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"Stop Flapping your Wings and Quit Cold Turkey"
Many smokers may think that quitting cold turkey is a more painful process than a gradual withdrawal from nicotine. However, some quitters maintain that quitting cold turkey—an immediate and complete withdrawal from nicotine without the aid of nicotine supplements—is a better way to go because nicotine supplements merely draw out the process and the nicotine addiction.
WhyQuit.com maintains that, as long as nicotine is still in a smoker's system, his body will continue to crave its full complement of the drug. Rather, if the smoker practices complete nicotine cessation, his withdrawal period will be shorter (roughly two weeks) and his cravings less intense. A mere 20 minutes after smoking her last cigarette, a smoker will already start to feel the positive effects of quitting. Within 72 hours of complete nicotine cessation, all nicotine and carbon dioxide will be gone from a smoker's system, and he will be well on his way to improved health.
However, the first few weeks of nicotine withdrawal will require a smoker to be determined and outwit her addiction. Below is some advice from successful quitters on how to stop making excuses and get started on quitting, cold turkey.
Make a list of reasons and keep it handy. When you first decide to quit, make a list of reasons why you are motivated to quit smoking, it could be health concerns, overall fitness, appearance, or anything that you personally consider a good reason to quit. Keep your list handy for consultation whenever you get the urge to light up another cigarette. Both your mind and body will be craving nicotine, and you need to prepare your defenses.
Be aware of your triggers. Smoking is not only a physical addiction to nicotine, it also has an element of mental addiction. As you're preparing to quit, pay attention to any events or feelings that may trigger you're craving for a smoke. When you feel stressed out at work or depressed, do you reach for the cigarettes? Consider the situations in which you smoke most often, and brainstorm ways to combat those habits once you've quit.
Some ways that many successful quitters have worked through nicotine cravings include:
Avoiding smoky environments like bars or clubs,
Starting new habits like exercise, hobbies, or classes to distract yourself from smoking, and
Having healthy snacks such as celery and carrots on hand to keep your hands busy.
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Form a support group. Without support from your friends and family, quitting smoking will be a much more difficult process. Tell close family members and buddies about your intentions to quit, and ask for their patience and support. Additionally, it is often helpful to get guidance and support from other smokers who are quitting or who have successfully quit.
Many online groups can be found by searching on "how to quit smoking". These groups offer discussion boards and sometimes counseling either in-person or over the phone. You can also speak with your healthcare or insurance provider for local groups that offer face-to-face support.
Implement a reward system. Every time you resist the urge to smoke a cigarette, you come one step closer to successfully quitting. Be sure to recognize to yourself and others the progress you've made. Reward yourself on a regular basis with something that you would find motivational—anything from time to read a good book to a weekend trip.
Change your mindset. Because of the difficulty of quitting smoking, many smokers feel defeated before they even start. To quit successfully, you need to make a conscious effort to change your mindset to guarantee a positive outcome. Instead of dwelling on the obstacles, remind yourself of the reasons why you quit, and how your life will improve after you have stopped smoking. Engage in meditation or behavioral therapy to reinforce new, healthier habits and kick the unhealthy nicotine addiction.
Conclusion
Quitting smoking is one of the most difficult challenges that many people will face in their lives. Within one year after quitting, smokers have only a 5-10% success rate. By quitting cold turkey, you decrease your withdrawal time and increase your chances of success. With support and planning—and plenty of time and patience, your smoking days will become a thing of the past.
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