Smoking is one of the major preventable causes of premature death and diseases worldwide. Approximately one million people die in India every year due to smoking. Smoking cigarettes cause almost 1 in 5 deaths. The top three smoking-related diseases that lead to death are heart disease, lung cancer, and chronic obstructive pulmonary disease. Including these “top three, “diseases, smoking also leads to a number of other cancers, increases the chances of getting more colds and infections, diabetes, osteoporosis and stomach ulcers, gum disease, and the list goes on.
Tobacco smoke contains the mixture of more than 7000 deadly and harmful chemicals. Smoking increases the risk of potential health problems that can cause cancer and death.
You are never too old to quit.
You can quit smoking at any stage of your life. But It will be more beneficial if you stop smoking at earlier ages. Five in ten current smokers plan to quit or at least think of quitting smoking. Only 5 out of 100 people who attempt to quit smoking succeed. Let’s know how to deal and avoid triggers or cravings. Quitting smoking is hard that may require several attempts.
How to Manage Cravings
It is difficult to avoid all of your triggers and cravings. Learning how to deal with triggers takes a lot of time and requires practice. So, it’s important to have a plan to conquer that urge to smoke.
Cravings typically stay 5 to 10 minutes. It might be uncomfortable and difficult, but try to endure.Prepare a list of things you can do to get through the craving.
Here are a few practices you can try.
1. Set a quit date-
Choose a date of upcoming days. Mark it on and share it with your friends and family. Plan to completely quit smoking from that day.
2. Call or text someone-
1. Call or text to your friends or family members. It’s easy to quit with someone’s support and encouragement. Indulge others smokers also in your plan. Learn to rely on people you trust.
3. Use an app-
The available app allows you to track and manage your cravings and has many other features to help you become smoke-free.
4. Listen to song-
You can make a list of your favorite song. Facts show that a playlist will be helpful to distract yourself.
5. Think the reasons again for quitting
Review your reasons to stop smoking. Remind yourself the benefits you would have from quitting. This can be a most powerful reminder and motivator to keep you away from smoking.
6. Count your savings.
Cigarettes are not cheap and can make your pocket empty! Calculate the money you'll save, and decide where to spend it.
7. Keep your mouth busy-
Keep your mouth busy all the time.You can chew gum instead of lighting up a cigarette. Keep hard candy with you. Drink plenty of water.
8. Switch your work-
Keep yourself involved in different activities and keep yourself away from boredom. When a craving triggers, switch yourself from current work immediately and start doing something different. A Simple switch from your routine work might help you endure a craving.
9. Exercise and meditate-
Exercise decreases appetite and distracts you from the thought of smoking. You can go for a small walk or jog. Or go up and down the stairs a few times. Physical activity, even of short duration, can help stimulate your energy and fight a craving.
10. Inhale and exhale slowly
Deep and slow breathing helps in craving. Breathe till your crave ends. Inhale and exhale slowly. Repeat this at least 10 times until you feel relaxed.
11. Surround yourself with nonsmokers.
Keep yourself in the company of nonsmoker friends and coworkers. Avoid visiting places where people frequently smoke.
"Each day (minute) away from your last cigarette makes you stronger."
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