How To Stop Smoking Immediately
When you ask yourself, how to stop smoking immediately, comprehend that extremely taking the fundamental actions to really stop cigarette smoking isn't simple, however, that you have an eagerness and status to stop smoking now.
Are you finding it difficult to find the motivation you need to stop smoking? the single most important thing is that you have to want to give up, that is what you should start with and that is what should always be at the forefront of your mind every single day, for me without that mindset you were just wasting time.
Why do you want to quit?
What are the reasons behind your desire to quit smoking, list them out Include every single thing you can think of, from the largest, most obvious of reasons, to the smallest.
• If you are prepared to settle with 3rd or 4th best in life then smoking might be OK for you. You know for sure that smoking affects your breathing.
• Your genes, your diet, your eating routine, how to fit you are, what number of you smoke and to what extent, every one of these things will affect how much your breathing will endure.
• Your cardiovascular capacity is in a large part determined by how much oxygen you can get to your muscles.
• Your endurance and even your ability to climb stairs depends on your breathing.some of the younger ones deny any problem with their lungs.
• The fact is they are in one of two categories.
They are couch potatoes who never push their bodies to perform.
They are fooling themselves, feeling bulletproof because they are young.
• For those who exercise hard and feel that smoking isn't an issue, they have no way to compare how they would be if they were non-smokers.
• Medical science knows exactly how smoking and combusted toxic smoke affect the internal workings of your lungs and every cell in your body.
• Breathing is a unique activity. We breathe automatically, whether awake or asleep. We breathe harder and faster when we exert energy to compensate and keep our muscles firing. But we can control our breathing to relax and calm our selves. We can use the breath to control many functions in the ways of the Yogi's and the Qigong masters.
• We can breathe deeply to prepare ourselves mentally and physically whether it be, to tackle a difficult conversation or to break bricks with our bare hands.
• It's been proven that cycles of deep breathing can cause our blood to become more alkaline and to even regulate our immune systems. If you take a moment to reflect on all the amazing things that breathing offers us, then perhaps you may want to reconsider smoking.
You can do it, you can use your lungs in the way that they were intended to work before you started lighting fires in your lungs.
If you want to kill yourself by continuing to smoke, you're disappointing and quite frankly pathetic.
People are so ignorant these days, it's extremely sad to see. I cannot believe the number of cigarettes being sold. It's absolutely astounding.
It's always all about the money. They don't care that it's killing you.
If you have OCD, quitting smoking will allow your body to function more normally which will increase your ability to handle stress.
Contrary to popular belief, smoking only relaxes you temporary, then increases your stress level because your body has to deal with this abuse to it. You better realize that you are killing yourself. I know because I used to smoke. I cannot believe that I did that to myself!
So how do you quit? The same way I did.
You stop smoking.
Will you be tempted to smoke, of course. People act so helpless these days, everyone acts like a baby, 'Oh I need the patch," "I need the gum," "I just can't quit." It's pathetic. Face facts: You don't want to quit.
You've got to grow up and realize it's time for you to man up or woman up and take responsibility for your actions and stop being a baby. It's time for you to say to yourself, "I'm going to be an adult and make the smart decision and stop killing myself." Then do it.
You've got to stop babying yourself. Millions of people quit cold turkey. I did, and if I can, with my lack of self-control at the time, you can too. Stop babying yourself, you owe it to yourself to grow up and quit.
Be logical, if you know something is killing you, why should you continue to do it? learn to make good decisions in your life. Learn to choose things that are helpful to you, not hurtful. It's better to be free from cigarettes now, then suffer now with all the health hazards and potentially die of lung cancer, wouldn't you agree?
Take action: Make a commitment to yourself, don't treat yourself like a baby and give in, be an adult and choose what is good for you.
However, if you do quit, and you see yourself do something you did not think that you could do by quitting, this will pave the way for you to be successful in life.
How many times have you tried to stop smoking? How many times have you failed? Most smokers tend to try to quit on a yearly basis or at least every other year - and while some succeed, there are many others who don't.
With each failure, the problem ends up getting worse and worse until finally, some smokers figure that there's no point even bothering to try to quit because it isn't going to work anyway!
As you can see, this is a big problem indeed - and the fact of the matter is that one of the biggest mistakes people make is that they tell themselves that they've firmly decided to stop smoking for good when they really haven't.
If you've gone through this cycle of trying to quit but not really quitting in the past - then you know exactly what that means!
Just the same as many other things in life, deciding to stop smoking is a big decision. It isn't enough for you to just wake up one morning and tell yourself that you're going to quit smoking, and it certainly isn't a good idea to tell yourself that you're going to quit smoking 'tomorrow' or 'next week' or 'next month'! Quitting smoking for good is a decision that you need to make consciously and with the realization of what you're getting yourself into.
Assuming you've tried to quit in the past, then you have one small advantage - you know what you're getting into. That means that you know that your biggest obstacle is going to be the cravings that you face.
So what you need to do before you firmly decide to stop smoking is to know exactly how you're going to do it - and that means that you need to know how you're going to handle your cravings most of all.
If you've done your research then you'd know that cravings are a result of consuming nicotine, and the more you smoke - the more you crave.
Therefore trying to 'cut down' isn't effective, because the minute you have one cigarette, you'll set in motion a cycle that leads you to crave another. Going cold turkey can be tough, but it is by far one of the most effective ways to stop smoking.
To succeed at going cold turkey, however, you need to really and truly be committed to your decision - and that takes willpower.
While there are many motivational resources out there that can help to develop your willpower, determination and motivate you towards success, the fact of the matter is that what it boils down to is how much you want to stop smoking. If you want it enough, you'll find some way to quit.
I think it's safe to say that just about everyone who is currently a smoker would like to quit. Not sure? Ask yourself this question.
Knowing what you know now, if you could go back in time to the day before you became hooked on cigarettes, would you do it? There's your answer. Just about everyone answers a resounding 'yes' to that one.
So, now that you know you want to, what's stopping you? What's the most important factor to consider when you decide to stop smoking?
In the opinion of a happy ex-smoker, the most important factor to consider when you decide to stop smoking is the psychological factor. The factor that leaves you feeling miserable and deprived.
The one that makes you treat everyone like crap hoping that one of them will suggest you should keep smoking and try another time. The one that eventually creates whatever scenario it needs to so you can resume smoking once again.
Despite what you may believe, the physical effects of quitting smoking aren't that big a deal. It's the massive brainwashing job we do on ourselves that makes it so difficult to stop smoking. You're probably doing it right now.
So much attention is paid to dealing with cravings and nicotine replacement and support groups. The physical cravings don't last that long. (quitting smoking withdrawal symptoms)
Nicotine replacement is completely illogical and doesn't work. Trying to break a nicotine addiction with nicotine is pretty stupid if you asked me. Support groups can be of some benefit, but the real secret is to sort out the psychological aspects before you decide to quit.
If you can get a handle on the psychological aspects and deal with your self-sabotage before it happens, you'll be well on your way to success. It really isn't that hard to stop smoking. All you have to do is take action.
Are you finding it difficult to find the motivation you need to stop smoking? the single most important thing is that you have to want to give up, that is what you should start with and that is what should always be at the forefront of your mind every single day, for me without that mindset you were just wasting time.
Why do you want to quit?
What are the reasons behind your desire to quit smoking, list them out Include every single thing you can think of, from the largest, most obvious of reasons, to the smallest.
Why is it important to Stop smoking?
Poor Breathing:
• If you are prepared to settle with 3rd or 4th best in life then smoking might be OK for you. You know for sure that smoking affects your breathing.
• Your genes, your diet, your eating routine, how to fit you are, what number of you smoke and to what extent, every one of these things will affect how much your breathing will endure.
• Your cardiovascular capacity is in a large part determined by how much oxygen you can get to your muscles.
• Your endurance and even your ability to climb stairs depends on your breathing.some of the younger ones deny any problem with their lungs.
• The fact is they are in one of two categories.
They are couch potatoes who never push their bodies to perform.
They are fooling themselves, feeling bulletproof because they are young.
• For those who exercise hard and feel that smoking isn't an issue, they have no way to compare how they would be if they were non-smokers.
• Medical science knows exactly how smoking and combusted toxic smoke affect the internal workings of your lungs and every cell in your body.
• Breathing is a unique activity. We breathe automatically, whether awake or asleep. We breathe harder and faster when we exert energy to compensate and keep our muscles firing. But we can control our breathing to relax and calm our selves. We can use the breath to control many functions in the ways of the Yogi's and the Qigong masters.
• We can breathe deeply to prepare ourselves mentally and physically whether it be, to tackle a difficult conversation or to break bricks with our bare hands.
• It's been proven that cycles of deep breathing can cause our blood to become more alkaline and to even regulate our immune systems. If you take a moment to reflect on all the amazing things that breathing offers us, then perhaps you may want to reconsider smoking.
You can do it, you can use your lungs in the way that they were intended to work before you started lighting fires in your lungs.
Because it's killing you:
If you want to kill yourself by continuing to smoke, you're disappointing and quite frankly pathetic.
People are so ignorant these days, it's extremely sad to see. I cannot believe the number of cigarettes being sold. It's absolutely astounding.
It's always all about the money. They don't care that it's killing you.
If you have OCD, quitting smoking will allow your body to function more normally which will increase your ability to handle stress.
Contrary to popular belief, smoking only relaxes you temporary, then increases your stress level because your body has to deal with this abuse to it. You better realize that you are killing yourself. I know because I used to smoke. I cannot believe that I did that to myself!
So how do you quit? The same way I did.
You stop smoking.
Will you be tempted to smoke, of course. People act so helpless these days, everyone acts like a baby, 'Oh I need the patch," "I need the gum," "I just can't quit." It's pathetic. Face facts: You don't want to quit.
You've got to grow up and realize it's time for you to man up or woman up and take responsibility for your actions and stop being a baby. It's time for you to say to yourself, "I'm going to be an adult and make the smart decision and stop killing myself." Then do it.
You've got to stop babying yourself. Millions of people quit cold turkey. I did, and if I can, with my lack of self-control at the time, you can too. Stop babying yourself, you owe it to yourself to grow up and quit.
Be logical, if you know something is killing you, why should you continue to do it? learn to make good decisions in your life. Learn to choose things that are helpful to you, not hurtful. It's better to be free from cigarettes now, then suffer now with all the health hazards and potentially die of lung cancer, wouldn't you agree?
Take action: Make a commitment to yourself, don't treat yourself like a baby and give in, be an adult and choose what is good for you.
However, if you do quit, and you see yourself do something you did not think that you could do by quitting, this will pave the way for you to be successful in life.
Firmly Deciding to stop smoking immediately For Good
With each failure, the problem ends up getting worse and worse until finally, some smokers figure that there's no point even bothering to try to quit because it isn't going to work anyway!
As you can see, this is a big problem indeed - and the fact of the matter is that one of the biggest mistakes people make is that they tell themselves that they've firmly decided to stop smoking for good when they really haven't.
If you've gone through this cycle of trying to quit but not really quitting in the past - then you know exactly what that means!
Just the same as many other things in life, deciding to stop smoking is a big decision. It isn't enough for you to just wake up one morning and tell yourself that you're going to quit smoking, and it certainly isn't a good idea to tell yourself that you're going to quit smoking 'tomorrow' or 'next week' or 'next month'! Quitting smoking for good is a decision that you need to make consciously and with the realization of what you're getting yourself into.
Assuming you've tried to quit in the past, then you have one small advantage - you know what you're getting into. That means that you know that your biggest obstacle is going to be the cravings that you face.
So what you need to do before you firmly decide to stop smoking is to know exactly how you're going to do it - and that means that you need to know how you're going to handle your cravings most of all.
If you've done your research then you'd know that cravings are a result of consuming nicotine, and the more you smoke - the more you crave.
Therefore trying to 'cut down' isn't effective, because the minute you have one cigarette, you'll set in motion a cycle that leads you to crave another. Going cold turkey can be tough, but it is by far one of the most effective ways to stop smoking.
To succeed at going cold turkey, however, you need to really and truly be committed to your decision - and that takes willpower.
While there are many motivational resources out there that can help to develop your willpower, determination and motivate you towards success, the fact of the matter is that what it boils down to is how much you want to stop smoking. If you want it enough, you'll find some way to quit.
The Most Important Factor to Consider When You Decide to Stop Smoking
Knowing what you know now, if you could go back in time to the day before you became hooked on cigarettes, would you do it? There's your answer. Just about everyone answers a resounding 'yes' to that one.
So, now that you know you want to, what's stopping you? What's the most important factor to consider when you decide to stop smoking?
In the opinion of a happy ex-smoker, the most important factor to consider when you decide to stop smoking is the psychological factor. The factor that leaves you feeling miserable and deprived.
The one that makes you treat everyone like crap hoping that one of them will suggest you should keep smoking and try another time. The one that eventually creates whatever scenario it needs to so you can resume smoking once again.
So much attention is paid to dealing with cravings and nicotine replacement and support groups. The physical cravings don't last that long. (quitting smoking withdrawal symptoms)
Nicotine replacement is completely illogical and doesn't work. Trying to break a nicotine addiction with nicotine is pretty stupid if you asked me. Support groups can be of some benefit, but the real secret is to sort out the psychological aspects before you decide to quit.
If you can get a handle on the psychological aspects and deal with your self-sabotage before it happens, you'll be well on your way to success. It really isn't that hard to stop smoking. All you have to do is take action.
Develop a Foolproof Plan That Will Allow You to Stop Smoking Successfully
You do not want to be trapped in cigarette smoking and taken hostage by a craving. That means it's time to start looking to develop a foolproof plan that will allow you to stop smoking successfully and for good.
You would prefer not to consider the possibility that you can fail, you've decided to stop smoking for good. You will need to make several things.
The first thing is to choose a date, but you must plan this carefully because a lot of people decide to stop smoking in a haste on new year's and end up failing because they lacked preparation.
To choose the right date, you must plan carefully but don't take too much time or you'll lose the motivation, the sooner the better. In the meantime, prepare yourself mentally to stop smoking for good. Second, think about establishing a reward program to stop smoking.
This will allow you to stay motivated while you quit smoking. Put aside the daily money you save from not buying cigarettes to buy yourself gifts, or fund a trip with your family. One year of smoking can easily cost over 2000 USD.
Just be sure to look for things you really want to motivate you to quit. Combine all the benefits of quitting. Think about all the benefits of quitting. Better health, financial comfort, improved self-confidence. This will keep you really motivated to quit.
When you stop smoking, you should also increase your physical activity and monitor your alimentation. Many smokers gain weight after they stop smoking, this can often be a huge shock, but if you're exercising with a healthy balanced diet, you can greatly reduce your weight gain to ensure success for quitting.
Be prepared to accept a slight increase in weight rather than fall into the trap of smoking. A final consideration you should consider is your overall health.
In the event that you are in poor physical condition, you ought to talk about your plan to quit smoking with your doctor.
Your doctor will encourage you to stop smoking, you will provide some useful tips and information specific to your health.
This is very important because your doctor can monitor your health and ensure that you can stop smoking quickly.
The desire to quit smoking may be long and difficult. But with a plan developed, you will find that it is not as difficult as you had imagined.
So you'll be able to know the success to stop smoking. And that will bring better health and also proud to have successfully quit smoking.
Use this worksheet to identify your triggers for using tobacco.
1. Pick the “triggers” below that may give you trouble when you quit.
2. Next, try using different substitutes and distractions INSTEAD of smoking during these situations and times. If you feel like testing your own substitute or distraction, write it.
Pick the substitutes/distractions that worked best for you and write them.
After meals :
• Go for a walk.
• Do the dishes.
• Brush my teeth.
• Leave the table.
• Have a cup of tea or coffee, a mint or candy
My ideas: ............
After waking up :
• Change my morning routine by showering right away or eating breakfast in a different place.
• Have some breakfast.
• Brush my teeth as soon as possible.
• Take the dog for a walk.
My ideas: ...........
When drinking coffee, tea or alcohol :
• Try drinking coffee or tea in a different place than usual.
• Switch my drink (i.e., tea instead of coffee).
• Draw, write or keep my hands busy while drinking coffee or tea.
My ideas: ...........
When driving :
• Empty the ashtray and fill it with dried flowers or sunflower seeds.
• Take a different route to avoid the places in my commute where I normally light up.
• Remove all cigarettes from my car or truck.
My ideas: .......
During work breaks :
• Take a break in a no-smoking area.
• Don’t go to my old break area.
• Take a break with nonsmokers.
• Use substitutes for my hands and mouth if I have to be around other smokers.
My ideas: ......
When watching TV :
• Watch TV for shorter periods of time.
• Remove ashtrays, cigarettes, and lighters from the TV room.
• Make the TV room off-limits for smoking.
• Play a game.
• Post a reminder note on my TV.
My ideas: ......
When bored :
• Get some exercise.
• Walk outside.
• Do a crossword puzzle.
• Call or visit a friend.
• Read a book.
• Play video games.
• Log into Web Coach
My ideas: ......
When around others :
• Spend time with nonsmokers.
• Avoid other smokers whenever possible.
• Ask others not to smoke around me.
• Avoid restaurants and bars where smoking is allowed.
• Use toothpicks.
My ideas: .......
When stressed :
• Talk to a friend/ally.
• Try deep breathing.
• Remind myself that smoking will not take my anger or stress away.
• If you pray, try prayer or meditation.
My ideas:......
You would prefer not to consider the possibility that you can fail, you've decided to stop smoking for good. You will need to make several things.
The first thing is to choose a date, but you must plan this carefully because a lot of people decide to stop smoking in a haste on new year's and end up failing because they lacked preparation.
To choose the right date, you must plan carefully but don't take too much time or you'll lose the motivation, the sooner the better. In the meantime, prepare yourself mentally to stop smoking for good. Second, think about establishing a reward program to stop smoking.
This will allow you to stay motivated while you quit smoking. Put aside the daily money you save from not buying cigarettes to buy yourself gifts, or fund a trip with your family. One year of smoking can easily cost over 2000 USD.
Just be sure to look for things you really want to motivate you to quit. Combine all the benefits of quitting. Think about all the benefits of quitting. Better health, financial comfort, improved self-confidence. This will keep you really motivated to quit.
When you stop smoking, you should also increase your physical activity and monitor your alimentation. Many smokers gain weight after they stop smoking, this can often be a huge shock, but if you're exercising with a healthy balanced diet, you can greatly reduce your weight gain to ensure success for quitting.
Be prepared to accept a slight increase in weight rather than fall into the trap of smoking. A final consideration you should consider is your overall health.
In the event that you are in poor physical condition, you ought to talk about your plan to quit smoking with your doctor.
Your doctor will encourage you to stop smoking, you will provide some useful tips and information specific to your health.
This is very important because your doctor can monitor your health and ensure that you can stop smoking quickly.
The desire to quit smoking may be long and difficult. But with a plan developed, you will find that it is not as difficult as you had imagined.
So you'll be able to know the success to stop smoking. And that will bring better health and also proud to have successfully quit smoking.
Triggers and coping skills worksheet
Use this worksheet to identify your triggers for using tobacco.
1. Pick the “triggers” below that may give you trouble when you quit.
2. Next, try using different substitutes and distractions INSTEAD of smoking during these situations and times. If you feel like testing your own substitute or distraction, write it.
Pick the substitutes/distractions that worked best for you and write them.
After meals :
• Go for a walk.
• Do the dishes.
• Brush my teeth.
• Leave the table.
• Have a cup of tea or coffee, a mint or candy
My ideas: ............
After waking up :
• Change my morning routine by showering right away or eating breakfast in a different place.
• Have some breakfast.
• Brush my teeth as soon as possible.
• Take the dog for a walk.
My ideas: ...........
When drinking coffee, tea or alcohol :
• Try drinking coffee or tea in a different place than usual.
• Switch my drink (i.e., tea instead of coffee).
• Draw, write or keep my hands busy while drinking coffee or tea.
My ideas: ...........
When driving :
• Empty the ashtray and fill it with dried flowers or sunflower seeds.
• Take a different route to avoid the places in my commute where I normally light up.
• Remove all cigarettes from my car or truck.
My ideas: .......
During work breaks :
• Take a break in a no-smoking area.
• Don’t go to my old break area.
• Take a break with nonsmokers.
• Use substitutes for my hands and mouth if I have to be around other smokers.
My ideas: ......
When watching TV :
• Watch TV for shorter periods of time.
• Remove ashtrays, cigarettes, and lighters from the TV room.
• Make the TV room off-limits for smoking.
• Play a game.
• Post a reminder note on my TV.
My ideas: ......
When bored :
• Get some exercise.
• Walk outside.
• Do a crossword puzzle.
• Call or visit a friend.
• Read a book.
• Play video games.
• Log into Web Coach
My ideas: ......
When around others :
• Spend time with nonsmokers.
• Avoid other smokers whenever possible.
• Ask others not to smoke around me.
• Avoid restaurants and bars where smoking is allowed.
• Use toothpicks.
My ideas: .......
When stressed :
• Talk to a friend/ally.
• Try deep breathing.
• Remind myself that smoking will not take my anger or stress away.
• If you pray, try prayer or meditation.
My ideas:......
Ways To Cope With Stress
Stress can impede stopping and staying quit. Stress makes it difficult to think obviously and may make you more nervous.
Most people have stress from time to time. It helps to learn ways to cope with stress.
Deep breathing is one way to cope with stress.
Here is a profound breathing activity you can attempt, for around five minutes, rather than smoking:
• Go somewhere you can sit and relax, such as on a couch, on your office chair or in your car.
• Turn off your TV, radio, cell phone, and any other distractions.
• Take a deep breath through your nose and expand your stomach.
• Hold your breath for five seconds.
•Gently release your breath through your mouth and wait for five seconds.
• Then say the word “relax” out loud.
• Keep breathing deeply for a total of five minutes.
Ways to cope with stress worksheet
Here are some ways to cope with stress. Circle all the ideas you want to try, then add your own.
Converse with your companions who have stopped smoking and discover how they adapt and they cope with stress.
For your health:
• Get enough sleep.
• Go for a walk.
• Try prayer or meditation.
• Eat healthy, fresh foods.
• Take a nap.
When with others:
• Talk to someone who listens to you.
• Read a story to your children.
• Play a game of cards.
• Have dinner with a friend.
• Prepare a meal with your family.
When alone:
• Read a book.
• Watch a movie.
• Listen to music.
• Write in your journal.
• Try a yoga or relaxation exercise.
Most people have stress from time to time. It helps to learn ways to cope with stress.
Deep breathing is one way to cope with stress.
Here is a profound breathing activity you can attempt, for around five minutes, rather than smoking:
• Go somewhere you can sit and relax, such as on a couch, on your office chair or in your car.
• Turn off your TV, radio, cell phone, and any other distractions.
• Take a deep breath through your nose and expand your stomach.
• Hold your breath for five seconds.
•Gently release your breath through your mouth and wait for five seconds.
• Then say the word “relax” out loud.
• Keep breathing deeply for a total of five minutes.
Ways to cope with stress worksheet
Here are some ways to cope with stress. Circle all the ideas you want to try, then add your own.
Converse with your companions who have stopped smoking and discover how they adapt and they cope with stress.
For your health:
• Get enough sleep.
• Go for a walk.
• Try prayer or meditation.
• Eat healthy, fresh foods.
• Take a nap.
When with others:
• Talk to someone who listens to you.
• Read a story to your children.
• Play a game of cards.
• Have dinner with a friend.
• Prepare a meal with your family.
When alone:
• Read a book.
• Watch a movie.
• Listen to music.
• Write in your journal.
• Try a yoga or relaxation exercise.