and do what you need to do.
Step 2: Don’t go it Alone
It will be easier to quit smoking if you have the support of family and friends. Let these people know that you’ve decided to quit smoking, and ask for their support.
Spend time with those people who want you to succeed, and relate to people who have quit and ask for their advice.
Quitting is easier with support, so, choose people who you think will be helpful. Tell them your plan and how they can help or how they cannot help.
Friends can help distract you, and they can listen to you. Sharing your struggles makes them lighter, but explain that you want to keep your conversations light. Nothing serious that will add to your tenseness.
Step 3: Stay Busy
Replace your smoking habit with a healthy habit of exercise, and make plans for dinner or a movie with non-smoking friends. Instead of smoking, chew sugarless gum, as it keeps your mouth busy and helps prevent cavities, too.
Becoming bored is the fastest way to begin craving another cigarette, thus, you need to find hobbies and other activities to keep yourself busy and make it through the day. You can start by getting out of the house and taking a walk.
One of the most difficult parts of quitting is constantly feeling like your hands or lips are empty, and this is because you have become so accustomed to holding a cigarette in them. Chewing a toothpick is a great way to help with this issue, and video games are another way to keep your hands busy.
Step 4: Avoid Smoking Triggers
Avoid people, places and things that tempt you to smoke, and throw out cigarettes, lighters, and ashtrays. Go to places where smoking isn’t allowed. Some common triggers include stress, alcohol, coffee, and hanging out with people who smoke.
These are some strategies for dealing with your triggers:
- If you smoke with your morning coffee, plan to have your first coffee at work or a place where you probably can’t smoke.
- If you smoke while driving, plan to take a different or new It will help keep your mind occupied.
- If you smoke after meals, plan to get up after a meal, and go for a walk, brush your teeth, do something.
- If you smoke when you’re on the phone, put one of those stress balls next to your phone to keep your hands busy.
- Plan to stay busy yourself. Too much unstructured time is not a good thing when it comes to quitting
Step 5: Keep a Positive Mind
There is no doubt that quitting smoking may be one of the most difficult things you have ever done, but just remember to take everything a step at a time.
Do not concern yourself early on with long-term effects, and do not think of this as a lifelong journey. Just get through day one, then get through day two and so on.
Keep an open and positive outlook, set up benchmarks for yourself and just keep trying. Remember that nobody is perfect, and the most important thing is that you do not smoke at all.
Step 6: Reward Your Accomplishments
Quitting is hard, and, every hour or day you go without a cigarette is an achievement. With all the money you save on cigarettes, you can treat yourself to a stress-relieving massage or a pedicure or some amazing outing of some sort.