Whether you begin smoking just for fun or stress, it is indeed a menacing habit. While we have always heard people telling that smoking is injurious to health and even when the cigarette box claims it causes cancer approximately 1.3 billion people in the world consume tobacco and 267 million adults, nearly 29% of the adult population in India consumes tobacco, claimed WHO(World Health organization). Smoking tobacco leads to a risk of developing cancer, heart problems, lung disease, cardiovascular disease and even stroke in the brain and heart. A report from the National Library of Medicine, How Tobacco Smoke Causes Disease: The Biology and Behavioral Basis for Smoking-Attributable Disease: A Report of the Surgeon General claims,” Health Professionals have long considered exposure to tobacco smoke harmful to reproduction affecting aspects from fertility and pregnancy outcome to fetal and child development”.
But quitting smoking can be daunting and it comes with many sleepless nights, anxiety, anxiousness and trouble concentrating. But dealing with the withdrawal symptoms comes with a lot of willpower and commitment to leave! When you quit smoking, within 24 hours you experience dropped levels of carbon monoxide and nicotine in your bloodstream.
Within 1 week you will experience an improved sense of taste and smell. Within 6 months your stress levels will drop and your lungs will be removing mucus, tar and dust. Further, within 1 year you will experience improved breathing, your lungs will be healthier and breathing will be easier. Furthermore, within two to five years your risk of heart disease and cancer will drop significantly.
Here are a few habits you can indulge in to get rid of smoking tobacco:
1. Find safe substitutes
Whenever you feel anxious or urge to smoke, distract your brain with squeeze balls or stress balls. They are known to calm the nervous energies and psychologically distract your anxious brain from getting stressed from the thoughts of quitting smoking. Use them whenever you have a need for tobacco instead of lighting a cigarette.
2. Remember why you are quitting
Every Time you have the urge to light a cigarette, crawl back to your source of motivation. Whether it’s your family, friends or your partner, lean on them. Seeking bits of help and sticking to your motivation is a great way to stay consistent with fighting back the withdrawal symptoms.
3. Seek medication
Seeking nicotine replacement therapy helps in quitting smoking thereby doubling the chances of quitting. The possibility for patients to consistently use NRT in India has never been better thanks to its recent inclusion on the National List of Essential Medicines (NLEM). In addition to pills, gum, transdermal patches, nasal sprays, and oral inhalers, NRT medications also exist in a range of other forms. A person’s dose might be changed if their desires are severe.
4. Begin with yoga and meditation
Yoga, meditation and music therapy help in distracting your brain. Indulging in these activities makes your willpower stronger and helps you distract yourself from the urges. Indulging in gymming and heavy workout sessions also helps in creating a sense of responsibility towards your body which helps in quitting smoking.
5. Drink lots of water and eat fresh fruits
Water is known to calm the urges of almost everything. Eating water-based fruits or citrus fruits can be beneficial for neglecting the urge to smoke. It can be daunting to quit smoking but replacing it with another thing can help psychologically. Making up your mind to drink water every time you have the urge to smoke can be helpful in the long run.
6. Avoid alcohol and other triggers
eliminate any triggers that can cause the want to smoke. All extra cigarettes, lighters, and ashtrays should be thrown away. Stop consuming alcohol for a few months. Tea and coffee can be replaced with enough water. Make minor adjustments to your routine to reduce your body’s dependence on nicotine. Make sure you get enough sleep as well. One of the primary factors leading to a smoking relapse can be exhaustion.
