Prepare.
Get motivation and support.
Change your routine and find new alternatives.
Get drug treatment and use correctly.
Be prepared for relapse or difficult situations.

Prepare
Analyze your chances of success. Check whether you are prepared. Know your relationship with the snuff.
1. Do you have a strong physical dependence on nicotine?

Although it may be part of the customs and gestures of every day, smoking is an addiction. Nicotine is the substance of snuff responsible for its addictive qualities. Cigarettes are an ideal vehicle to deliver nicotine, taking only 7 seconds to reach the brain. The Masterstroke test is specially designed to measure the degree of physical dependence on addictive component of snuff: nicotine. It also lets you know if a candidate for treatment using substituted nicotine therapy as an aid for smoking cessation. In any case, whatever its level of addiction, quitting is possible and get every day in the world thousands of people.

2. Are you motivated to change?
Precontemplation. You may not have stopped to think about the risks associated with snuff for your health. He has not even contemplated quitting. Take care to information.
Contemplation. Aware of the risk of snuff for your health and the benefits of change, but not yet ready to change. Contemplates quitting in the next six months, but not before a month. Do not run the risk of becoming “chronic beholder” continuously thinking about quitting and never going to action.
Preparation. Perceives that the benefits of leaving the snuff outweigh the costs. You see the change is feasible and useful and very close to rush it.
Action. Congratulations on your decision. Check clear objectives and realistic plans. Seek social support and give yourself a reward for staying quit. Beware of relapse!
Maintenance. It is assumed that y and quit moving in a healthy lifestyle. Beware!, You can still fall.
Relapse. A relapse is not a failure, you can analyze what happened and learn from their mistakes. It is more likely to abandon their next attempts.
3. Set a date
4. Write a list of reasons why you smoke and why you want to quit.

Get motivation and support
Several studies have shown that your chances of quitting smoking are increased if you get help. You can find support in many ways:
Tell your friends, family and coworkers who are going to stop smoking and need your help. Ask them not to smoke around you or leave cigarettes not in sight.
Quitting is more difficult when there is another smoker at home. Encourage your family and friends to quit smoking at the same time or not to smoke in their presence.
Talk to your family doctor or nurse / o get individual or group support. These treatments increase the likelihood of quitting.

Change of routine and find new alternatives
Change your routine. Use other way than to go to work. Drink tea instead of coffee. Change the breakfast menu. Take more fruits and vegetables, drink plenty of water.
Change your environment. Throw away all your cigarettes at home in the car and at work
Do not let people smoke in your home
Remember, your past, attempts to quit and think about what worked and what did not.
Once you have already left, do not smoke not a drag!
Try to distract yourself when you feel like smoking. Talk to someone, go for a walk or find an activity to keep busy. Think of the urge to smoke lasts a few seconds and disappears.
Do something to help you reduce your anxiety. Take a hot bath, exercise or read a good book.
Reward their efforts and plan something nice for every day that passes without smoking. Do not think too long term, focus on a day that has managed to quit.
Get treatment and use it correctly

The FDA has approved five medications to stop smoking. It is very important to ask and seek advice from health professionals for the use of these products and carefully read the information leaflet. The chances of success are tripled if you help these pharmacological treatment.

1. Nicotine replacement therapy (NRT)
There is nothing more than the administration of nicotine by a route different to that of cigarette smoking and in an amount sufficient to decrease the intensity of some withdrawal symptoms and reduce the urge to smoke. The advantage is that they avoid tar, carbon monoxide and other toxic from the snuff. These products do not provide so much nicotine as that provided by the snuff, making rational use is not a risk to health.

Depending on the route of administration is diferentis forms: gum, patch, inhaler, oral, nasal spray. They are available at drugstores without a prescription.

It has been shown that the combination of nicotine patch with gum increases the rates of long-term abstinence compared to those obtained with a single form of NRT.

Should be used instead of cigarettes, in addition to it.

2. Bupropion hydrochloride extended-release
It is a tablet that has no nicotine. It works by reducing the urge to smoke and reducing the symptoms of nicotine withdrawal in both number and intensity. You can only use prescription and medical supervision.

These products are not a magic cure. To succeed it is necessary effort and personal commitment. The choice of treatment depends on the characteristics of the user, with particular attention to people with medical contraindications, smoking fewer than 10 cigarettes / day, women who are pregnant or breastfeeding, and adolescent smokers.

Be prepared for relapse or difficult situations
Most relapses occur during the first three months after quitting. Do not be discouraged if you start smoking again. Remember that most people need to try several times until you are left with success. Monitor the following dangerous situations:

Alcohol: Avoid drinking alcohol. The beverage lowers your chances of success.
Other smokers: Being around other smokers will increase your cravings.
Bad mood or depression, there are many other ways to improve a bad mood than smoking, is not it?

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The difficult choice
Quitting smoking is not as easy as some suppose. Once the person has the habit, it becomes an important part of your life. And let it be as you are missing something to it. According to experts, is to end this silly idea to leave the snuff is resolved in all cases with the effort and willingness of the smoker. Because in reality it is a serious addiction that often requires treatment with drugs.

Therefore, expert help is essential if the addict can quit, because what causes the withdrawal is, for many, something hard to bear: cravings, headache, dizziness and vertigo, irritability, tremor interior, lack of concentration, hand tremors, loss of appetite, eye pain, nausea, vomiting, taste changes, anxiety, eating, muscle twitching, tiredness, weakness, sweating hands, tingling in the skin.

Stages of the smoker
when the smoker decides to quit go through a series of temporal processes in attitude towards the habit. At first, the smoker enjoys smoking and does not pose any problem, it is a consonant smoker. At this stage, precontemplation, smokers are under 30 years, no associated diseases or not to snuff.

Then, in the approach phase or contemplation, the smoker raises the potential negative health consequences. Start being a smoker dissonant, ie smoke but do you know is wrong.
It is the action stage, where those who smoke is forced to quit. Here knows that smoking is bad and leaves. This is a phase that will be repeated several times in the evolution of the unit, the smoker will contemplation and action repeatedly.

In the consolidation phase and maintenance are smokers who have more than six months of abstinence, but do not smoke anything, up to twelve months they can not be considered as ex-smokers.
Finally, is the stage of relapse. it occurs in a variable percentage of cases, and is accompanied by a loss of self esteem.

First, and most importantly, one must know the reasons why quitting smoking. These reasons are: to improve health in all aspects (like not having a sore throat, cough, fatigue, exercise, recurrent infections). An example to the children and not worsen the health of them. Aesthetic reasons, such as not having bad breath, yellow teeth, wrinkles, etc.. Also and most importantly, be aware that smoking can get several other cardiovascular disease or worsen as obesity, also have more chances of contracting various cancers.

After this you have to take a positive decision: “I quit” and in the days following this reflection should be done whenever you feel like smoking again. Making this decision immediately creates a defense for smoking craving. It is important to choose a date, which will be a day to be associated with the change of life, as a before and after.

Once the smoker has left the snuff, it is best to not return to. The decision and smoking cessation should be a choice not a decision a few days gradually and in months. The worst part is in the first three days, from the fifth day the urge to smoke is less intense and easier to overcome. To carry out this step will help the diet. And keep in mind that with the desire to smoke, they should breathe deeply, relax, drink water, chew gum, and if you have insomnia, avoid coffee and exercise. If you suffer from constipation should eat foods rich in fiber such as cereals, vegetables. It is significant to note that a year of not smoking the risk of coronary heart disease will be 50% lower than that of a smoker.

The diet will be essential in the initial period, which should eat light food, and give priority to fruits and vegetables, in addition to facilitating withdrawal, provide vitamins C and B. Do not eat meat or fried or stewed fish and not eat sugary desserts, and sugar can prevent the absorption of certain vitamins that are essential for these days (because they improve nerve function). Avoid eating spicy seasonings, mustard, pepper, chile, because they produce an increased craving.

In the next stage should drink plenty of fluids, five or six glasses of water a day or natural fruit juice or milk. It is important to remove the nicotine and to avoid anxiety, in addition to being necessary for the nervous system. Avoid drinking coffee or tea outright because they are nervous system stimulants and generate more urge to smoke. Nor should we drink alcohol.

It’s good to take frequent showers and baths during the first week, because the skin is an excretory organ and therefore the water stimulated by this function will help pass the nicotine withdrawal and clean the body. Also, increase oxygen inhalation, making deep breaths of air, in moments of anxiety and especially after meals. You have to move and walk especially after lunch or dinner. Finally, and perhaps more relevant is foreign aid. You can have family or friends to support the target.

Different techniques to quit a bad habit
then possible to learn different techniques for support. Reflexology is one of them, because the relationship between the feet, lungs and nervous system as a system is used to quit smoking, relaxing the nervous system and stimulating the body’s detoxification. You can also use nicotine patches and gum which, in addition to being available without a prescription, they manage to ease the symptoms of withdrawal.

Acupuncture or hypnosis, however, are used as motivation during the early stages. Likewise it can perform relaxing therapies such as hot tubs, saunas, massage, swimming pools.

The use of herbs can also help. This method has been used since antiquity to treat ailments bronquiopulmonares as nicotine replacement. Leaves are useful: mullein, coltsfoot, yerbasanta, currant and rosemary. Lobelia leaf is smoked in place of snuff. Other herbs that may help are: datura leaf, that of ginseng, catnip, damiana, mint and licorice. They claim that the root chewed pen produces a strong rejection of the nicotine gum like some garlic cloves.

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Fortunately or unfortunately for me, I leave my trail of thought, not always linear, not always consistent, as my own life, like a shared diary from the media when I was publishing opinion columns. On May 11, 1989, almost 22 years ago, I wrote a column in the newspaper La Gaceta de los Negocios, of which he was Editor in Chief, which explained my fears for my numerous failed attempts to quit smoking. It was titled “One of these days I quit” and then you play it for you to understand why one of my favorite meditations: “Every day I do not believe in less things.” There he goes. I start off my clothes.

One of my biggest obsessions is to stop smoking. It invest much of my energy. I’ve tried so often and sometimes I enrolled in English classes, my other unmentionable vice. Of the latter was curin to remember that my strength was sufficiently rich taylor, while I lost money and time to baskets. Above all, time. Because, says a friend of mine, whites enjoy more leisure time than the Spanish because they do not take overtime to learn English.

What’s snuff, however, has no name, because the damage that occurs in my body and my checking account are the exact image of unrecoverable cocksucker I am. And if not, I say, it takes me two hours to sleep, overcome insomnia, when I got up, I will shake from a storm of coughing and sputum great device that I twisted the figure for an hour around noon, after the first packet , I get a sappy pregnant sickness that begins to be the talk of my coworkers.

The doctor puts me apocalyptic, with the same technique Jesuit with threatening us with hell, when there was still at the retreat. “Nicotine and tar prevent oxygenation of the blood, cause headaches, difficult to correct short of food, bituminized the pulmonary alveoli and stab you in the heart.”

Among so unfortunately I still have lights to take account of that year I spend 144,000 pesetas in Winston, a full rich (as my taylor) tobacco flavor blend of USA, perfectly packaged in a crush proof box. To this we must add additional expenses, every time I stop smoking, about four or five times a year, I follow the advice of the manual and I get rid of everything you can remember the supreme vice. Gift, then the two cards you keep in reserve, and also gift silver lighter with my initials and a legend, patiently, my wife has been repeated since time immemorial: “To remember me.”

In this way, lots of friends of mine when a cigarette lit voluptuously remember my wife. And that is the worst I have this nasty habit ”

The following year, thanks to a great specialist in drug addiction, I got rid of him. And I still miss him. To snuff. Specialist can not remember his name.

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Daytime:
- After meals prevents perform usual activities, brush your teeth immediately, entertain yourself with some activity or even salt for a walk.
- Find a hobby that you like to fill those moments of leisure, and avoid thinking about smoking and give you satisfaction and relaxation.
- Do not worry about the changes you make to your daily habits, this is only a few days to avoid routine.
What to do when the craving is irresistible:
- During the early days, often feel an irresistible urge to start smoking again, what you produce anxiety, nervousness and irritability. It is important that you move away from snuff and do not smoke. This sense of snuff need is temporary, short-lived. If you are able to overcome this need, every time there is so imperative, at the end of the day you will see with satisfaction that your will has expired to snuff.
- It is important that you relax, you do deep breathing, learning to fill with air and smoke your lungs. Repeat this exercise several times as you think why you are doing
- The urge to smoke does not accumulate. Passed each critical moment, just have to be ready when the desire reappears. Look at your watch and expected to take half a minute, after this time, the anxiety is gone
- Try to have something in your mouth, eat something or chew gum, trying not to increase the intake of calories.

Remember what to do about the urge to smoke:
- Leave spend 2-3 minutes looking at the clock’s second.
- Breathe deeply, slowly and exhaling air in a similar way to relax.
- Change activity.
- Manipulate objects such keys, clips …
- Walk and / or perform physical activities.
- Drink plenty of cool fluids (water, fruit juices).
- Take the elevator instead of going up and down the stairs.
- Think that the situation will yield in a short time.
- Remember the reasons you had to start the cessation plan and update.
- Leave the room where you are.
- Remember: it’s not that you should not smoke or can not smoke, is that YOU WANT NO SMOKING!.

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Be patient: The first days are the hardest. Every day without smoking than think will have won an important battle. Set a target firm and unwavering quit the first five days. You will see after some initial difficult times, it will be easier as time progresses.

Do not treat yourself: ask your doctor if you opt to take medication. Do not use stop-smoking drugs that have not gotten through to grant and authorize treatments.

Learn to relax: There are simple methods for relaxation and breathing. If the learned and the exercises can be useful to help you stop smoking, overcome impulses, and so on.

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We’ve compiled some tips very useful to help people quit the habit of snuff and systematic resort to cigarettes.

Awareness for a change in attitude: the first thing to do is change a mindset that leads to a habit that harms their health very seriously. If you leave the snuff, you should be aware of the damage smoking. This awareness should serve to strengthen his will and practice autoprohibirse “ostrich head. That is, you hide your head every time she hears the risks associated with snuff. Take it out and listen, read, be a sponge when it comes to know in detail all the problems that causes the snuff and smoking. Once you’ve reported well, make a list of reasons for and against snuff and review it daily.

Share your problems and weaknesses: Learning to be human. Participate in our forum on quitting smoking. If you have a shoulder to mourn can be easier, talk with people who share their problems and weaknesses, it may be very helpful. Talk it out.

Watch your diet: if it compensates its dependence on food snuff with a smart, balanced, minimize dependence snuff and avoid the risk of weight gain associated with quitting. If it will strengthen its awareness in leading a healthy lifestyle. Get tips on diet and weight loss. Moreover, specialists see the possibility of supplementing their diet nicotine-rich foods (eggplant, for example, is rich in nicotine).

Sleep well: it will help to relax and recharge the tension that produces the urge to smoke. If you have trouble sleeping try to walk a couple of hours before bedtime, taking a warm bath … so that you reduce stress and relax you. See Tips insomnia.

Prepare a good program to occupy your time: you know those situations that lead you to smoke more and those in which the snuff is almost forgotten. Promotes activities and situations in which not forget your cigarettes. Undertake a program of anti-snuff, try to avoid situations that encourage smoking. Avoid stress.

Move and exercise: Try to start an exercise program appropriate to their age and fitness. If you are in good shape try to start simple activities like walking or try something new like Pilates. Read our tips for walking and do an hour or two a day.

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