Tips on How to Quit Smoking For Good
Smoking and using tobacco products, such as cigarettes, cigars, and e-cigarettes can lead to, or worsen, health conditions. Up to 70% of lung cancer deaths, as well as 80% of chronic obstructive pulmonary disease (COPD) cases, are a result of tobacco smoking. At e-Medicina, we can help you work towards an effective quit smoking timeline in Liverpool and across the UK, using our top tips and stop smoking remedies.
Nicotine is a component found in cigarettes that leads to physical addiction. Smoking can also be a habit associated with social activities, which makes it even more difficult to quit.
Most smokers undergo numerous attempts to quit before finally quitting successfully. The chances of successfully giving up smoking can be increased by a combination of medication and counselling.
There are usually four stages smokers go through in the process of quitting, which include:
1. Contemplation (entertaining the idea of quitting but not ready yet)
– This is the part where smokers consider quitting but plan on doing it in the near future.
– They have accepted that smoking is a problem and are open to undergoing the quitting process.
2. Preparation (getting ready to quit smoking in Liverpool & across the UK)
– The decision to stop smoking has now been made.
– Smokers realise that smoking comes with more negative effects compared to positive effects, and they start taking steps towards stopping, for example: reducing the number of cigarettes smoked and setting a timeline to stop smoking for good.
3. Action (quitting)
Smokers actively try to quit smoking by:
– Involving short-term rewards for motivation
– Getting support from family, friends, and others
– Committing to the process
– Developing solid plans to handle the pressures that could lead to slip-ups
This is the period when smokers require the most support and help, which can go for up to six months.
4. Maintenance (maintaining a non-smoker status)
– In this period, former smokers have learned to deal with temptations that can lead to smoking and can handle stress, social pressures, and boredom without the need to smoke.
– They may fall into temptation and have a cigarette, but they learn from it to ensure it doesn’t happen again.
– This gives the person a sense of control and enables them to stay smoke-free.
Ways to Fight Anxiety
Anxiety is often the first symptom associated with quitting smoking. Below are a few ways to deal with these stressful feelings:
– Knowing signs of stress– realising the signs associated with stress, like sleeplessness, headaches, anger, and depression is a good way for people to react accordingly to help fight such feelings.
– Enjoyment- participating in activities that a person enjoys can greatly minimise anxiety.
– Physical activity- physical activities can be very effective in relieving stress, not just for smokers trying to quit, but for many other people as well.
– Caffeine- minimising caffeine intake is an effective way of reducing anxiety.
– Relaxation techniques- people can learn to relax more during stressful times through deep breathing, yoga, and meditation.
– Life challenges- solving short-term issues before quitting will reduce the things you’ll have to worry about when quitting.
Applying these techniques can go a long way in fighting anxiety, one of the most serious symptoms associated with nicotine withdrawals.
Quit smoking timeline in Liverpool & across the UK
There are a lot of factors involved when determining how long a person will take to quit smoking. The first part doesn’t require any time at all, which is simply stopping smoking cigarettes. The part that requires time is not relapsing.
How long does it take the average person to quit smoking? (Effects of the quit smoking timeline in Liverpool)
While it’s obvious that the exact timeline will vary from person to person, there is a general guideline for what the body and mind undergo when a person stops smoking. Check out the timeline below:
– 20 minutes – Heart rate and blood pressure levels return to normal.
– 12 hours – Carbon monoxide and blood oxygen levels get back to normal.
– 24 hours – Anxiety levels get to their maximum.
– 48 hours – Nerve endings are back and sense of smell and taste have normalised.
– 72 hours – Withdrawal symptoms and cravings are at their maximum since the body is now free of nicotine. Breathing becomes easier as the lungs get back to normal.
– 5-10 days – Cravings start to last for shorter periods and the frequency at which they happen reduces.
– 2-4 weeks – Withdrawal symptoms have reduced, and the heart and lungs have returned to their normal functioning abilities.
It takes the average person about 2-4 weeks to completely remove the nicotine that’s in the body and to no longer witness any withdrawal symptoms. Smoking is a hard habit to shake; you should not feel ashamed if you need support or quitting aids. We offer Nicorette gum to go alongside, not replace, lifestyle changes you make towards quitting.