Nicotine is thought to have an addictive potential similar to alcohol, cocaine and morphine. Tobacco and its various components increase the risk of cancer, heart attacks and strokes, and chronic lung diseases. Nicotine withdrawal will probably make you feel fatigued for a few weeks.
Some studies have shown that many people with a history of major depression will have a new depressive episode after quitting smoking. However, in people with no history of depression, major depression after quitting smoking is rare. After quitting smoking or using other tobacco products, you may feel nervous and short-tempered, and may want to give up tasks faster than usual.
There are free online tools in smokefree.gov and a toll-free number, QUIT-NOW, to help you succeed. Most people who smoke quit smoking eight to 12 times, because of cigarette addiction, before successfully quitting smoking for good, Voordelen stoppen met roken Bricker said. If you can’t completely avoid triggers, think of ways to enjoy activity without smoking. For example, if you’re used to taking smoke breaks at work, take a walk around the block during the hours you used to smoke.
Make plans for a dinner or movie with non-smoking friends. Instead of smoking, chew sugar-free gum, as it keeps your mouth busy and also helps prevent cavities. Once you’ve decided to quit smoking and set the date, develop a plan.
Choose a reason strong enough to overcome the urge to scam. Tobacco impulses are probably strongest in places where you smoked most often or chewing tobacco, such as at parties or bars, or at times when you felt stressed or drank coffee. Discover your triggers and have a plan to avoid or overcome them without using tobacco.
Put all that money you would have spent on cigarettes in a jar. And once you’ve raised enough money, use it to take a trip or buy something you’ve wanted for a long time. Be persistent, reward yourself for the progress you’ve made, and stay on it until you finally overcome the urge to smoke. Medications are safe and effective and will help you quit smoking and continue to quit smoking when used correctly. The seven FDA-approved drugs include nicotine patches, chewing gum, lozenges, inhalers and nasal sprays, as well as varenicline and bupropion. Ask your healthcare provider for recommendations.
In addition to becoming chemically addicted to nicotine, smoking becomes a habit you need to break, says Dr. Edelman. For example, you may be used to getting up in the morning and smoking a cigarette with your coffee, or on your commute. In fact, quitting smoking can add up to 10 years to your life, according to the American Cancer Society. And if you quit smoking before age 40, it significantly reduces your risk of dying from a smoking-related disease, Dr. Goldberg says.
To motivate yourself, you need a powerful and personal reason to quit smoking. It may be to protect your family from secondhand smoke. Or reduce your chances of getting lung cancer, heart disease or other conditions.
“What worked for a friend may not work for you,” says Dr. Ghandehari. “Expect to use different methods to quit smoking, because you have to address everything that comes with nicotine addiction and a smoking lifestyle.” Family members, friends and colleagues can be supportive. But to be successful, you really have to want to quit smoking. If necessary, consider using a nicotine replacement.