Why should you quit smoking?
Tobacco consumption kills about 8 lakh people every year in India. Cigarettes contain addictive nicotine and 4000 chemicals which are known to cause cancer. 40% of people detected with cancer in India are due to tobacco use. Smoking causes long lasting lung and cardiovascular diseases.
To begin with:
- Think of your smoking behaviour, introspect about it, why I have got addicted to it.
- Do not deny that you are not addicted to smoking. Accept it as a problem.
- Over confidence about quitting is not good.
- Affirm yourself that “ though quitting is a problem I can leave it anytime.”
- Decide a quit date. Do not postpone. Be determined.
- Take help of family members/ friends/colleagues, they would be very happy to support you.
- Always remember you have to take a step, do not blame others or stress as a cause for your addiction. “A Journey of healthy and happy life begins with a single step.”
- Our mind has the capacity to overcome any addiction.
How to reduce the quantity:
- Keep a record of amount and frequency of cigarette use.
- Change to brand of cigarette you don’t like.
- Decrease the number of puffs while smoking.
- Do not inhale deeply.
- Do not buy cigarette packs and keep a stock, buy less cigarette.
How to handle the urge/craving to smoke:
- Delay the urge by 1 or 2 hrs or by counting numbers. Distract yourself. Remember urge will last only for few minutes.
- You can use nicotine gums, chewing gums, toffee when the urge is very strong.
- Manage the stimulus associated with smoking, i.e. drink coffee or juice instead of tea etc.
- Remove things which remind you about smoking from your house and office (ashtrays, lighters etc.)
- Take deep breaths, it will calm you.
- Drink small sips of water.
After Quitting Smoking:
- Feel good about your behaviour.
- Talk to people about your achievement, it will boost your self esteem.
- Say no to smoking offers from colleagues or friend.
- Avoid the company of smokers and try not to take a single puff.
- Practice relaxation techniques- deep breathing, listening to music, exercises etc.
- Know about withdrawal symptoms like, irritability, decreased concentration, headache, restlessness.
- These symptoms are temporary and last only for few days.
- Do not get disheartened if you fail, keep trying.
- Quitting is a process and relapse is common, you need to be aware of it.
- If you are unable to quit in spite of multiple attempts, seek medical help.
- Medication course is available to make your quit process easy.
- Always remember with conscious determination you can achieve anything.
Choose life, not tobacco. Happy quitting!!