As a Toronto-based alcohol rehab centre, we have seen people destroyed their lives when addicting to drugs, which seem to make smoking cigarette like a smaller problem. If you are looking forward to stop smoking once and for all, it is important to perform things that imply small lifestyle changes. No matter how small these changes are, you can get the assurance to see yourself having the strong will and determination to resist the temptation of lighting up a cigarette.
The Five Stages to Quitting that You Ought to Know
If there is something that you can do help you improve your life and overall health then that has to be quitting smoking. Your attempt to quit this kind of unhealthy vice will make you stronger. It’s not yet too late to have all the benefits it offers and you might be surprised to find some of them even in the first few days of your attempt. With a strong will and determination combined with support and consistent practice you will be able to stop smoking for life.
But are you aware of the fact that smokers generally pass through five successive stages during their process of quitting? Here are the five stages that you ought to know, each involving certain challenges and issues:
Usually at this stage, a person does not think about quitting and when he is challenged he would certainly defend his smoking behavior. He might have been discouraged regarding his previous attempts or believed that he is practically too addicted to stop smoking. Smokers in this stage are commonly known to be less or not receptive to messages about the potential benefits and advantages of quitting. But on the lighter side, a huge number of “pre-contemplators” start thinking about their quitting journey.
While a smoker is at this stage, he is actually considering about quitting sometime in the future. Persons at this stage are more familiar with the potential consequences and they consider smoking as a behavior problem that needs to be resolved. They are more open when it comes to receiving information about smoking and pointing out the potential barriers that prevent them from doing it.
This entails the condition wherein someone is getting ready to quit. It is here where smokers made their decisions to quit smoking. This is also the time when they see disadvantages of smoking as outweighing the advantages so they usually take small steps towards their quitting journey. For instance, a smoker’s initial planning phase entails smoking fewer sticks of cigarettes. While these people believe that something has to change, they would usually set a date when they can fully stop smoking.
This stage entails the actual quitting of a smoker. He would often give himself short-term rewards to keep himself motivated. He would often run to his family and friends to get the support he needs. Smokers at this point mentally review their commitment and action plans to effectively deal with external and personal pressures that could lead them to potential slips.
This final stage depicts former smokers who have learned to handle and anticipate temptations. They are able to find and use new ways to deal with boredom, social pressures, and stress that have been part of their previous identity as smokers.
Seven Helpful Tips
In Canada, millions of people are confined to smoking cigars and cigarettes and surprisingly many of these people are looking forward to stopping this kind of unhealthy habit. Authorities in the country such as Health Canada offer a wealth of information that can help people on how to quit smoking effectively. Here’re some tips:
- Think Positively
Maybe you have already tried quitting from smoking in the past but unfortunately, you weren’t that good enough to manage it. Don’t be discouraged and do not let that first attempt to put you off. You can start the process once more. Think of your experience and what it has taught you in the process. Be firm and positive on how you are going to do it again this time.
- Create a Quit-Smoking-Plan
It wouldn’t harm you if you make a promise to yourself this time. Set a specific date and be able to be consistent to it. When you are in a difficult situation, be firm to yourself and say, “I won’t have and I won’t try even a single stick.” Cling unto these words you said until all your cravings pass. You should also think of occasions that you may find difficult to deal with – a party for example. Plan the necessary actions and even escape routes to prevent yourself from being tempted.
- Watch Your Diet
Do you like smoking after your dinner or lunch? A US research team has revealed that there some kind of foods that can make smoking more satisfying. Meat is a given. However, there are food items that you can eat to make cigarettes terribly-tasting. These food items include cheese, fruits and vegetables. So, it would be a good idea to swap your burger or steak for a vegie pizza.
- Change Your Favorite Drink
Are you a fan of fizzy drinks, cola, tea, coffee and alcohol? If you are then you should change them right away as they only pull your urge to smoke. When you are out, quench your thirst with juice or water. This will greatly help you in pulling yourself away from the tempting look and smell of a cigarette.
- Learn to Identify when Your Craving Starts
A craving has a maximum duration of five minutes and before you give up, you need to come up with a list of five-minute techniques or strategies. For instance, dance with somebody or leave the party for a minute or two. And you should always be reminded by this: drinking and smoking when combined can raise your risk of mouth cancer by thirty-eight times.
- Get Some Support
If family members and friends want to quit smoking too, tell them that you should stop together. You can also get the kind of support you need from your local quit smoking service. With the help of experts, you are up to four times more likely to quit smoking effectively and successfully.
- Get Yourself Moving
Scientific studies have revealed and proven that exercise helps the brain in producing anti-craving chemicals. So, a five-minute walk or run is a simple way to cut your cravings.