HOW TO QUIT SMOKING

INTRODUCTION:

Smoking is one of the most common forms of addiction used by a vast majority of people all around the world. In today’s world there is a huge variety of smoking products which include: cigarettes, cigars, hookah, pipes and nowadays e-cigarettes have made their way in the existing list of smoking. On an average, a tobacco smoke contains about 7000 chemicals, in which hundreds of them are toxic and 70 are carcinogenic (cancer causimg agent). If we talk about its prevalence, 1 out of four adults are involved in smoking with men having a higher rate than women.

THE ADDICTION  CONDRUM:

• As we know tobacco smoking contains nicotine which is the main addiction causing agent. It causes our brain to release a neurotransmitter named dopamime which is also known as ‘happy hormone’. So, as a result smoker feels relaxed, happy and contented. It also increases attention, memory and fine motor control. All these cause a person to fall in it’s cycle of dependency after it’s continuous and regular use. And even after many attempts to leave it, the rate of relapse is higher due to withdrawal symptoms.

2. In today’s society smoking remains a controversial topic with some people defending it while others having negative views about it. Let’s dive into some detail and unravel some aspects to determine where this habit could be beneficial or disastrous for us in some ways.

GOOD SIDE OF SMOKING:

• SOCIAL INTERACTION:
  A smoker is born in a group of friends. This statement can be justified by seeing around and noticing that alot of people develop this habit by influence of their gatherings. As, this creates a bond between smokers and is a known social activity allowing smokers to gather and have a good conversation after the long and tiring day.
• STRESS RELIEF:
  Due to it’s psychological effects on brain as discussed earlier it is commonly used by younsters and adults to relief stress. And they find it as the only thing that can give them relief from the burdensome responsibilities and daily life challenges.

MENTAL ALERTNESS:

Nicotine in cigarette causes a smoker’s brain to become hyperactive. And he is alert and attentive at most times of the day. A smoker can wake up from sleep even from the slightest discturbances.

WEIGHT MANAGEMENT:

• Nicotine in cigarette causes a smoker’s brain to become hyperactive. And he is alert and attentive at most times of the day. A smoker can wake up from sleep even from the slightest discturbances.
• CULTURE AND RITUALISTIC:

It is a part of many cultures and rituals and is deeply entrenched in ceremonies, traditions and ritualistic practices symbolizing unity, reverence or transition.

CONS OF SMOKING:

HEALTH PROBLEMS:

Smoking is a silent killer. It is a root cause of many diseases including lung cancer, stroke, hearth diseases, COPD (Chronic Obstructive Pulmonary Disease. And it significantly reduces the lifespan of a smoker by many years. According to studies, smoking a single cigarette can reduce about 13 minutes of your life. Another research shows that smoking can shrink your brain’s cerebral cortex which results in cognitive decline.

• Financial burden:

It can add to financial burden of a smoker as he invests in something that is not even nutritious and can only cost money in terms of healthcare expenses due to smoking related-illnesses.

• ENVIRONMENT STRESS:

It can contribute to environmental burden as tobacco cultivation is hazardous and causes deforestation, soil degradation and water pollution. Cigarette buds are also a major source of litter and increases environmental stress.

• SOCIAL STIGMA:

Smokers can face discrimination and restriction on where they can smoke due to it’s well known adverse environmental effects which is the main reason it is prohibited to smoke in public places as it can lead to passive smoking.

WANT TO QUIT SMOKING?

Quitting smoking is a step towards better health and well being despite what benefits it may have but the bad aspects of smoking have always outweigh the good ones. So, whether you have just start smoking or you are a long-time smoker, deciding to quit is a significant step towards better life. However, it’s not easy to get rid of it as habits are not made in one day so they can’t be change in a single day. It takes time, determination and strong will power to quit something this addictive. Nevertheless, it’s never late to start something so if you are the one trying to quit, then you are in the right place as we are going to discuss in detail about measures that could help.

• SET THE QUIT DATE:

So if you have decided to make a change you should mark your calender for that particular date from which you are going to start your journey. It will help you in staying focused and makes achieving goals easy.

• IDENTIFY TRIGGER

To avoid being in trap of triggers which led you towards this particular habit it is very important that you should know what these triggers are. They maybe social stress, anxiety, any particular time of the day or your friends gathering so it’s important to avoid these triggers.

• SEEK SUPPORT:

Seeking support from your loved one is also a good way as they will encourage you in every aspect of your journey so it’s easier when you have people around.

• REPLACEMENT WITH HEALTHY  habits:

You can distract your mind from smoking by adopting some healthy habits such as starting meditation, joining yoga classes or you can also use some refreshments like chewing gum, candy or anything like that.
Pro tip:
Slowly reduce the number of cigarettes per day and when you reach to about one or two per day try to delay it like ‘I will smoke afterwards or after doing this particular chore or maybe at night.’

• NTR(Nictonice Replacement therapy):

NRT includes patches, gums, lozenges which reduces cravings. Consult with healthcare professional to determine best NRT option for you and follow it accordingly.

AFTER MANAGEMENT:

After management is very important as no one wants his efforts to go in vain and at many times the tempation to smoke may linger so, it’s important to stay vigilent, determined and focused. Try to remind yourself the reason of quittng and benefits of smoke free life. Surround yourself around people who support you and give you confidence and try to avoid triggers as much as possible. Acknowledge your achievements, treat yourself and celebrate small milestones in your journey whether it’s your one week without smoking or one month.

CONCLUSION:

Quitting smoking is a step towards better health and life not only it is beneficial for you but also for your surrounding environment. We, as individuals should take part in uderstanding factors driving smoking and it’s consequences. We can work together to extinguish this enduring threat to health and well-being and to create a smoke-free future.