Many people think quitting smoking is easy, and the smoker has no desire to leave. Otherwise, he could have gone quickly. Unfortunately, quitting smoking is one of the most challenging habits, and many smokers are motivated to quit. If you belong to this category, you probably know what grounds we are talking about money that goes up in smoke and goes into the air, the health of the lungs and the whole body is at risk, the discomfort of the wife, child, and family, people who pick their noses in a taxi or anywhere else because of the smell. They cover your cigarette and frown and… The number of these cases is high. However, the good news is that quitting smoking is not impossible. If you’ve made up your mind, let’s get started.
Can we quit smoking?
As research shows, if you can distract yourself from the times you feel the urge to smoke and find a healthy alternative, you can reduce the number of times you smoke over time and eventually quit smoking altogether. Remember, smoking addiction did not happen overnight; you can leave it overnight. Give yourself time, and don’t try to be a hero; Because you are used to smoking both intellectually and your body needs nicotine. Go slowly and steadily.
The alternatives we suggest in this article are each for some part of the habit: for when you crave a cigarette, for the deprivation of quitting, for gaining social support, for occupying hands accustomed to holding a cigarette, and for many other things.
Part 1: Alternatives for when you crave smoking
The biggest problem of a smoker is craving for cigarettes. So, if you find a way to control your cravings, you can reduce the number of times you smoke. Dreaming cigarettes plays a vital role in its addiction. It is mentioned in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) as one of the criteria for diagnosing addiction.
It only takes a few moments to develop a craving for a cigarette. In those moments, you need to do something easy and quickly accessible. Try these:
1. Drink a glass of water (you’re not in the desert! You’re sure always to find water to drink);
2. Suck a piece of sour candy or chew gum (always in your pocket);
3. eat ice cream (buy a few now and then and put them in the freezer);
4. Eat pickled cucumbers (don’t complain! They’re both easy to make and available at the grocery store):
5. Freeze grapes and eat frozen;
6. brush your teeth and floss;
7. Eat mixed ice cream and melted chocolate with walnuts (it’s not a luxury! Always keep some in the freezer until you quit smoking);
8. whistle for five minutes;
9. run in place;
10. Smile in the mirror (this releases endorphins, which are happy hormones);
11. While driving, play the song loudly and sing along;
12. If you can, dance to the music;
Part II: Alternatives to remove the feeling of deprivation caused by quitting smoking
Another problem when quitting smoking and changing any other habit is focusing on the deprivation caused by an activity we will not do anymore. To feel better, we need to focus on what we will gain instead of what we will be deprived of.
Think of the good things that await you from not smoking. This is an excellent strategy to reduce smoking and remind you why you made this decision.
13. Make a list of the pros and cons of smoking ;
14. Write down what you will gain if you quit smoking;
15. Research the facts and statistics about smoking;
16. Write a goodbye letter to your cigarettes and tell them all the pleasurable benefits of giving them up;
17. Make a budget and decide what you can spend if you save money not smoking. For example, if you can travel with the money saved from not smoking for a year, plan to travel.
18. List small treats to reward yourself for each day you don’t smoke.
19. Get a box and put your daily cigarette money in it. After a while, this will increase your motivation to collect the money for those cigarettes.
Part III: Healthy alternatives to smoking that increase social support
Social support is critical in quitting smoking, especially from people around you. This profound change can make a person feel isolated. Therefore, to reduce the effects of withdrawal symptoms and feelings of depression, use the benefits of interacting with those around you.
20. Call your best friend;
21. Communicate with your parents or loved ones;
22. Hug someone you love and tell them how much they mean to you;
23. If you are a parent, spend time with your child.
Some people think that when they interact with others who are quitting smoking and asking for help, they should talk about smoking and its consequences, but this is not the case. This simple everyday conversation can be all you need to stick to your decision.
Part 4: Alternatives to smoking that work
When you’re not wasting your time smoking, you can be doing more productive things. Let’s see some examples together:
24. Get started and electrify your car;
25. clean the basement or parking lot;
26. Organize your closets;
27. Organize the bookshelves and put them in alphabetical order (any other order is fine, just time-consuming);
28. If you have a yard and a garden at home, arrange the grass in the garden and trim the boxwoods;
29. Water the pots;
30. If you have a pet, washing and cleaning it can also be helpful.
Part V: Alternatives that keep your hands busy
Hands get used to holding cigarettes. Many people who have quit smoking admit that quitting smoking requires distraction and occupation. Of course, the cigarette holder was invented years ago, but you don’t have to buy one.
Some of the ways you can use to keep your hands busy are:
31. Take a picture of yourself or the environment with the phone camera;
32. knit or crochet;
33. play an instrument;
34. sew;
35. Write a poem or short story;
36. Draw or paint. Make a postcard.
37. Bake a new cake or food (if it’s new, you’ll be more distracted).
38. Make a wooden craft if you know how to work with wood.
39. Make a terrarium, candle, or homemade soap.
40. Do puzzles, solve crosswords or play online games. Mobile strategy games are great.
41. If you have a pet, play with it.
42. read a book
43. Write your daily, weekly, or monthly to-do list.
Part 6: Alternatives that prevent weight gain at the same time as quitting smoking
One reason that prevents some people, especially women, from quitting smoking is the fear of gaining weight. Of course, this concern is justified because people gain average weight after quitting smoking is about 4.1 kg.
To relieve anxiety, do these activities that are both a healthy habit and an alternative to smoking:
44. Create a vegetable garden (if you live in an apartment, plant vegetables in pots or fruit boxes);
45. Whenever you smoke, prepare the essential ingredients of healthy snacks. For example, chop up some vegetables or ingredients and put them in the fridge to make a snack later.
46. take a walk
47. Go to the gym and work out or start weight training at home.
48. Work out on a treadmill or ride a bike.
Part 7: Alternatives that will change your daily life routine
Some people find it more challenging to quit smoking due to the repetitiveness of daily tasks and life routines, of which smoking is also a part. To change your life routine and reduce smoking, do these things more than before:
49. Go on a day trip;
50. Visit antique stores;
51. Pick up the family and go out for lunch or dinner;
52. Go hiking with family or friends ;
53. go to the cinema
Section 8: Alternatives to smoking that are relaxing
Many people have chosen smoking to deal with stress or anxiety. If you use relaxing alternatives to smoking, your parasympathetic system will respond better, which will help you feel less anxious and more relaxed. If stress is the reason you smoke, the following activities can help:
54. Do some breathing exercises;
55. Take a rose or any other fragrant flower and inhale its fragrance deeply;
56. Take a warm shower. If you can, light a candle in the bathroom.
57. Listen to relaxing music.
58. Get a manicure and pedicure.
59. Practice meditation.
60. Do yoga.
last word
Countless alternatives to smoking can help you get through the first stages of nicotine withdrawal. The key to all activities, whether chores, exercise, or even starting a new hobby, is to distract yourself. Even the simplest things can pull you out of your rut and break negative thought patterns when trying to quit nicotine addiction. The most important thing is to be patient and trust that you will get through this phase, just like anyone who has quit smoking. This sphere and this field!
If you have been a smoker and managed to quit, share with us and your friends the ways that we have missed in this article and that have worked for you.
Warning! This article is only for educational purposes; to use it, it is necessary to consult a doctor or specialist.
