Do you want to stop smoking? Strong! If you manage to stop smoking, you are doing your health and our environment a big favor. But putting down the cigarette is not quite so easy, of course. "There's nothing easier than quitting smoking. I've 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 "postpone, avoid, run away and distract" and will help you.
Tip: At Health Blog you will find many more tips for a naturally healthy life. Find out, for example, to what extent we can all learn from the coronavirus can.
Quit smoking - The best tips
Almost 14 million people in Germany smoke every day.₁ Unfortunately, many people only understand how important it is to stop smoking when they are already aware of the health consequences. And since I hope that you will reach this turning point much sooner and spare our environment from more cigarette buttsI am writing these lines now. I would like to give you the crucial psychological tips that will help you to stop smoking.
1. know the motivational advantages
If you want to change something, you need to constantly know why you are doing it. Even if you want to stop smoking, you need to have a long-term goal in mind. Here are some of the benefits of giving up cigarettes:
- Save money: Private households spend almost 30 billion euros on tobacco products every year. A packet now costs 6.70 euros. So it's no wonder that a healthy and sustainable lifestyle save money simply by following your heart.
- Protect the environment: On the one hand there is the air pollutionThe second is the environmental pollution caused by discarded butts. Out of 5.6 trillion cigarettes per year worldwide, 2/3 are thrown into nature. With plastic filters and 7,000 toxins. Including arsenic, lead, copper and benzene.₃
- Reduce susceptibility to disease: The immune system of smokers is weakened. According to the Robert Koch Institute, smokers therefore also belong to the risk groups for diseases such as the Coronavirus.₄
- Increase relaxation: Even if many smokers don't want to admit it, the constant addiction to cigarettes also causes stress. As a non-smoker, you are more relaxed and independent, as the stress of "having to smoke" is eliminated.₅
- Improve physical performance: As your blood carbon monoxide level drops, your oxygen level rises - ideally supplying oxygen to all your organs. This gives the more energy in everyday life.₆
- Improve appearance: Above all, quitting smoking will make your complexion much smoother and fresher. Your hair and nails will also become stronger and discoloration of your teeth will also come to an end.₇
Perhaps one of these benefits of quitting smoking has finally persuaded you to do so. Keep them in mind so that you can really quit smoking in the long term.
2. separate yourself from what reminds you of smoking
Logical, isn't it? The best way to get rid of unpleasant habits is to change your environment. This is why many people find it particularly easy to stop smoking after moving house.
Get rid of the ashtray. And make sure that friends and family don't have cigarettes lying around and support you in quitting smoking. Even the commute to work can remind you of your daily cigarette - ride your bike instead of driving so that you don't have a hand free. Or try to do something else about your Change your route to work. Incidentally, many proud non-smokers have also managed to give up cigarettes during their annual vacation.
Tip: Many people smoke when they have been drinking alcohol. If you reduce your alcohol consumption, you do something good for your health twice over.
3. distract yourself from thinking about smoking
If you want to stop smoking, you should always distract yourself well and keep your Keep fingers and thoughts busy. During the times when you normally smoke, you can use an app for daily brain training sessions or start learning a new language, for example. These are just ideas - maybe you can think of something more suitable 🙂
Tip: Learn to relax. After all, this is one of the reasons for smoking. Relaxation techniques such as progressive muscle relaxation, but also going for walks and going to the sauna can help you, for example.
4. consider "only one cigarette" as too much
"Once is not ever" should not apply when you are trying to quit smoking. Every cigarette brings back the memories and brings you one step closer to lighting up every day. Stand firm and remind yourself again of the benefits of quitting smokingif your willpower has just suffered a little.
5. avoid the smoking area as far as possible
Of course: also the You must of course avoid the smoking area at the office entrance or in the playground. After all, everything really does remind you of how good a cigarette did you every day. Other smokers, the smell and so on. But you can also get that feeling of well-being in other ways. It's better to give the smoking area a wide berth or stay where smoking is prohibited anyway 😉.
6. use apps
There are a few different apps for quitting smoking. Here are some examples that may be more effective, depending on the type:
- „Smoke-Free." With the help of this app, you can constantly 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 takes into account the length of time you have already smoked and offers you the opportunity to exchange ideas with other aspiring "non-smokers".
- NonSmokingHeroes.com: Here, a smoking cessation program has been put together based on behavioral therapy. This app thinks ahead and prepares you ideally for quitting smoking.
- „Kwit": This app tries to help you give up smoking in a fun way by awarding points and prizes for your willpower.
They may not be absolutely crucial for you to stop smoking. But they will definitely help you.
7. do sports to balance stress
Provide distraction and do even more sport than usual during your "quitting phase". The movement activates your circulation and makes you happy. After all, it's the feelings of happiness that made you smoke in the first place. So make sure you do more sport as an alternative way of balancing stress.
Tip: For example, if you buy yourself new running shoes and invest your well-earned money in this measure, you will make your plan to stop smoking even more secure from a psychological point of view.
8. consider withdrawal symptoms as a good sign
Yes, the word "withdrawal symptoms" sounds bad. But it also sounds worse than it is. Ultimately, if you're trying to quit smoking, they just mean that you're on the right track.
If you want to stop smoking, you can prepare yourself for the following usual phases:
- Decision Phase / Preparation: The benefits of quitting smoking prevail in your mind, but the fear of becoming weak resonates somewhat.
- Smoking cessation: The line has been drawn. Your own expectations are now crucial. The more you expect it to be hard, the more likely you are to experience withdrawal symptoms. Try to let the positive effects of quitting smoking dominate your thoughts.
- Stabilization phase: At this stage, you know for sure that you have made it and will remain a non-smoker. You no longer have to make an effort in any situation not to reach for a cigarette out of old habit.
Tip: We have Mal 30 days sugar free tried it out. 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. Give it a try too!
9. use aids if necessary
If there is no other way, small aids can also help you to give up smoking. Various remedies are approved for nicotine replacement therapy in Germany. For example, nicotine-containing chewing gum, patches, lozenges and sprays. These products release nicotine into your body slowly, in smaller doses and without harmful substances such as tar.
Tip: But maybe the book will help you My gift for enjoyable smoking cessation* by Peter Kruse. The author has already helped many people to stop smoking.
10. be proud of yourself
If you take the tips to heart and keep your Personal development during your smoking cessation, you have every right to be proud of yourself. With every day you go without a cigarette, you can be a little more proud. Keep reminding yourself of this. You may stop smoking from one day to the next - but it's a constant process until you are absolutely no longer inclined to reach for a cigarette.
Use the tips to stop smoking
You realize that you have to quit, right? There's no way around it - and your motivation should be extremely high after reading this article. Smoking is no longer cool and certainly not "manly". It smells, it's poison for your body, it annoys others and it pollutes nature - in the end, smokers only put a smile on one person's face: the industry.
I hope you manage to stop smoking! Finally, I'll give you a list of things that belong to your lungs:
- Air
With this in mind, stay healthy and sustainable,
PS: In a separate article you will also receive a lot of Tips for a better night's sleep. Maybe this is something for you too!
References:
₁ Statista GmbH: Number of smokers in Germany in the years 2000 to 2025*, available at https://t1p.de/0bm2. [23.03.2020].
₂ Statista GmbH: Consumer spending on tobacco products by private households in Germany in the years 1991 to 2019, available at https://t1p.de/k9hc. [23.03.2020].
₃ WWF Germany; WHO: Why cigarettes are so harmful to the environment, available at https://blog.wwf.de/rauchen-umwelt-zigarettenkippen. [23.03.2020].
₄ Robert Koch Institute (RKI 2020): SARS-CoV-2 Coronavirus Disease 2019 (COVID-19) fact sheet, available at https://t1p.de/0eru. [23.03.2020].
₅ Federal Center for Health Education (BZgA): Psyche, https://www.rauchfrei-info.de/aufhoeren/vorteile-des-rauchstopps/psyche. [23.03.2020].
₆ Federal Center for Health Education (BZgA): Health, https://www.rauchfrei-info.de/aufhoeren/vorteile-des-rauchstopps/gesundheit. [23.03.2020].
₇ Federal Center for Health Education (BZgA): Appearance, https://www.rauchfrei-info.de/aufhoeren/vorteile-des-rauchstopps/aussehen. [23.03.2020].
