Step 1: Choose a day to start quitting smokingTake a calendar and select the appropriate time to prepare for out of the habit of smoking. It could not hurt to start a quit smoking on the day that you consider the stress level is too high compared to other days, like the days on weekends. Mark your calendar and begin to commit to do so.Cleaning up after the commit was important. Get rid of ashtrays, lighters and cigarettes is the first step for the success of smoking cessation.
Step 2: Predict situations trigger the desire to smoke Try to predict the circumstances that trigger appears on the first day when quitting smoking. There are times when certain circumstances be a strong incentive to return to smoking. Then write in a special notebook that you have provided.Then look at the first week of the decision to quit smoking. If you can pass the exam on the first seven days, would be a good sign to stop smoking forever. If you find other triggers in the first seven days you quit smoking, immediately wrote the book. Therefore, trigger the desire to smoke again during the day weekdays weekends are usually always different.If you are having trouble to make the list triggers the desire to smoke, then you need 'special observations' on one week prior to the realization of the intention to quit smoking, so you can find out when and why the desire to smoke.
Step 3: Strategic plan for your trigger situations Now think of any trigger points. What is your main goal of smoking? What is it to fill the time? Reduce stress? Makes you more mature? For example, say the trigger is stress at work and cigarettes help calm you. Then find the solution, what can be done to cope with stress other than smoking? You could try a short break from work, consume water, or try to relax by doing light yoga. For each trigger, write down two or three strategies. Then commit to using that strategy when the situation occurs.
Step 4: Find a support Quitting smoking will be easier when the people closest to you to assist in the intention to grant you that. Types of support provided in the form of action to ensure there are no cigarettes lying around the house. Or tell you that the family proud of you for all the work done.After you successfully quit smoking at the first day, try to feel the difference.1. After 20 minutes, blood pressure and pulse return to normal.2. After 8 hours, blood oxygen levels return to normal.3. After 24 hours, the lungs begin to clean the tar buildup.4. And after 48 hours, the smell and taste a good start to increase.5. After 72 hours, breathing easier, bronchial tubes to relax and increase energy.6. Two to 12 weeks, walking and running much easier. After three to nine months, the lungs have room for oxygen up to 10 percent more.7. At one year, the risk of heart attack decreases by half. Even after 10 years, the risk of lung cancer was also reduced by 50 percent. And in 15 years, your risk of heart attack as those with non-smokers.
