When you starting stop smoking let your friends and family know about your plans so that you can rely on their support during the process. Freshen up your home, your closet, your car, and any other places where you spend a lot of time. The night before your quit day, throw away any remaining cigarettes, lighters, or ashtrays.
Benefits of Quitting:
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- After 20 minutes, your pulse returns to normal.
- After 8 hours, blood levels of nicotine and carbon monoxide are reduced by more than half and your oxygen levels should return to normal.
- After 24 hours, the carbon monoxide is almost eliminated from your body and the lungs start to clear.
- After 2 days your sense of smell and taste improve.
- After 3 days, you can enjoy breathing more easily and your energy levels increase.
- After 2-12 weeks, your blood circulation should start to improve.
- After 3-9 months, your lung function increases by up to 10%.
- After 1 year, your excess heart attack risk reduces by half.
- After 10 years, your risk of lung cancer reduces to about ½ compared to someone who smokes.
- After 15 years, your risk of having a heart attack is the same as if you’d never smoked.
It can also result in:
- Improved fertility
- Better smelling clothes
- Possibility of an improved sex life
- Less stress
- More money
- Skin has healthier appearance
- Whiter teeth compared to if you had continued to smoke
- Smoking is the biggest cause of preventable deaths in England. More than 80,000 people die from smoking related diseases each year.
- There are over 7,000 chemicals in cigarettes, many of which are harmful.
- Only 3-5 out of 100 people who attempt to quit with willpower alone are successfully smoke-free after 12 months.
- Using Nicorette QuickMist makes you 150% more likely to break the habit and quit smoking for good, versus willpower alone.
Cravings and Withdrawal Symptoms:
There are two types of cravings:
1. A steady and constant background craving for a cigarette. This type of craving decreases in intensity several weeks after quitting.
2. Sudden bursts of intense desire or urge to smoke. These urges to smoke tend to become less frequent over time but their intensity can remain strong even after many months of quitting and are generally triggered by a cue such as drinking alcohol and feeling stressed.
There are 3 tried and tested ways to tame cravings:
1. Nicotine replacement therapy, such as Nicorette products.
2. Behaviour changes.
3. Prescription stop smoking medicines.
When you stop smoking, the reduced nicotine intake will disturb the balance of the central nervous system, causing withdrawal symptoms. Some of the most common withdrawal symptoms are:
- Anxiety – Activities including yoga or pilates can be a great help to find relaxation.
- Concentration issues – Use diversion techniques to keep your mind busy when dealing with a craving.
- Falling heart rate – It’s a good sign. Quitting considerably reduces your risk of heart disease.
- Insomnia – Why not try to relax before bedtime by taking a warm bath?
- Cravings for nicotine – Avoid the triggers such as coffee and alcohol drink.
- Depression or low mood – Make a list of the reasons why you quit and run through it when your resolve weakens.
- Anger – Find a new hobby. Dancing or painting can help to release tension and help you deal with your cravings.
- Restlessness – Avoid drinking tea and coffee.