How to stop smoking?
Ten tips that will come in handy on your way to a smoke-free life We have ten tips and recommendations for you, prepared for the project Špindlerův Mlýn - Smoke-free City by Mgr. Boris Štepanovič, psychologist, psychotherapist (www.borisstepanovic.cz) and author of a number of articles in which he advises how to quit smoking cigarettes.
1. Self-motivation is the basis
Your wishes and inner convictions are the most important. If the decision to quit smoking is only a response to peer pressure, it will not work in the long term. Find your own reasons. Find out information about the harmful effects of cigarette smoking on the body and the environment. Calculate the financial and time savings in a cigarette-free life. Find out about the withdrawal process from someone close to you who has successfully completed it and understands your concerns.
2. Honesty with yourself
Be clear about what you will lose, what you will gain. Think about what might be stressful for you and what you fear. Good preparation will help you manage the pitfalls of withdrawal. Discuss, ask questions. Honesty with yourself and a realistic view of the situation will help you in the next steps as well.
3. Understanding the current situation
Addiction to cigarettes can be understood on two levels: learned behavior – psychological addiction and physical addiction to nicotine. Psychic addiction is the habit of getting fired up in certain situations, activities and in society. It will be necessary to prepare how to handle these situations without a cigarette. Or you will avoid these triggers in the first place. Physical addiction to nicotine occurs during long-term smoking. After consulting a doctor (such as a general practitioner), consider remedies to help with withdrawal symptoms.
4. A clear and firm decision
Choose the day you want to quit smoking. Announce the decision to your family, friends, colleagues and ask for their support and understanding. Keep the date and change it only if you get sick or are going through a difficult life situation. A clear deadline for the end of addiction is better than gradual withdrawal.
5. Visible and meaningful changes
Change the environment in which you move and live. Remove smoking paraphernalia and anything that reminds you of smoking. Change not only objects, but also situations. Create new habits and a way of experiencing the day. Plan how to use more free time.
6. Accepting and overcoming difficulties
The withdrawal process usually includes: urges to smoke, low mood, lack of concentration, irritability, increased appetite and weight gain. Prepare for these situations in advance. There is no point in pretending that it will be easy. Don't pressure yourself. The goal is not to do everything perfectly. Your goal is to quit smoking.
7. Asking for support is not failure
Even if quitting is your decision, don't be alone. Ask for support from loved ones, colleagues, friends, etc. Someone you trust and know can support you in difficult times. You can also turn to professionals. You don't have to be completely alone in any difficult situation.
8. Professional resources and contacts
Don't hesitate to contact experts at every step of quitting. Tell them you want to quit the habit and ask for support . A general practitioner, psychologist-addictologist or coach can help you with motivation, overcome obstacles and support your will in the process of quitting.
9. Failure does not mean failure
Accept that you will not always be able to quit smoking on the first or repeated attempt. Do not be discouraged and try to understand your failure so that it does not happen again. This is how you move forward and understand more what is challenging for you and how to handle it. Realize that mistakes are not really made only by those who do nothing.
10. Reward as support
It is a good idea at the beginning of the weaning process to determine how you will reward yourself for managing and completing the individual steps. There is no pampering or any concessions. It's a way to recognize your own discipline and boost motivation during tougher times when it's easy to give in and go back to the harmful habit of smoking cigarettes.
Where to go for information and help?
Official websites to help smokers:
- Society for the treatment of tobacco addiction - www.slzt.cz
- National hotline for smoking cessation 800 350 000 - www.bezcigarette.cz
- National site to support smoking cessation - www.koureni-zabiji.cz
General practitioners
Ask your general practitioner for help and advice. You can consult with him about your steps in quitting. Alternatively, he will direct you to a specialist workplace.
Pharmacies
You can also contact pharmacies as expert counseling centers for quitting smoking. You will be attended to by an expert who has successfully completed the guaranteed course of the Czech Chamber of Pharmacists "Smoking cessation in pharmacies".
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