HOW TO QUIT SMOKING
The consumption of snuff is the leading cause of disease, disability and death worldwide. Each year more than 5 million people in the world due to smoking. It is estimated that half of all smokers die from a related to the consumption of snuff and live on average 10-15 years less than non-smokers disease. The main causes of death from consumption of snuff are: heart disease, cancer and respiratory diseases.
There are many ways to quit smoking. Family members, friends and coworkers may be supportive, but to be successful, first of all you have to have the desire.
Most people who have been able to successfully quit smoking made at least one unsuccessful attempt in the past. Try not to view past attempts to quit as failures, but rather as learning experiences.
Quitting smoking or quit using snuff is not easy, but anyone can.
Know the symptoms to expect when you stop using snuff. Common symptoms include:
An intense craving for nicotine.
Anxiety, tension, restlessness, frustration or impatience.
Difficulty concentrating.
Sleepiness or trouble sleeping.
Headaches.
Increased appetite and weight gain.
Irritability or depression.
¿DO YOU FEEL READY TO QUIT SMOKING?
First set the date for start and stop smoking completely that day. Before that date, you can begin to reduce cigarette consumption.
Make a list of reasons why you want to leave the snuff. Include the benefits of both short and long term.
Tell all your friends, family and colleagues your plan to stop smoking and start date. It may help that they know, especially when you are grumpy.
Throw away all cigarettes just before the date on which you are going to quit smoking and clean out anything that smells like smoke, such as clothing and furniture.
MAKE A PLAN
Make a plan for what you will do instead of smoking at those times when you are most likely to do so.
Be as specific as possible. For example, drink tea instead of coffee, because tea may not trigger the desire for a cigarette, or walk when you feel stressed.
Remove cigarettes from the car, replace them for some pretzels or hard candies. Pretend-smoke with a straw in your mouth.
Find activities that occupy your hands and mind, but not stressful activities. Computer games, solitaire, knitting, sewing and doing crossword puzzles may help.
If you normally smoke after eating, find other ways to end a meal. Place a cassette or CD, eat a piece of fruit, get up and make a call or walk (a good distraction that also burns calories).
CHANGE YOUR LIFESTYLE
Make other changes in your lifestyle. Change your schedule and daily habits. Eat at different times or eat several small meals instead of three large ones. Sit in a different chair or even in a different room.
Satisfy your oral habits in different ways. Eat cereal or another low calorie snack. Chew sugarless gum or suck on a cinnamon stick.
Go to public places and restaurants where smoking is prohibited or restricted.
Eat regular meals and do not eat too much candy or sweets.
Get more exercise. Walk or bike. Exercise helps relieve the urge to smoke.
OTHER TIPS
Join a smoking cessation program. Hospitals, health departments, community centers and workplaces often offer programs.
Ask your doctor about medications that can help you quit nicotine and snuff and prevent falls.
Find out about patches, gum and nicotine sprays.
Remember the most important, do not be discouraged if not being able to quit the first time. Nicotine addiction is a hard habit to break. Try something different next time. Develop new strategies and try again. Many people try several times before they finally kick the habit.
