Smoking has become a Fad these days where every second teenager you meet is smoking. Not only men, but adolescent women smokers have drastically increased in the past 5 years. Such a situation may be alarming. Maybe it is an outcome of the Peer Pressure, and outcome to match the demands of the environment around oneself or just an excuse to be a part of the Norm. It is only after the damage has been done that the people realize what harm they are doing to themselves just for the sake of faulty belief system and being in sync with the Group Norms. Once a person starts to smoke it becomes very difficult to quit. However, also to note that there is nothing that is not achievable. If you have the will, there is always a way. There are various products on the market which support smokers to quit smoking such as nicotex gum etc but is not sustainable. Once a person has decided to quit smoking then he/she should follow few steps to quit smoking.
Planning would help the smoker to attain positive direction to remain focused and motivated to quit smoking. There are various guidelines and various guide apps that supports to quit smoking. If one is focused on one particular plan than he/she should make sure to follow the plan carefully and seriously.
Being busy helps the individual to divert his/her mind from smoking and also lessens the cravings for cigarettes. One can keep himself busy through regular exercise regimes, by chewing nicotex gums, drinking lots of water in a day, deep breathing exercises are very beneficial, going to walk or dining in smoke-free restaurants.
Ignore or avoid people, places, friends who trigger smoking.
Attitude of quitting smoking for forever could help quitting in a better way.Try to reward yourself for not smoking.
It becomes quite difficult to quit smoking so ask your family, friends, to support you in a positive way.WHY DO PEOPLE SMOKE?
One should have a good reason to quit smoking as whenever the person tries to quit, a strong craving hits him which can make him deviate from his focus.One should make an exhaustive list of reasons and whenever the craving hits one should read those reasons to remain on track.REASONS?
HEALTH ISSUES THAT IMPROVE AFTER QUITTING SMOKING- “WHAT HAPPENS WHEN YOU QUIT SMOKING”
After quitting smoking one can have better smell and taste sensations. A person who smokes does not have the full taste of food because smoking has the tendency to damage the taste buds of a person. Smoking also causes damage to the lining of a nose which damages smell sensation.These sensations tend to improve after quitting smoking.
Person’s energy levels increases after quitting smoking as cigarettes contain carbon monoxide which impairs RBC’s that carry oxygen throughout the body. Smoking causes the shortage of oxygen in the body. The person looks much better in appearance after quitting smoking as it increases blood flow throughout the body and reduces wrinkles/fine lines from the face. Persons face looking much brighter and full of glow.
Stomach ulcers, GERD symptoms increase when the person smokes. Quitting it can make the individual feel better and healthier as it reduces heartburn and other symptoms related to stomach. Smoking effects on the heart are reduced. Quitting smoking reduces heart diseases as it improves oxygen flow and reduces chest pain etc.SYMPTOMS AFTER QUITTING SMOKING
After quitting smoking individual suffers from withdrawal and craving symptoms. Stress level also increases so in order to conquer these ones should find various ways to distract his/her mind. Follow proper routine and diet to maintain weight as many people gain weight after quitting smoking due to metabolic changes.
TRANS THEORETICAL MODEL FOR QUITTING SMOKING- HOW TO STOP SMOKING
This model is used to bring intentional behaviour change in smokers. This is the best way to quit smoking.STAGE1- PRECONTEMPLATION (NOT READY)
Here at this stage smokers are demotivated to quit smoking due to various failures. They are not ready to quit smoking.STAGE2- CONTEMPLATION (GETTING READY)
In this stage the smoker is very much aware of the consequences of smoking on his/her health. He/ She is very much aware that smoking is injurious to health. He starts making up his mind to bring a change in future.STAGE3- PREPARATION
Now it’s time to prepare for quitting smoking. In this stage person has an action plan, such as regular exercising, meeting a counsellor or a self-change behavioural approach.STAGE4- ACTION
In this stage smokers tend to quit smoking practically through various ways.Once the person had tried to reduce the number of cigarettes or switching to very low nicotinic cigarettes — are the considerable actions undertaken to quit cigarette smoking.STAGE5- MAINTENANCE
In this stage person has achieved the objective and tries to prevent relapse of smoking. People in this stage are very much confident about the maintenance of change in their lifestyle.Maintenance lasts from 6 months to 5 years.CONCLUSION
It is not easy to quit smoking in one go because there are various physical, emotional and mental withdrawal symptoms that person has when he tries to quit smoking that makes difficult for the individual to quit smoking. One should have the good willpower to quit it.Awareness about pros and cons of smoking are of utmost importance. One should be motivated and confident enough to bring a change in his/her lifestyle as well as behaviour to remain healthy.REFERENCES