The instructions to stop smoking then let us see clearly that the decision to end this habit is not only a sign of courage, willpower and self-improvement, but a tremendous favor we do to our bodies. Cigarette smoking harms nearly every organ of our body. Smoking is the cause of many diseases, both directly and indirectly, reduce smokers’ expectations by at least 10 years.
Among the diseases caused by smoking are for example aneurysms, cataracts, cervical, kidney, pancreas, pneumonia, heart disease and cardiovascular disease. Of course, also cancer of the larynx and lungs (in fact, it is estimated that approximately 90% of deaths from lung cancer are caused by cigarettes). For women, adverse effects also include complications in pregnancy, sudden infant death and premature births, among many other problems.
Before we begin our tutorial step by step to quitting is necessary to clarify that changing the current cigarettes with less nicotine or other type “light” has not proven to be less harmful to health, so we should not deceive car . But all is not lost, and the good news is that you can receive many health benefits in the short and long term to kick the habit, with willpower and motivation it is possible to carry out this important endeavor.
The first step is the preparation. We recommend a preliminary period of consciousness or “awareness”, where they are aware of many moments in which we conduct the act of smoking. To carry out this task, we can start scoring the first week in a notebook, day and time we repeat the act. In this way we will be surprised to realize that we are not able to spend many minutes without lighting up, this usually leads to increasing the motivation, which is crucial in the process. As an extra measure of awareness, is recommended to pour some ashtrays in a jar to open it and smell it several times a day, realizing what we give to our body. This first step can be repeated for one or two weeks.
The second step is the quit itself. For this is not enough with the pure intention, but once motivated enough after following the first step, we set the date and time that will mark a before and after the unit. When the time came, we recommend smoking the last cigarette in a closed environment and small, so that smoke is unpleasantly accumulate to make strong in our minds the important milestone. This technique is known as aversive.
Once the ritual of the second step, we must eliminate from our house ashtrays and other items used to smoke, and prohibit smoking guests in our home. From now on we can not smoke even one cigarette, and this is very important that our efforts will bring to fruition.
The third step to quitting is to maintain our intention, the best way to resist the withdrawal symptoms will be particularly strong during the first two months after the last cigarette. To achieve this goal is completely necessary to the support of our loved ones and loved ones, a husband (a), friends and coworkers. We can start talking with them not to smoke in our neighborhood and encourage us in our efforts. On the other hand, it is advisable to seek new activities that distract us from the old habit, such as starting an exercise routine and make a daily plan fun activities.
The last and most important of this step is medical advice to use a drug like nicotine patches and gum, this will help us effectively combat withdrawal, where we can experience anxiety, depression and excessive sweating, among other things. As additional support we can turn to a psychologist or psychiatrist to support us with a therapy or medication in the difficult phase. Arriving at the third month, the symptoms should decrease, and if we get that far we have a high probability of success in our mission, which is estimated at 70%.
Once we stop smoking, you should remain vigilant and avoid activities and places you associate with smoking was until we are completely comfortable with our new habits and life. All of the above are just the most common recommendations provided by various government agencies and doctors to explain how to quit, and you should always consult a doctor or specialist in the subject to assess our particular case.
