There are many methods to stop smoking, and everyone has their own little trick. Solid, your uncle used the only force of will, adventurous, your cousin was hypnotized. In any case, there are two ways in general: Suddenly stop smoking or slowly reduce its consumption, then quit permanently. Research comparing the two methods shows that they are equal, so choose the one that is best for you. For the rest, here are now 10 anti-tobacco tips to put yourself in the best conditions and optimize your chances of success in getting rid of nicotine, because it is your main enemy.
1. Call for backup!
When you stop nicotine, the first thing to do is to inform those around you and involve your friends in your decision-making (as well as your family, colleagues, etc.). Not only will they help you, but you will then be afraid to disappoint them, so much so that you will think twice before succumbing to “only” one cigarette. Contact a family member, friend or support group member for help is not ridiculous, it is a great help in resisting the urge to smoke. Chat on the phone, go for a walk together, share laughter or gather to sympathize with your cravings.
2. Give the Allen Carr method a chance
Under its “too good to be true” look, the Allen Carr method is nevertheless diabolically effective. It is based on an awareness, a mental trigger that will make you understand that no, you don’t need a cigarette in your life, that it is nicotine that biases you and makes you addicted, and that this addiction can be fought in as little as 21 days of withdrawal! This method is available in book form and is a bestseller that helps future ex-smokers overcome the fears that keep them addicted to tobacco. One study found that smokers who used the Allen Carr method were six times more likely not to have smoked after 13 months than those who smoked after 13 months. In addition to the book, I invite you to learn more about the “live sessions” of the method. These are done over 2 hours during which a trained counsellor talks to you and invites you, at some point, to smoke what will be your last cigarette…
3. Avoid all “triggers”
You know them all too well, those intense cravings for tobacco that occur in situations such as parties, after work with colleagues at the bar, or when you feel stressed or drink your good little coffee! Your objective, identify these situations and put in place a recovery plan to avoid them completely, or overcome them without resorting to tobacco. For example, for the cigarette at the end of a meal, perhaps you could change your food. Indeed, an American study revealed that some foods, including meat, make cigarettes more satisfying. Others, such as cheese, fruits and vegetables, make cigarettes very bad. So change your steak for a vegetarian pizza! Also change your routines, such as washing dishes immediately after eating or settling in a non-smoking room. Finally, keep this in mind: the combination of tobacco and alcohol increases the risk of oral cancer by 38 times. Avoid putting yourself in this situation by reducing your consumption of alcoholic beverages
4. Always try to delay the deadline
You are about to crack and light that cigarette that would make you go back to the smoking side… Tell yourself that you have to wait another 10 minutes first, then do something quick to distract yourself during that time. This simple trick can help you hack into your brain. Note that it is also usable when you want to buy a piece of junk like a piece of cake. Extend the deadline (“no, tomorrow Julie”) and forget it!
5. Just a little bit…..
No, no, no, and no! There is no “one cigarette” after quitting smoking. Never be fooled into thinking that you can smoke from time to time just to be “sociable” or to overcome a difficult time. If you do, you will find yourself a slave to nicotine again.
6. Play sports!
This advice is almost mandatory! Quitting smoking and playing sports is the winning combination that generates a virtuous circle:
we stop smoking so we find breath again
we find breath again so we take pleasure in moving
we find pleasure in moving and the IVs’ increase, we stay motivated
fatally, we are much, much less attracted to cigarettes
Especially since physical activity helps to distract from cravings and reduce their intensity. I’m not asking you to register for a marathon, you can just run several times a week or just go for a walk. A review of scientific studies has shown that exercise (even a 5-minute walk) reduces cravings and can help your brain produce antidepressant chemicals. If you are not interested in physical activity, try manual work, cleaning or any new activity that may distract you. But physical activity is still the most recommended, especially since smoking cessation generally corresponds to weight gain, so what better way to counterbalance than through sport?
7. Practice relaxation techniques
If in the past, smoking may have been your “cure for stress” (completely counterproductive by the way), now you will have to deal with it. Resisting a craving can be stressful in itself. Relax stress by practicing relaxation techniques such as deep breathing exercises, muscle relaxation, yoga, meditation or Tai Chi. A study published in the “Journal of Addiction and Therapy” does suggest that the practice of Tai Chi three times a week is an effective way to help people “quit smoking or reduce their bad habits”. On the other hand, Tai Chi improves blood pressure and reduces stress. This type of mind-body practice such as yoga, meditation or tai chi offers an ideal non-drug treatment option for those trying to quit smoking.
8. Make it full of vitamins
Various studies have shown that smokers generally have lower concentrations of B vitamins and lower levels of vitamin C than non-smokers. Smokers often cite stress as one of the triggers that increases the desire to smoke. B vitamins are known as “anti-stress” vitamins and can help to balance mood. Vitamin C is a powerful antioxidant that can help protect the lungs from oxidative stress caused by cigarette smoke. Therefore, taking supplements of these vitamins can eventually help to stop smoking. However, it is best to get these vitamins from your food.
9. Use your phone
Some applications can help track down and reduce cigarette consumption.It is possible to acquire healthy habits by repeating healthy actions consistently, and there are a variety of free applications that can help you track your progress. These applications often use the gamification principle, which challenges you and makes your quitting smoking seem like a game you have to win, keeping you motivated all the way.
10. Remember why you do it
Write or say aloud why you want to quit smoking and resist cravings, especially if you have strong cravings. This may include: feel better, healthier, spare your children from passive smoking, save money, enjoy better quality sleep, not to be out of breath at the slightest effort, have good breath at all times, have clothes that don’t stink, conquer this non-smoking girl (or boy) (smoker).
11. If nothing works, try medication
In addition to the classic nicotine substitutes, there is one drug that is often referred to when it comes to quitting smoking, Champix (varenicline). Remember that it is always better to try to overcome the urge than to do nothing. And every time you resist a craving for tobacco, you get a little closer to a total ban on smoking.