In tobacco users, the desire or urge to smoke is very strong. However, no matter how intense the desire to use tobacco; The urge to smoke or buy chewing tobacco will likely pass within 5 to 10 minutes. Each time you resist, you are one step closer to quitting tobacco use altogether.
Cigarette (Tobacco) Ingredients?
Cigarette smoke; It contains 4,000 chemicals such as formaldehyde, cyanide, ammonia, carbon monoxide, naphthalene, cadmium (battery acid) and acetone (nail polish remover). These chemical mixtures, at least 81 of which are carcinogenic, such as arsenic, benzene, vinyl chloride, are found in tobacco smoke much more than the smoke that the smoker directly inhales. In addition to all these chemicals and toxic substances, cigarettes contain nicotine, which causes a high level of addiction, and many additives added to make the taste of cigarettes more pleasant and to ensure continuous use of cigarettes.
What Happens in the Process of Quitting Smoking. ?
Some physical and psychological problems may be encountered in the process of quitting smoking. Headache, dry mouth or a metallic taste may be felt in the first days. Additional symptoms during the period of withdrawal from tobacco include anxiety, restlessness, irritability, decreased heart rate, difficulty in focusing, weight gain due to increased appetite, sweating, stress and tobacco craving.
What are the Stages of Quitting Smoking?
To be successful in quitting smoking, preparation beforehand helps.
Stage 1: The exact date of quitting smoking should be determined.
Stage 2: Increasing the level of awareness, informing the people around, rearranging the environment and changing habits (for example, not drinking together with tea and coffee) will help to quit.
Stage 3: A new routine should be established for the period after quitting smoking.
Stage 4: Do not hesitate to ask for help. For this purpose, Green Crescent Counseling Center, Smoking Cessation Polyclinics can be consulted.
The changes that occur in the body when smoking is stopped after the preparation phase are as follows:
- Nicotine starts to leave your body after 2 hours.
- After 6 hours, heart rate h� Pain and blood pressure begin to drop.
- After 12 hours, the toxic carbon monoxide from cigarette smoke is cleared from your bloodstream and makes your lungs work better.
- After 2 days, your senses of taste and smell become sharper.
- Blood circulation improves within 2-12 weeks, which facilitates physical activities such as walking, running, climbing stairs and hills more comfortably.
- After 3-9 weeks, coughing, shortness of breath, Problems such as wheezing are reduced and your lungs are stronger.
- After 12 months, the risk of coronary heart disease is halved.
- After 12-36 months, the risk of bladder cancer is reduced by 50 percent.
- After 5 years, the risk of heart attack is halved.
- After 10 years, the risk of lung cancer is halved, the risk of heart attack falls to the same rate as that of a person who has never smoked.
Questions to Ask Yourself Before Quitting
You can think about what kind of smoker you are, at what moments in your life you want to smoke and why you smoke. This will help you determine which tips, techniques or treatments may be most helpful for you.
- Are you a heavy smoker? (one pack a day or more) Or are you more of a social drinker?
- Do you have specific activities, places, or people that you associate with smoking?
- You should smoke after every meal or when you have coffee Do you feel bad?
- Do you smoke when you feel stressed or bad? Or is your smoking triggered by other addictions (alcohol or gambling)?
Start Implementing Your Smoking Cessation Plan
- set the date. Pick a date in the next two weeks so you have enough time to prepare without losing your motivation to quit. If you predominantly smoke at work, start at the weekend so you have a few days to adjust to the change.
- Inform your friends and family of your smoking cessation plan. Say you need support and encouragement. You can make a friend who wants to quit smoking. You can help each other while going through difficult times.
- Most people who start smoking again do this. It does this in the first three months. There may be a lack of nicotine and a sudden urge to smoke. Prepare yourself for such challenges and plan what you will do.
- Remove tobacco products from your home, car and workplace. Remove your cigarettes, ashtrays, lighters and matches from your sight and throw them away. Wash your clothes and clean anything that smells like cigarette smoke. Shampoo your car, clean your curtains and carpet, and clean your furniture.
- Get support to quit smoking. Your physician, from whom you receive support, may give you medication to help with withdrawal symptoms. Even if you're not a doctor, you can buy nicotine cessation supplements, lozenges, and chewing gum at your local pharmacy.
10 Steps to Quit Smoking
1. You can try nicotine replacement, medical (drug) therapy, acupuncture or hypnosis as smoking cessation techniques
Consult your doctor about nicotine replacement therapy:
- Nasal spray or inhaled prescription nicotine
- Nicotine gum or lozenges available at pharmacies
- Nicotine-free prescription medications such as bupropion (Zyban) and varenicline (Chantix)
3. Delay
If you think you're going to give in to your tobacco cravings, tell yourself you need to wait another 10 minutes first - then do something to distract yourself during that time. Try going to a public, non-smoking area. These simple tricks can be enough to get rid of your tobacco craving.
4. Chew something
To fight tobacco cravings, a� You can keep yourself busy with something. Chew sugarless gum or hard candy, or pick raw carrots, celery, nuts or seeds. But don't deceive yourself that you will stay with just one cigarette. Most of the time, just one leads to another in a row - and you can use tobacco again.
6. Get physically active
Physical activity can help distract you from tobacco cravings and reduce your intensity. Even short physical activities such as going up and down the stairs a few times can eliminate a craving for tobacco. You can go for a walk or jog.
If you get stuck at home or in the office, try going up and down the stairs. If physical activity doesn't interest you, try crafts, woodworking, or journaling. Or you can do other distractions.
7. Practicing relaxation techniques
Smoking can be a way to deal with stress. Resisting the craving for tobacco is stressful. You can try to relieve stress by practicing relaxation techniques such as deep breathing exercises, muscle relaxation, yoga, visualization, massage, or soothing music. You can contact the support group member. You can chat on the phone, go for a walk together, get together to exchange information about your wishes.
9. Get online support
You can join the smoking cessation program online, from your home. Or, you can create a new smoking cessation blog and publish encouraging thoughts for people like you who struggle with their tobacco cravings. In this way, you can learn how others struggle with their tobacco cravings.
10. Remind yourself of the benefits of quitting
You can write or say it out loud why you want to quit smoking and resist the craving for tobacco.
- Feeling better
- Being healthier
- Removing your loved ones from secondhand smoke
- Saving money
Are There Other Methods to Quit Smoking?
Many methods have been developed in this regard. Some of these are:
- Allen Carr method
- 6 hour method
- 7 days method
- Herbal options to be used in withdrawal symptoms (passionberry plant , chamomile tea, licorice root, ginger, black pepper, tomato juice, and garlic).
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