तंबाकू छोड़े आसानी से,How to quit tobacco,Gutka/Cigrate #Stopsmoking By Dr abhijeet soni psychiatrist
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How to Quit Tobacco usesQuitting
How to Quit Tobacco uses
Quitting tobacco: 10 ways to resist tobacco cravings
Tobacco cravings can wear you down when you're trying to quit. Use these tips to reduce and resist cravings.
For most tobacco users, tobacco cravings or urges to smoke can be powerful.
When an urge to use tobacco strikes, remember that although it may be intense, it will probably pass within five to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.
Here are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes.
1. Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy. The options include:
Prescription nicotine in a nasal spray or inhaler
Over-the-counter nicotine patches, gum and lozenges
Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings. These short-acting therapies are generally safe to use in combination with long-acting nicotine patches or one of the non-nicotine medications.
2. Avoid triggers
Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.
3. Delay
If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes — and then do something to distract yourself for that period of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco craving.
4. Chew on it
Give your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying.
5. Don't have 'just one'
You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop there. More often than not, having just one leads to another— and you may end up using tobacco again.
6. Get physical
Physical activity can help distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity — such as running up and down the stairs a few times — can make a tobacco craving go away. Get out for a walk or jog.
7. Practice relaxation techniques
Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
8. Call for Doctor/friend/ family members to provides support and counseling
9. Remind yourself of the benefits
Write down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:
Feeling better
Getting healthier
Sparing your loved ones from secondhand smoke
Saving money
Remember, trying something to beat the urge is always better than doing nothing.
#stopsmoking
#howtoquittobacco
#Quittobacco
#tobaccoaddiction
#तम्बाकूकैसेछोडे
#howtoquitcigrate
Quitting tobacco: 10 ways to resist tobacco cravings
Tobacco cravings can wear you down when you're trying to quit. Use these tips to reduce and resist cravings.
For most tobacco users, tobacco cravings or urges to smoke can be powerful.
When an urge to use tobacco strikes, remember that although it may be intense, it will probably pass within five to 10 minutes whether or not you smoke a cigarette or take a dip of chewing tobacco. Each time you resist a tobacco craving, you're one step closer to stopping tobacco use for good.
Here are 10 ways to help you resist the urge to smoke or use tobacco when a tobacco craving strikes.
1. Try nicotine replacement therapy
Ask your doctor about nicotine replacement therapy. The options include:
Prescription nicotine in a nasal spray or inhaler
Over-the-counter nicotine patches, gum and lozenges
Short-acting nicotine replacement therapies — such as nicotine gum, lozenges, nasal sprays or inhalers — can help you overcome intense cravings. These short-acting therapies are generally safe to use in combination with long-acting nicotine patches or one of the non-nicotine medications.
2. Avoid triggers
Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.
3. Delay
If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes — and then do something to distract yourself for that period of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco craving.
4. Chew on it
Give your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying.
5. Don't have 'just one'
You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop there. More often than not, having just one leads to another— and you may end up using tobacco again.
6. Get physical
Physical activity can help distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity — such as running up and down the stairs a few times — can make a tobacco craving go away. Get out for a walk or jog.
7. Practice relaxation techniques
Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
8. Call for Doctor/friend/ family members to provides support and counseling
9. Remind yourself of the benefits
Write down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:
Feeling better
Getting healthier
Sparing your loved ones from secondhand smoke
Saving money
Remember, trying something to beat the urge is always better than doing nothing.
#stopsmoking
#howtoquittobacco
#Quittobacco
#tobaccoaddiction
#तम्बाकूकैसेछोडे
#howtoquitcigrate
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