- Quitting smoking can be a difficult process that takes time.
- However, staying away from tobacco is the part that takes the longest
- On the occasion of World Tobacco Day, a doctor took on the task of sharing some key recommendations to quit tobacco use.
Quitting smoking can be a difficult process that takes time. Nevertheless, stay away from tobacco It is the most time-consuming and important part of the process. Every day you must make the decision not to smoke today.
Given this, a doctor who is already viral on tiktok and on the occasion of the World Tobacco Day, took on the task of sharing some key recommendations to quit tobacco use, here is the video:
@dr.odysseus Reply to @copadossj these tips will help you #addictions #medicineofaddictions #give up smoking ♬ Stardust Crusaders – From “JoJo’s Bizarre Adventure” – Gabriele Motta
THE DESIRE TO SMOKE
According to the doctor, the majority of tobacco users, the desire or need to use tobacco or smoking can be very powerful. But you are not at the mercy of that desire.
When the urge to use tobacco strikes, remember that although it may be intense, it will probably pass after 5 or 10 minutes, whether or not you smoke a cigarette or chew tobacco. Every time you resist the urge to use tobacco, you are one step closer to quitting for good.
So here are 5 ways the Mayo Clinic says will help you resist the urge to smoke or use tobacco when you feel the urge.
1. Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy. Options include the following:
- Prescription nicotine in an inhaler or nasal spray
- Over-the-counter nicotine patches, gum, and lozenges
- Non-nicotine prescription cessation medications such as bupropion (Zyban) and varenicline (Chantix)
Short-acting nicotine replacement therapies, such as nicotine gum, lozenges, nasal sprays, or inhalers, they can help you overcome intense desires. In general, these short-acting therapies can be safely used in conjunction with long-acting nicotine patches or one of the non-nicotine medications.
E-cigarettes have recently gained attention as an alternative to traditional cigarettes. However, more studies are needed to determine the effectiveness of e-cigarettes for smoking cessation and the long-term safety of these devices.
2. Avoid triggers
The urge to use tobacco is often strongest in situations and places where you smoked or used tobacco most often, such as parties or bars, in stressful situations or when drinking coffee. Identify triggers and have a plan to avoid them altogether or get through them without using tobacco.
Don’t set yourself up for a relapse. If, for example, you used to smoke while talking on the phone, keep a pen and paper handy to keep yourself busy doodling instead of smoking.
3. Delay desire
If you feel that you are going to give in to the desire to consume tobacco, force yourself to wait another 10 minutes and then do something to distract yourself during that time. Try going to a tobacco-free public area. These simple tricks may be enough to beat the urge to use tobacco.
4. Chew something
Keep your mouth busy to deal with the craving for tobacco. Chew gum, suck on sugar-free hard candy, or eat raw carrots, celery, dried fruit, sunflower seeds, or crunchy foods that fill you up.
5. Do not smoke “just one”
You may be tempted to smoke just one cigarette to satisfy your craving for tobacco. But don’t fool yourself and think that with just one it will be enough. Most of the time, smoking one cigarette leads to another, and eventually you may return to using tobacco.
6. Do physical activity
Physical activity can distract you from the urge to use tobacco and can reduce the intensity of the craving. Even a short bout of physical activity, like running up and down the stairs a few times, can make the urge to use tobacco go away. Go for a walk or jog.
If you’re stuck at home or at the office, try push-ups, deep push-ups, push-ups, running in place, or walking up and down stairs. If you don’t like being physically active, try watching TV shows, sewing, woodworking, or journaling. Or do household chores to distract yourself, like vacuuming or running errands.
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