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Methods to End Smoking: 7 Strategies for Breaking the Addiction

Quitting smoking leads to health benefits; nicotine substitutes, relaxation methods, and a supportive network aid in the successful cessation of this harmful practice.

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Health Detriment from Smoking: Overcoming Unhealthy Nicotine Addiction with Substitute Therapies,...
Health Detriment from Smoking: Overcoming Unhealthy Nicotine Addiction with Substitute Therapies, Relaxation Strategies, and a Support Network.

Methods to End Smoking: 7 Strategies for Breaking the Addiction

World Health Organization Warns of Tobacco's Deadly Impact

According to the World Health Organization (WHO), the harmful consequences of tobacco usage cannot be overstated. More than 7 million people worldwide die annually due to tobacco, with approximately 1.2 million lives lost to secondhand smoke.

This deadly habit can lead to a multitude of health issues, including cancer, heart disease, stroke, diabetes, and chronic obstructive pulmonary disease (COPD). Fortunately, it's never too late to break the habit and improve overall health.

Quitting smoking may be a challenging journey, but it's possible with the right strategies. Dr. Neha Solanki, a pulmonologist, shares some effective methods to help you resist cravings and establish a tobacco-free life.

The timeline to quit smoking varies for everyone, and setbacks are common. On average, it takes 66 days for a new habit to become automatic. Don't be discouraged if quitting proves difficult at first.

Here are some methods to help you quit and remain smoke-free:

  1. Cold Turkey Quitting: Some people find success by quitting immediately and breaking the smoking ritual. However, this approach may be too difficult for others. If you choose this method, set a quit date and see if you can quit cold turkey on that day.
  2. Nicotine Replacement Therapy (NRT): Over-the-counter options like nicotine patches, lozenges, or gum can help manage cravings. Prescription nicotine, such as nasal spray or inhaler, may also be an option.
  3. Daily Habit Modification: Change the routines and rituals that trigger smoking. For example, drink a beverage or indulge in a treat during times when you would normally smoke. This helps satisfy the oral fixation often associated with smoking.
  4. Exercise: Physical activity helps release endorphins and improve circulation, minimizing withdrawal symptoms and offering a natural stress reliever.
  5. Relaxation Techniques: Practice yoga, deep breathing, meditation, or self-hypnosis to reduce anxiety, promote focus, and improve overall wellbeing.
  6. Remove Reminders: Toss out ashtrays, lighters, and other smoking paraphernalia. Cleaning your home and car can also help eliminate the lingering smoke smell.
  7. Build a Support System: Share your plans to quit with family and friends for increased accountability. Join a local support group or call the free telephone quit line at 800-QUIT-NOW for additional support and counseling.

Quitting smoking can lead to immediate and long-term health improvements, including improved lung function, decreased blood pressure, and a lower risk of heart disease, stroke, and cancer. Withdrawal symptoms like mood swings, weight gain, and irritability may occur, but these should subside over time.

Staying motivated is crucial when quitting smoking. Setbacks are common, but remember the reasons for quitting and take control of your health. Quitting is a commitment to yourself and your future wellbeing.

[1] National Heart, Lung, and Blood Institute. (n.d.). Helping Smokers Quit: What Works.[2] United States Department of Health and Human Services. (2021, January 15). The Health Consequences of Smoking — 50 Years of Progress: A Report of the Surgeon General.[3] World Health Organization. (2018). WHO fact sheet: Tobacco.[4] World Health Organization. (2008). Tobacco Control.

Incorporating the given words into relevant sentences:

  • Stay on top of your mental health during this challenging quitting journey, and consider implementing stress-reduction techniques such as yoga, meditation, or self-hypnosis to help manage anxiety.
  • Adopting a health-and-wellness lifestyle, which includes balanced nutrition, fitness-and-exercise, and mental-health management, can not only aid in tobacco cessation but also promote overall well-being.
  • The news about the deadly impact of tobacco usage extends to indirect exposure, with secondhand smoke causing the premature death of around 1.2 million people annually.

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