lisa908
10+ Views

How to Quit Smoking: 7 Best Ways According to Scientists

According to researchers, those who decide to quit smoking make up to 30 attempts Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers before they succeed. This is due to the difficulties of abandoning bad habits in general, as well as with the individual characteristics of the body.

The method that worked for five of your friends can misfire you. And vice versa: you can come up with your own way to tie up a smoke that categorically does not suit your friends, but it turns out to be incredibly effective specifically in your case.

These 7 ways to quit smoking have proven both statistically and scientifically. Try to find yours among them.

1. Set a date to prepare
Image - Source

It is from this that experts recommend start a personal fight against smoking. And there are reasons for that.

Most smokers have decided at least once in their lives: “Everything, from tomorrow - not a single puff!” Of course, they kept their word. Up to the first nervous shake or moment of oblivion. “Oh, I'm with a cigarette, I don’t even know how it happened ...”
The problem is that smoking is not only physiological, but also psychological dependence. You may not be aware of this, but a cigarette is closely associated with significant, vital things. For example, the ability to exhale in the midst of a nervous working day. Discuss in the smoking room what cannot be discussed in the office. Talk on the phone with your loved one. Drink a cup of coffee without thinking about anything - just "sticking" into the landscape around.

If you quit smoking on the same day, a gaping hole forms in the place of these significant pleasures. Everything seems to be OK, a cup of coffee in hand, but something is missing. And this deficit spoils all the pleasure.

Or a little different: before a smoke break was an opportunity to take a pause relatively legally, but now you do not smoke, which means that there is no reason for a pause. And so you continue to work without interruption, exhausting the nervous system and driving yourself into a state of permanent fatigue . It is not surprising that your subconscious mind will try to return a saving cigarette, which is associated with relaxation and pleasure. And it will return, believe me.

Therefore, quitting smoking from tomorrow is a controversial option. It’s better to set an exact date.

Not too close to get ready, and not too far not to change your mind.

The preparation is as follows. You need to untie smoking from everyday relaxation and pleasure. If you are used to combining a cup of coffee with a cigarette - drink, but without a cigarette. Promise yourself: “I will drink coffee now, and have a smoke in 15 minutes” - and keep the promise. If you need informal communication with colleagues, go for it without a cigarette, again promising yourself a smoke break some time later.


When day X comes in the end, your withdrawal from quitting a cigarette will not be so strong, because at least psychologically you will be prepared for it.

2. Record triggers and exclude them from life
Image - Source

This recommendation is partly related to the paragraph above. The bottom line is that often we could not smoke. But there are situations that directly make us reach for the pack. These are the so-called triggers.

Calculate them: for several days carefully describe all the moments when you lit a cigarette. "I drink morning coffee." "I lit up to talk with a girl." "I went out with my colleagues into the yard, I smoke for the company." Then try to modify at least those situations that are repeated day by day.

For example, if you are used to smoking a cigarette with morning coffee, start drinking tea. Or go to healthy breakfasts : you hardly want to smoke with oatmeal.

Try to develop a replacement strategy for each of the detected triggers. You will not get rid of the addiction right away, but you can significantly reduce the amount of nicotine. And this is a serious step towards success.

3. Replace smoking with other pleasures or employment
Image - Source

Perfect time to quit smoking - vacation. There are no stresses provoking to reach for a cigarette. Interesting activities are full.

It’s enough not to take cigarettes with you to the rafting along a rough mountain river or go on a bus tour in Europe, where no one will brake or air the Louvre to give you the opportunity to smoke, and you will be surprised to find that you can easily do without smoke for several rich and interesting days.

The main thing here is to draw the awareness from such an experience: “I do not smoke because I want, but because I am just bored and have nothing to occupy myself with.”

Sounds so-so, right? Try to get rid of boredom. Look for activities that could replace cigarettes. And you quit smoking.

4. Go in for sports
Image - source

If we talk about substitution therapy, then exercise is one of the most healthy options. Studies show, sports activities distract from thoughts about cigarettes, cheer up and give a sense of control over oneself.

After working with the barbell or swimming a kilometer or two, you begin to feel like a strong, strong-willed person who can’t completely give up on the teeth for the sake of some kind of puff.

5. Decide how to overcome the impulse
Image - Source

The desire to smoke most often occurs spontaneously. First, we grab a cigarette on emotions, drag ourselves on, and only then the brain yells: “What are you doing, we promised!” And it's too late.

Therefore, it is extremely important to maintain a short pause between “Oh, how I want to smoke” and the click of a lighter. This pause is really small.

Experts assure that an acute desire to grab a cigarette lasts no more than 3-5 minutes.

Think about how you can fill this time - and try to bring this action to an automatic level.

For example, pulled to nicotine - push up several times. Or a minute we stand at the bar. Or chew a hard apple. Or bite a toothpick. Or just open the window and take a few deep breaths.

Any option is suitable, if only the pause placeholder was stably at hand at the right time.

6. Connect social networks
Image - Source

It sounds funny, but those smokers who talk about the course of their struggle with a bad habit in social networks are successful significantly more often than those who try to fight cigarette cravings offline.

Thanks to Facebook or Twitter, other people seem to support you. In addition, social networks are full of motivating stories of those who have already started smoking. And the more we get to know other people's successful cases, the more we believe in our own victory.

7. Increase the content of vegetables and fruits in the diet
Image - source

A study conducted by scientists from the University of Buffalo (USA), proved: the more vegetables and fruits a person consumes, the easier it is for him to stop smoking.

The point is that our brain often confuses cravings for tobacco with cravings for fiber.

Having treated ourselves with a cabbage salad or a crispy apple, we are deceiving the body: it begins to seem to him that he has already received the desired, and therefore the cigarette seems to be irrelevant.
Comment
Suggested
Recent
Cards you may also be interested in
6 Foods that Beautify YOU! [PART 1]
Hi guys! Since there are plenty of information to give you, I will write about 6 foods at a time! 1. Salmon Why it’s amazing for the skin: Rich in omega-3 fatty acids, which are important for maintaining skin health. Keeps skin thick, toned and moisturized which helps those suffering from dry skin. Reduces inflammation for those with sensitive and acneic skin. Contains vitamin E which helps protect your skin from free radicals. Contains zinc which helps to heal the skin. 2. Extra Virgin Olive Oil It’s anti-inflammatory effects on the skin may help protect the skin from sun damage. 3. Avocados High in healthy fats help nourish, hydrate, and plump the skin by protecting the health of the cell membrane. Good source of vitamin E, C, K and B6 which is an important antioxidant that helps fight free radical damage. Avocado Antioxidant Smoothie Ingredients: 1 ½ cups coconut water 1 cup spinach 2 kiwis, peeled ½ avocado, peeled Instructions: Add all ingredients to the blender and blend. Enjoy! 4. Dark chocolate with at least 70% cocoa solids High in flavanol which helps protect the skin from sun damage. Helps to improve; skin hydration, thickness and smoothness. 5. Walnuts Are a good source of essential fatty acids, which are fats that your body cannot make itself. Contains small amounts of the antioxidants vitamin E and vitamin C which helps your skin stay healthy. 6. Flaxseeds Omega-3 fatty acid called ALA helps protect your skin from sun radiation and improve smoothness.
Japanese Sake Has Amazing Benefits For Your Skin
No worries, you won't get tipsy. If you enjoy a few shots of sake every now and then, you'll be excited to know that the warm drink actually has some amazing benefits when it comes to your skin. Yes, you read that correctly. A Japanese rice wine you usually pair with your sushi can have you waking up like Beyonce. Flawless, honey. According to our favorite girl Chrissy Teigen, she informed viewers on her daytime talk show Fab Life, that the popular skincare brand SK-II's is inspired by none other than sake. While most of us are probably wide mouthed with surprise, for the Japanese, using sake for your skin has been a tradition for years. They even go as far as bathing in the wine on New Year's Day to rid themselves of evil spirits. According the SK-II's, they use an ingredient in their skincare line called pitera ["derived from a strictly controlled natural fermentation process"] which is a strain of yeast found in the sake. How amazing and interesting is that? It's becoming a trend to find skincare products that happen to be infused with this all natural ingredient and the results happen to be amazing. So, grab yourself a shot glass, throw one back and keep scrolling to see a few products that will give you the skin you've always drank -- oops, I meant dreamt of. Fresh® Sake Bath [get yours here] SK-II Pitera Essence Set [get yours here] boscia Sake Balm [get yours here] Would you give any of these sake infused products a try?
Dry skin? No longer a problem! Amazing results!
Did you know that skin’s surface layers have between 10% to 30% water content, and maintaining this level of hydration it should be your main priority? Most of the time, having dry skin is due to genetics, but can also be influenced by external factors like pollution, personal lifestyle, diet, hormones, climate, medication. A major job has been conveyed by the kind of skin-care items you use, as hurtful and drying fixings can irritate the skin's surface. Despite the reason, the outcome is your skin can't keep up its typical hydration level. Your strategy to restore the skin's surface, so it can remain flawlessly hydrated, is to begin giving your skin what it needs to stay hydrated, unblemished and smooth. Naturally, what you should do? Drinking a ton of water consistently is an useful thing, yet on the off chance that you have dry skin, this speaks to avery significant factor for the degree of dryness. Eat steadily, keep up an eating regimen is the thing that each specialist would state. I state that as well. I won't get into this subject as there are a lot of articles out there that approach this point with increasingly itemized and helpful data. Speaking of beauty, what you should do The most important thing in your beauty routine is to gently exfoliate your complexion twice or three times a week to get rid of dead cells. Because of these, an additional layer of skin is formed, so preventing the build-up of dead cells you allow treatments and moisturizes to go effectively into your skin and maintain the level of hydration longer. Use an efficient natural foundation for dry skin. Why organic makeup? Simply because it is natural, has more healing and hydrateting properties and does good to your skin! Another interesting fact is hot water strips oils from the skin faster than cold water, so I suggest you skip the long, hot showers or baths, I know is more than difficult, but try to limit yourself to a 5-10 warm shower a day to help your skin retain more natural oil into it. You should get worried when... Having dry skin can also be a sign of dermatitis if your skin presents some flaking along with redness. In this case, I recommend you go to dermatology. You might face a serious medical issue that needs professional attention. How to keep your skin hydrated? Using the right products, designed for dry skin, even better if organic and natural, and following a strict daily routine are important steps in keeping your skin hydrated. Restoring hydration to the skin is also important, so there are some things to be avoided if you want to keep your skin smooth. Stop damaging your skin by avoiding the following things: 1. Soaps in bar form 2. Drying cleansers 3. Products with hard or skin-aggravating ingredients like alcohol denat., citrus, fragrance, mint 4. Hot water, as it breaks down the skin 5. Abrasive scrubs or exfoliants 6. Stiff-bristled brushes as it can cause micro-tears in the skin’s surface Conclusion Hope you enjoy my writing and I will be very happy if this article helped at least one of the lady out there. Love you all!