If you’re using medication, make sure you have plenty of it on hand. Go through your house, your car, and your workplace and toss out everything that has to do with smoking. Quitting can be lonely, but it doesn’t have to be! Consider telling at least one friend, family member, or coworker you trust that you’re quitting, someone who can be a supportive listener and cheer on your success! Talk with your doctor, health care provider, or pharmacist about which one feels right for you. Learn the effects of nicotine on your brain and learn about quit smoking aids to boost your chances of quitting successfully. Get smart about your smoking addiction. Now that you’ve identified your triggers, you can plan for how you’ll avoid or overcome them. Much like using a step counter to track your activity if you’re trying to get in shape or lose weight, figuring out what makes you want to smoke is part of your quit plan. Identify triggers and track cigarettes.Consider quitting on a day without too many temptations (like a holiday party) or stressors (like a looming work deadline). Take a look at your calendar and be strategic about when it would be a good time to quit. Big changes in life benefit from good planning. Quitting smoking is the single best way to protect family members, coworkers, friends, and the people around you.Ī quit plan is a way to put thought into what you will do to stop smoking, and then help you follow through and stick with it. Quitting can offer a significant boost to your bottom line. Smoking a pack a day costs thousands of dollars a year. And smoking can eventually lead to gum disease and tooth loss. Not smoking now will keep your mouth healthy for years to come. After a few days without cigarettes, your smile will be brighter. Stopping smoking will improve your night vision and help preserve your overall vision by stopping the damage that smoking does to your eyes. After six months, your skin will regain its original vitality. Your skin complexion will become visibly brighter in the first few weeks after you stop smoking. It will also be smoother, making it more pleasant to look at and touch. Your skin recovers its elasticity when you stop smoking. You might notice that you liked foods and drinks with really strong flavors while you smoked, but increasingly enjoy a variety of foods and their subtle flavors once you have quit. When you stop smoking, this effect gradually lessens. Tobacco contains chemicals that can dull your taste buds, making you taste and smell less. Within just a few days of quitting smoking, your senses of smell and taste will improve. Cut back or choose nonalcoholic drinks until you become more confident about quitting. Try to avoid events with alcohol for a while. Play a game on your phone to distract you when you have cravings. Connect with a friend who supports your quitting, Listen to a podcast, audiobook, or music. Get right up from the table, brush your teeth, step outside, or play a game. Change the time you take your breaks, try not to take breaks with someone who smokes, and reach out to a friend. Break your routine – try hopping in the shower when you would usually smoke, stretch, start a new physical activity, drink water, use your stop-smoking medications. Try resting toothpicks or cinnamon sticks in your mouth. Drink your coffee in a different place, at a different time, stand instead of sit, or change to tea or another drink for a while. Count to four with each inhale and exhale. Breathe in slowly through your nose and out through your mouth. When you feel stressed, try deep breathing. Do something else when others light up or avoid events where there will be smoking. Ask your family and friends not to smoke around you.
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