How to quit smoking in 10 days

How to quit smoking in 10 days

Smoking is considered one of the pests that harm society and its members, as this scourge causes many physical, psychological, as well as social damages.

There is no doubt that quitting smoking is something that requires a lot of patience, determination, and willpower, especially in people with smoking has become a daily lifestyle.

In this article, we will talk about how to quit smoking in 10 days.

Smoking is called nicotine addiction, but it is also a condition caused by a bad habit.

It is because if you have a smoking habit, you will smoke even while attempting to quit smoking when conditions that cause the desire to smoke are met.

Therefore, it is effective to combine psychosocial treatment with other smoking cessation methods.

Nicotine replacement therapy is a smoking cessation aid that eliminates other harmful chemicals in tobacco and supplies nicotine in the form of chewing-gums, and candy.

These kinds of nicotine supplements can help overcome withdrawal syndromes as well as smoking desires.

When taking it, familiarize yourself with the usage and contraindications, and adjust the method with dosage through consultation with your doctor.

Drug therapy replaces the role of tobacco through drugs and is a short-term adjuvant therapy to treat nicotine dependence.

Drugs that are approved as anti-smoking treatments, generally have a direct effect on the brain that requires a doctor’s prescription.

There are many ways to quit smoking, including and it can be cured with the proper use of various treatment methods.

Cognitive-behavioral therapy

Cognitive-behavioral therapy is a major method used in smoking cessation counseling, and it can maximize its effect when combined with support, individual will, and medication.

This therapy is a goal-oriented, problem-solving treatment method that aims to overcome the inherent thinking of habitual smokers.

In addition, it is known as an effective method of smoking cessation treatment because it focuses on both distorted thinking and behavior about smoking.

When you start smoking, you gradually develop both physical and psychological dependence.

For physical or physiological dependence such as restlessness, craving, etc.

Smoking cessation medications can help, but they do not change your psychological or even the behavioral part. Many smokers have long linked their daily lives to smoking.

For example, smoking as soon as you wake up in the morning, smoking while drinking coffee, smoking while reading/writing, and smoking while drinking alcohol.

Because this signal is conditionally linked to smoking, repeated countless times over a long period, in that particular situation, you have no choice but to think of smoking.

Hence, cognitive behavioral therapy allows the positive thoughts of quitting smoking to be naturally reflected in the behavior to overcome these habitual thoughts and behaviors of smokers.

It is also possible to induce quitting smoking by drawing in mind the negatives about smoking and imprinting a positive image of quitting smoking.

Specific action and strategies include:

· Look for situations that trigger you to smoke (eating, coffee, bowel movements, drinking alcohol, meetings, etc.)

· Delaying tactics to delay smoking such as breathing deeply, drinking water, and focusing on other tasks.

Finding an alternative way of acting called smoking (chewing gum or carrots)

· Positive reinforcement such as setting up short-term goals and rewarding yourself.

· Building self-esteem

· Face up to skilled training

Cognitive strategies to improve thinking include:

· Self-responsibility for your thoughts.

· Learn to change your beliefs that are considered barriers to quitting smoking and lead to success.

· Throwing away irrational thoughts and replacing them with more positive thoughts.

· Practice the situation ahead of time (practice by thinking of a dangerous situation that is easy to re-smoking).

· Finding out the obstacles to smoking cessation and how to overcome them.

· Talking to oneself with positive words that represent the strength and ability of the smoker to quit smoking, such as saying: “I am strong, I can quit smoking forever.”

· Start the day by drinking two large glasses of freshwater.

In the daytime, drink plenty of water, not less than two liters

a day, with the necessity to drink orange and lemon juice.

· Drink two cups of water before going to sleep with a deep breath, take a kneeling position, and exhale just as in the previous step.

· Shower in lukewarm or cold water early in the morning.

Afternoon shower with a massage.

· Massage the left side of the chest and arm with a wet towel until the skin turns red;

· Change the massage area to the right chest and right arm, and massage the chest and back area.

· Walking ½ kilometers a day.

· Taking a deep breath and counting each time from one to five, then expelling the breath from the mouth while taking a kneeling position, then coughing three times with the diaphragm raised every time he coughed, to raise the efficiency of the lung.

Some other tips to quit smoking

· Inform those around you of the decision to quit smoking, and seek support and encouragement from them, and help them with everything they can.

· Show strong will and determination as much as possible.

· Remove cigarettes and everything related to them from the home, workplace, car, and wearings.

· Make a strategic distance from your friends who smoke, as well as avoid the boards where smoking is frequent, such as cafes or restaurants and public gatherings that are filled with this negative scourge.

· Determining the appropriate time to quit smoking, such as during a period of relaxation from work pressures and psychological problems, choosing the weekend, or the beginning of the next month, and the need to preserve the basic motivation to quit smoking and make it clear before a person’s eyes.

· Seek the help of a doctor to get rid of smoking, who in turn will prescribe specific medicines for this purpose, such as chewing gum or others.

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How to quit smoking in 10 days

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