Quitting smoking can be difficult when your family and friends are telling you to stop, not on your own. If you value your friends and family, try to quit smoking. The invitations and urgings of your friends and family will only make you think about quitting smoking. In the end, it's up to you to decide to quit.
Step
Method 1 of 3: Finding Motivation to Quit Smoking
Step 1. Find an addiction counselor
An addiction counselor is a professional trained to help you quit smoking. Helping people quit smoking is part of their daily work; they understand that quitting smoking is difficult.
Search the internet for addiction counseling in your area. You can also do this counseling in groups
Step 2. Think of a reason to quit
It's possible that everyone has told you to stop, but you're not sure why you should stop. There are various sites on the internet where you can find out about the benefits of quitting smoking, such as the Alodokter article or this Enchantment article. It will be easier for you to quit smoking if you already know the benefits for the body.
This Kaskus thread contains stories of former smokers. Who knows by reading it, you can also be inspired to quit smoking too
Step 3. Know the various substances contained in cigarette smoke
According to the American Lung Association, a cigarette contains more than 600 substances. When burned, these substances then coalesce into more than 7,000 other substances. Of these, 69 substances can cause cancer.
- Substances contained in cigarettes and their smoke are: tar, mercury, acetone, arsenic, butane, carbon monoxide, ammonia, and formaldehyde.
- Perhaps you often hear that smoking is bad for your body. Now you know exactly why smoking is bad.
Step 4. Consider the benefits of quitting smoking for those around you
When you smoke, you are not only endangering your own health, but also those around you as a result of your exposure to secondhand smoke.
- Your cigarette smoke can cause cancer for those around you. The people around you are also more at risk of getting colds and influenza more often. In addition, they are also more at risk of heart disease, respiratory problems, and even pregnancy disorders.
- Studies show that children who smoke are more likely to smoke. If you stop now, your child's life will be better tomorrow.
Method 2 of 3: Asking Friends for Help
Step 1. Ask a friend or colleague for advice who has quit smoking
This person used to smoke and managed to quit. His firsthand experience may be more "hit" to you than advice and encouragement from family and friends. Ask for strategies that work for the person. That person may also be able to introduce you to other people who have successfully quit smoking.
Step 2. Ask for support from those closest to you such as a close friend or family member
It's better if this person is the one who told you to stop in the first place. Ask this person to make you feel responsible and ask for support in your process of quitting smoking.
Research shows that any form of support can actually help you quit smoking. Your support group can help you quit smoking when you really feel like pulling a cigarette. Call a friend or spend time with someone you love. They can help keep you from smoking again
Step 3. Join support groups or internet forums for people trying to quit smoking
You can create new threads or groups on Kaskus or Facebook to help each other quit smoking. Even if you don't completely want to quit smoking, you may be more motivated after hearing stories of other people's struggles and successes.
Method 3 of 3: Planning to Quit Smoking
Step 1. Decide what aids you will use to quit smoking
There are some things that can help you quit smoking that you can carry around with you. For example:
- Alternative cigarettes
- Cinnamon flavored gum
- Mouthwash and dental floss to get rid of the "sour" taste in the mouth
- A pen or small stone to replace the physical action of holding a cigarette
- The phone number of someone who can cheer you up in tough times
Step 2. Consider cigarette replacement therapy
There are various cigarette replacement products that can make it easier for you to quit smoking. These products are generally sold over the counter in pharmacies. There are patches, gum, candy, nasal sprays, inhalers, or lozenges that contain low doses of nicotine.
- Side effects of these products include: for patches: nightmares, insomnia, skin irritation; for chewing gum: numbness in the mouth, difficulty breathing, hiccups, and jaw pain; for inhalers: mouth and throat irritation and coughing; for nicotine gum: throat irritation and hiccups; for nasal spray: throat and nose irritation, or runny nose.
- An e-cigarette is a device that looks like a cigarette, but is actually battery operated. An atomizer heats a mixture of liquids, flavours, and nicotine and creates water vapor. This water vapor is then sucked in. E-cigarettes look convincing, but you need to be careful when using them. Although the content of harmful substances is not as much as regular cigarettes, e-cigarettes still contain nicotine. If you don't really want to quit, you can use e-cigarettes.
Step 3. Record your habits
You need to know what your smoking habit is like in order to beat it. Watch your smoking habit for a day or two. Write down your smoking behavior in detail. This can help you.
- How many cigarettes do you smoke per day?
- When do you smoke? Morning? Afternoon? Afternoon?
- Why do you smoke? To feel calm? To rest the body before bed?
Step 4. Specify a stop date
The American Cancer Association states that the quit date is a very important date, it could even be considered a ceremony. Set an official date for quitting smoking next month, and stick to that date. It could be a special day like a birthday, a holiday, or maybe just a Monday.
Put a tick on your calendar and tell all your friends so they can help you get through the day. This symbolic ceremony will prepare you mentally as someone who just quit smoking. Every day, count down to this day and try to be confident about your decisions
Step 5. As you approach your quit date, make a plan
A few days or weeks before your quit date, write a detailed plan that can impact your success. Buy a smoking cessation aid such as a nicotine patch or gum. Consult a doctor if you want to use drugs that require a prescription.
- Get used to an activity that is healthier than smoking but can still achieve the same goal. Usually, one of the benefits of quitting smoking is a better ability to exercise. This can help you avoid sudden weight gain.
- If, for example, you like the sensation of a cigarette in your mouth, buy a bag of lollipops or a straw that you can munch on when you feel like smoking. If you use a cigarette to take a break, have some relaxing, calming music ready. You can also start meditating or doing yoga.
Step 6. Reward yourself
Think of this award as motivation to quit smoking. You don't want to smoke if there's something you want. This award can be small or large, in any form, as long as it is what you expect.
For example, buy ice cream or a small cake when you make it through the first day. You can also go for a relaxing massage when you have successfully quit smoking for a week
Step 7. Instead of quitting suddenly, reduce your cigarette dose slowly
Cut back on your cigarettes, from two packs a day to one pack a day, for a few weeks. For example, every day or several days, reduce two cigarettes. Since you don't really want to quit smoking, cutting down on cigarettes like this is less stressful than quitting right away. In addition, you also get the benefits of smoking less. Bring fewer cigarettes in a pack, or buy cigarettes per stick with a limit per day. After some time cutting back on smoking, you'll get used to it when your quit date finally arrives.
Step 8. Keep yourself busy on a quit date
Discard any remaining cigarettes. Prepare chewing gum and water. After the first day is over, remember that today and next week will be more difficult, but you've made it through the first day! Don't forget to reward yourself!
Step 9. Tell the support group your progress
Make sure your friends update that you made it through Day 2, Day 3, or even more than a week of not smoking. Every progress is important. Their praise and encouragement will also help you stop smoking again.
Research shows that we are more likely to follow commitments that have been made when those intentions have been communicated to the public. Go to Facebook, Twitter, Instagram, or your personal blog, and tell all your friends that you are trying to quit smoking. This will make your support group bigger
Step 10. During the first month, avoid socializing if there is a possibility of smoking, including large parties or outdoor dining
Also avoid your usual smoking triggers, such as alcohol, coffee, or smoking breaks with coworkers. Keep yourself busy and remind yourself every hour of every day that you are now I'm not a smoker anymore!
You can do it!
Most people associate smoking with other activities such as drinking coffee or alcohol. Avoid coffee or alcohol as much as possible, or anything you associate with smoking, during the first month, or as long as you need to. Don't test yourself until you are ready yourself
Step 11. Stay strong
After the first month, maybe even for the rest of your life, you will still think about how good a cigarette feels after eating a good filling meal. Gradually, these thoughts will become easier for you to ignore. You will live a healthier life as someone who does not smoke, besides that you will find it easier to enjoy life without the torment of being banned from smoking continuously.
- Stay positive. Maybe you will go back to smoking a few times before you finally give up the habit completely.
- You have developed a nicotine addiction. This addiction is not easy to get rid of. Continue to be consistent with your commitment to healthy living, avoid triggers, and find better ways to deal with stress. You can do it!
- Think long term. If you need help, ask and seek help. Purchase nicotine patches, herbal supplements, or nicotine gum. Look at pictures of people with lung cancer and read stories from families of survivors.
Tips
- Don't lie to your family or partner. If you steal a cigarette, they need to know.
- See the article How to Quit Smoking to understand the benefits of quitting smoking for yourself. Remember, you don't really need to stop right away. You can mean it beforehand by saying "Yes, I want to quit smoking." When you actually start the smoking cessation process, you are the one who will experience all the symptoms and go through the process, not someone else. If successful, that's your success and not someone else's success.
- Celebrate your accomplishments. If you succeed in quitting smoking (even if it's the result of constant yelling), remember that no one really is forcing you to quit. Quitting smoking is not difficult. Be proud of your achievements.
- Prepare a snack. For example, prepare a small carrot for you to chew as a substitute when you want to smoke.
