To get motivated, you need a powerful, personal reason to quit. It may be to lớn protect your family from secondhand smoke. Or lower your chance of getting lung cancer, heart disease, or other conditions. Or khổng lồ look & feel younger. Choose a reason that is strong enough lớn outweigh the urge khổng lồ light up.

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There’s more lớn it than just tossing your cigarettes out. Smoking is an addiction. The brain is hooked on nicotine. Without it, you’ll go through withdrawal. Line up tư vấn in advance. Ask your doctor about all the methods that will help, such as quit-smoking classes and apps, counseling, medication, and hypnosis. You’ll be ready for the day you choose khổng lồ quit.


When you stop smoking, nicotine withdrawal may give you headaches, affect your mood, or sap your energy. The craving for “just one drag” is tough. Nicotine replacement therapy can curb these urges. Studies show that nicotine gum, lozenges, and patches improve your chances of success when you’re also in a quit-smoking program.


Medicines can curb cravings and may also make smoking less satisfying if you bởi pick up a cigarette. Other drugs can ease withdrawal symptoms, such as depression or problems with concentration.


Tell your friends, family, and other people you’re close to that you’re trying lớn quit. They can encourage you lớn keep going, especially when you’re tempted lớn light up. You can also join a tư vấn group or talk khổng lồ a counselor. Behavioral therapyis a type of counseling that helps you identify and stick lớn quit-smoking strategies. Even a few sessions may help.


One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need new ways to lớn unwind. There are many options. You can exercise lớn blow off steam, tune in khổng lồ your favorite music, connect with friends, treat yourself to a massage, or make time for a hobby. Try to lớn avoid stressful situations during the first few weeks after you stop smoking.


When you drink, it’s harder to stick khổng lồ your no-smoking goal. So try to lớn limit alcohol when you first quit. Likewise, if you often smoke when you drink coffee, switch lớn tea for a few weeks. If you usually smoke after meals, find something else to vì chưng instead, like brushing your teeth, taking a walk, texting a friend, or chewing gum.


Once you’ve smoked your last cigarette, toss all of your ashtrays và lighters. Wash any clothes that smell like smoke, và clean your carpets, draperies, và upholstery. Use air fresheners to get rid of that familiar scent. If you smoked in your car, clean it out, too. You don’t want to see or smell anything that reminds you of smoking.


Many people try several times before giving up cigarettes for good. If you light up, don’t get discouraged. Instead, think about what led lớn your relapse, such as your emotions or the setting you were in. Use it as an opportunity to lớn step up your commitment to quitting. Once you’ve made the decision to lớn try again, mix a “quit date” within the next month.


Being active can curb nicotine cravings & ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Even mild exercise helps, such as walking your dog or pulling weeds in the garden. The calories you burn will also ward off weight gain as you quit smoking.


Don’t try to lớn diet while you give up cigarettes. Too much deprivation can easily backfire. Instead, keep things simple và try to lớn eat more fruits, vegetables, whole grains, và lean protein. These are good for your whole body.


In addition to all the health benefits, one of the perks of giving up cigarettes is all the money you will save. There are online calculators that figure out how much richer you will be. Reward yourself by spending part of it on something fun.


As soon as you quit, you start lớn get immediate health benefits. After only 20 minutes, your heart rate goes back to lớn normal. Within a day, your blood’s carbon monoxide cấp độ also falls back into place. In just 2-3 weeks, you will start to lớn lower your odds of having a heart attack. In the long run, you will also lower your chance of getting lung cancer và other cancers.

When a strong craving hits, it can be easy to lose sight of the benefits of quitting. You might đại bại your focus, but there is no good reason lớn smoke.

First, congratulate yourself. Just reading this article is a big step toward becoming tobacco-free.

Many people don"t quit smoking because they think it"s too hard, and it"s true thatfor most people quitting isn"t easy. After all, the nicotine in cigarettes is a powerfully addictive drug. But with the right approach, you can overcome the cravings.

Smokers often start smoking because friends or family do. But they keep smoking because they get addicted lớn nicotine, one of the chemicals in cigarettes và smokeless tobacco.

Nicotine is both a stimulant và a depressant. That means it increases the heart rate at first and makes people feel more alert. Then it causes depression & fatigue. The depression và fatigue — và the drug withdrawal from nicotine — make people crave another cigarette lớn perk up again. Some experts thinkthe nicotine in tobacco is as addictive as cocaine or heroin.

But don"t be discouraged; millions of people have permanently quit smoking. These tips can help you quit, too:

Put it in writing. People who want to lớn make a change often are more successful when they put their goalin writing. Write down all the reasons why you want to quit smoking, like the money you"ll save or the stamina you"ll gain for playing sports. Keep that danh mục where you can see it. Add new reasons as you think of them.

Get support. People are more likely to succeed at quittingwhen friends & family help. If you don"t want to lớn tell your family that you smoke, ask friends khổng lồ help youquit. Consider confiding in a counselor or other adult you trust. If it"s hard to lớn find people who tư vấn you (like ifyour friends smoke và aren"t interested in quitting), join an online or in-personsupport group.

Strategies That Work

Set a quit date.

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Pick a day that you"ll stop smoking. Put it on your calendar và tell friends and family (if they know) that you"ll quit on that day. Think of the day as a dividing line between the smoking you & the new, improved nonsmoker you"ll become.

Throw away your cigarettesall of your cigarettes. People can"t stop smoking with cigarettes around to lớn tempt them. So get rid of everything, includingashtrays, lighters, and, yes, even that pack you stashed away for emergencies.

Wash all your clothes. Get rid of the smell of cigarettes as much as you can by washing all your clothes & having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out, too.

Think about your triggers. You"re probably aware of the times when you tend lớn smoke, such as after meals, when you"re at your best friend"s house, while drinking coffee, or as you"re driving. Any situation where it feels automatic khổng lồ have a cigarette is a trigger. Once you"ve figured out your triggers, try these tips:

Break the link. If you smoke when you drive, get a ride to school, walk, or take the bus for a few weeks so you can break the connection.If you normally smoke after meals, do something else after you eat, lượt thích go for a walk or talk to lớn a friend. Change the place. If you and your friends usually eat takeout in the car so you can smoke, sit in the restaurant instead. Substitute something else for cigarettes. It can be hard to lớn get used lớn not holding something or nothaving a cigarettein your mouth. If you have this problem, stock up on carrot sticks, sugar-free gum, mints, toothpicks, or lollipops. page 2

Handling Withdrawal

Expect some physical symptoms. If your body toàn thân isaddicted lớn nicotine, you may go through withdrawal when you quit. Physical feelings of withdrawalcan include:

headaches or stomachaches crabbiness, jumpiness, or depression lack of energy dry mouth or sore throat a desire lớn eat

The symptoms of nicotine withdrawal will pass — so be patient. Try not lớn give in và sneak a smoke because you"ll just have to giảm giá khuyến mãi with the withdrawal longer.

Keep yourself busy. Many people find it"s best to lớn quit on a Monday, when they have school or work to keep them busy. The more distracted you are, the less likely you"ll be to lớn crave cigarettes. Staying active is also a good distraction, plus it helps you keep your weight down & your energy up.

Quit gradually. Some people find that gradually decreasing the number of cigarettes they smoke each day is an effective way to lớn quit. But this strategy doesn"t work for everyone. You may find it"s better foryou to lớn go "cold turkey" và stop smoking all at once.

Look into usinga nicotine replacement if you need to. If you find that none of these strategies is working, talk lớn your doctor about treatments like nicotine replacementgums, patches, inhalers, or nasal sprays. Sprays & inhalers are available by prescription only, and it"s important lớn see your doctor before buying the patch & gum over the counter. Different treatments work differently (for example, the patch is easyto use, butother treatments offer a faster kickof nicotine). Your doctor can help you find the solution that will work best for you.

Slip-Ups Happen

If you slip up, don"t give up! Major changes sometimes have false starts. If you"re lượt thích many people, you may quit successfully for weeks or even months & then suddenly have a craving that"s so strong you feel lượt thích you have to lớn give in. Or maybe you accidentally find yourself in one of your trigger situations & give in lớn temptation.

If you slip up, it doesn"t mean you"ve failed. It just means you"re human. Here are three ways to get back on track:

Think about your slip as one mistake. Take notice of when & why it happened and move on. Did you become a heavy smoker after one cigarette? Probably not. It happened more gradually, over time. Keep in mind that one cigarette didn"t make you a smoker to lớn start with, so smoking one cigarette (or even two or three) after you quit doesn"t make you a smoker again. Remind yourself why you quit và how well you"ve done — or have someone in your support group, family, or friends vì chưng this for you.

Reward yourself.

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Quitting smoking isn"t easy. Give yourself a well-deserved reward! phối aside the money you usually spend on cigarettes. When you"ve stayed tobacco-free for a week, 2 weeks, or a month, give yourself a treat lượt thích a gift card,movie, or some clothes. Celebrate againevery smoke-free year. You earned it.