Do you want to quit smoking? Strong! If you can quit smoking, you are doing your health and the environment a huge favor. But leaving the cigarette in the cigarette is not that easy, of course. “There is nothing easier than quitting smoking. I’ve already done it 137 times myself. “Is a nice quote from Mark Twain that describes the whole problem pretty well.
But as always, there are ways and means! So here are a few tips for you that go beyond the classic “procrastinating, evading, cutting off and distracting” and will help you.
Tip: You can find many more tips for a naturally healthy life in the health blog. Find out, for example, to what extent we can all learn from the coronavirus.
Quit Smoking – The Best Tips
Almost 14 million people in Germany smoke every day. Unfortunately, many only understand how important it is to stop smoking when they are ready to notice the health consequences. And since I wish that you will reach this turning point much earlier and spare our environment from further cigarette butts, I am now writing the lines. I want to give you exactly the crucial psychological tips that will help you to quit smoking. aufhören zu rauchen
1. Know the motivational benefits
If you want to change something, you always have to know why you are doing it. Anyone who wants to quit smoking also needs a permanent goal in mind. Therefore, here are some of the advantages of not reaching for a cigarette:
Save money: Private households spend almost 30 billion euros each year on tobacco products. A box now costs 6.70 euros. So it’s no wonder that you can save money by living a healthy and sustainable lifestyle.
Protect the environment: On the one hand there is air pollution, on the other hand there is environmental pollution from discarded butt ends. 2/3 of the 5.6 trillion cigarettes worldwide are thrown into nature. With plastic filter and 7,000 poisons. Including arsenic, lead, copper and benzene.₃
Lower susceptibility to disease: The immune system of smokers is weakened. According to the Robert Koch Institute, smokers are therefore also among the risk groups for diseases such as the coronavirus
Increase relaxation: Even if many smokers do not want to admit that, the constant addiction to the cigarette also causes stress. As a non-smoker you are more relaxed and independent, as the stress of “having to smoke” is eliminated
Improve physical performance: As your carbon monoxide level in your blood drops, your oxygen level rises – and provides all organs with an ideal supply of oxygen. That gives him more energy in everyday life
Improve your appearance: Your complexion in particular will be significantly smoother and fresher when you stop smoking. Hair and nails also become stronger and discoloration of the teeth also comes to an end
Maybe one of these perks of quitting smoking made you finally go for it. Keep them in mind so that you can quit smoking in the long term.
2. Disconnect from what reminds you about smoking
Logical, right? The best way to get rid of unpleasant habits is to change something in your surroundings. This is why many people are particularly good at quitting smoking after moving.
Put away the ashtray. And make sure that friends and family don’t have cigarettes lying around close at hand and help you quit smoking. The way to work can also remind you of the daily cigarette – ride a bike instead of the car so that you don’t have a hand free. Or try to change something else about your commute to work. By the way, many proud non-smokers managed to get away from cigarettes during their annual vacation.
Tip: A particularly large number of people smoke after drinking alcohol. If you reduce your alcohol consumption, you are doing something twice for your health.
3. Distract yourself from thinking about smoking
As a general rule, if you want to quit smoking, you should be good at distracting yourself and keeping your fingers and thoughts busy. During the times you usually smoke, you can use an app for daily brain jogging sessions, for example, or start learning a new language. These are all just ideas – maybe you can come up with something more suitable.
Tip: learn to relax. After all, that’s one of the reasons to smoke. Relaxation techniques such as progressive muscle relaxation, but also walks and saunas can help you, for example.
4. Consider “just one cigarette” too much
“Once is never” shouldn’t apply when trying to quit smoking. Each cigarette evokes memories and brings you one step closer to lighting your cigarette every day. Stand firm and recall the benefits of quitting when your willpower has just suffered something.
5. Avoid the smoking area widely
Of course: you also have to avoid the smoking area at the office entrance or in the playground. After all, everything really reminds you of how good a daily fug has done you. Other smokers, the smell and so on. But you can also get the feeling of well-being differently. Better to avoid the smoking area or stay where smoking is prohibited anyway.
6. Use apps
There are a few different apps available for quitting smoking. Here are some examples that, depending on the type, may be more effective:
– “Smoke-Free”: With the help of this app you can always see how much money you have already saved by quitting smoking. There are also tips for distraction and daily activities.
“Quit Now!”: The app also includes the length of time you have already smoked and offers you the opportunity to talk to other prospective “non-smokers”.
Non-smokingHelden.de: Here a program for smoking cessation based on behavioral therapy was put together. This app thinks ahead and ideally prepares you to quit smoking.
– “Kwit”: This app tries to quit smoking in a playful way by awarding points and awards for your strength of will.
They may not be the main reason why you stop smoking. But they will definitely help you with that.
7. Exercise to relieve stress
Make sure you are distracted and do even more sport than usual in your “quitting phase”. Movement activates your circulation and makes you happy. It is precisely the feelings of happiness that have usually moved you to smoke. So take care of yourself by doing more sport alternative stress relief.
Tip: If you buy yourself new running shoes, for example, and invest your well-earned money in this measure, you secure your plan to quit smoking a little more from a psychological point of view.
8. Regard withdrawal symptoms as a good sign
Yes, the word “withdrawal syndrome” sounds bad. But it also sounds worse than it is. Ultimately, when you try to quit, all they mean is that you are on the right track.
If you want to quit smoking, you can prepare for the following common phases:
Decision-making phase / preparation: The benefits of quitting outweigh the benefits in your head, but the fear of becoming weak has something to do with it.
Stop smoking: The line has been drawn. Your own expectations are now crucial. The more you expect it to get tough, the more likely you are to experience withdrawal symptoms. Try to let the positive effects of quitting smoking prevail in your mind.
Stabilization phase: In this phase you know for sure that you made it and will remain a non-smoker. You no longer have to strain yourself in any situation not to pick up a cigarette out of old habit.
Tip: We tried sugar-free for 30 days. After a few days my hands were shaking like crazy. These were also withdrawal symptoms that were over after a few hours. An important hurdle in the challenge. Feel free to try it out!
9. Use small aids if necessary
If there is no other way, little helpers can help you quit smoking. Various drugs are approved for nicotine replacement therapy in Germany. For example, nicotine-containing chewing gum, plasters, lozenges and sprays. These products release nicotine into your body slowly, in smaller doses, and without pollutants such as tar.
Tip: Perhaps, however, the book My present for an enjoyable smoking cessation * by Peter Kruse will also help you. The author has already helped many people to quit smoking.
10. Be proud of yourself
If you heed the tips and register your personal development while you quit smoking, you can be rightly proud of yourself. With every day that you pack without a cigarette, you can be a little prouder again. Make yourself aware of this again and again. You might quit smoking from one day to the next – but until you have absolutely no tendency to take up a cigarette, it’s a constant process.
Use the tips to quit smoking
You know you have to stop, right? There is no getting around it – and after reading this article, the motivation should be extremely high. Smoking is no longer cool and certainly not “masculine”. It smells, it is poison for your body, it annoys others and it pollutes nature – in the end the glow sticks only put a smile on the face: the industry.
I wish you can manage to stop smoking! Finally, I’ll give you a list of things that belong on your lungs:
In this sense, stay healthy and sustainable,
PS.: In a separate article you will also receive a lot of tips for a better sleep. Maybe this is something for you too!