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Quit smoking in 12 steps

During this difficult period, when the Covid-19 pandemic ravaged all of humanity, lung health remains one of the most important issues on the agenda. The first thing that comes to mind when you say lung health is to quit smoking to breathe healthy air! Acıbadem Fulya Hospital Chest Diseases Specialist Dr. "Both active and passive smoking seriously damages every organ and system in our body, especially the lungs, and leads to important diseases. More than 8 million people per year worldwide die from tobacco and tobacco products,” he says. Cigarette smoke contains more than seven thousand chemicals; 250 of them are harmful and at least 69 of them lead to cancer, said Dr. Civilized cenik says: "the most dangerous substances in cigarette smoke are tar and carbon monoxide. Carbon monoxide is exhaust gas, reduces the ability of blood to carry oxygen. Tar is carcinogenic. Nicotine in cigarette smoke is a highly addictive substance."According to research, nicotine is as addictive as alcohol, marijuana, heroin and morphine," said Dr. Cenik civilized; some found in tobacco smoke other harmful materials; paint remover acetone-cadmium battery used in the construction, rocket fuel in methanol, butane lighter gas, cleaning agents, ammonia, rat poison, arsenic and cyanide, naphthalene as deadly poisons, such as lists.


A Specialist In Pulmonology, Doctor Civilized Cenik and expert psychologist Sena spiky list their suggestions that make it easier to quit smoking as follows...


Quitting smoking is a process of change. It also means that a person changes their daily life, environment, friends, and understanding of entertainment. In order to quit smoking, the person must first want to. Taking a smoking cessation program increases the success of quitting when a person feels ready. The head is asked to determine a day for smoking cessation; it can be a birthday or any date. In addition, to cope with what emotion is smoked, it is necessary to identify the emotion and develop healthy coping strategies.


It is important that the decision to quit smoking, no longer use, be shared with friends, family and the social environment and ask for their support in this regard. If there is another smoker at home, leaving it together will make it easier for both to experience this process.


In the process of quitting smoking, it is important for a person to meet their non-smoking friends rather than their smoking friends, postpone the meeting with their smoking friends a little, or ask for support by asking them not to smoke next to them. In addition, it is necessary to avoid places that evoke smoking in this process.


Nicotine gums benefit during this period. As for the desire to drink heavily, chewing for a short time and waiting in the cheek eliminates physical dependence and provides relief. A method of quitting can be selected by measuring the number of cigarettes a person smokes per day, the degree of addiction, and the level of carbon monoxide in their breath. His medical resume and current health status are also decisive in the method. Nicotine replacement support or drug therapy with nicotine chewing gum or patches can be combined with a number of practical recommendations to easily circumvent this period.


Research has shown that delaying smoking for 3 minutes significantly reduces desire. Although this process differs from person to person, postponing is an important tactic for each habit that needs to be left. When the desire to smoke arises, it will work for the person to engage in something different, to resort to procrastination and distract himself, to make sense of the desire at that time and to try to define the emotion. For example, it allows him to go to the kitchen and prepare a drink or eat by taking carrots or cucumbers, chew gum, and distract himself from the point of view of lip smoking. Again, talking to a close friend by phone, going out on the balcony and getting some air, taking a shower or taking a short walk on the street helps him get over this intense desire. Especially after the intensive request from sustainers will reduce or even pass the request to resort to procrastination.


It makes an important contribution to eliminate objects such as cigarette packs, lighters, ashtrays that remind him of smoking at home and to remove the smell of cigarettes from the house by giving his clothes to dry cleaning.


In smoking addiction, where hand habit is also at the forefront, it may be useful to deal with something that will require hand preoccupation. Many things can happen, such as organizing this office desk, writing, texting a friend.


Increasing awareness of the thoughts, emotions, situations that trigger the desire to smoke, discovering accompanists, sustainers (such as coffee, cigarettes), and disrupting these pairings are important steps to changing behavior in smoking cessation. For example, if coffee is an accompaniment to smoking, coffee can be reduced or tried to smoke without cigarettes. In this way, the feeling of psychological deprivation will be reduced. Because quitting smoking is a change in behavior, and withdrawal symptoms caused by non-smoking (such as irritability, insomnia, changes in appetite) are persuasive in the direction of not quitting, no matter how much a person wants to quit smoking. Thoughts such as the two scales contradict each other.


In the process of quitting smoking, focusing on hobbies or acquiring a new hobby, spending more time outdoors and engaging in physical activity increases the happiness hormone and keeps the person strong. Getting rid of a harmful but pleasant habit, a person should give more space in his life to things that will make him happy, love himself, identify things that will make him feel good, and often try to do it.


It is also of great benefit to devote time to activities such as yoga, meditation, sports to cope with the negative emotions caused by deprivation.


It's important not to light a single cigarette, no matter what. After quitting, you need to be vigilant and careful about it. Don't say “I'll light a cigarette, I'll be fine, I quit anyway” when you're bored with something or at a pleasant moment. Imagine and remember the beautiful and healthy future that awaits you; think of your loved ones and don't light that cigarette. Removing smoking from your life will increase the quality of life and will be the most important step for you to spend long, healthy and happy years with your loved ones. For mankind, everything starts with small steps. Even Everest can be climbed step by step. Small steps lead us to where we want in life, as long as we are determined, want, not lose motivation.


In combination with medical treatments for smoking cessation, psychotherapy is the most effective method of ensuring this behavior change. Getting support is important in this process.


Melike Şeyma nutrition and diet expert, while voiced serious concern for some people gain weight after quitting Sea, “However, could alinmayabi weight after quitting studies, demonstrates that it can be taken at a level that can be compensated. The first 3 months after quitting smoking are the riskiest period for weight gain, but when this period is managed correctly, it is possible not to gain weight. For that in your life, it's always the floor motion, regular exercise, use smaller plates, increase the consumption of vegetables, the food chew a lot, prefer less salt and raw nuts because the nuts consumed in moderation rate, caffeinated drinks, because they can awaken the urge to smoke, try herbal teas instead of tea and coffee, a bottle of mineral water per day,” he says.

Read: 10 nutrients that strength the lungs


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