Para parar de fumar é importante que a decisão tenha sido tomada por iniciativa própria, pois assim o processo torna-se um pouco mais fácil, já que deixar um vício é uma tarefa difícil, principalmente a nível psicológico. Por isso, além de tomar a decisão de parar de fumar, é importante que a pessoa tenha o apoio da família e de amigos e adote algumas estratégias que ajudem a diminuir a vontade de fumar.
It is also important to identify when the need for smoking appeared, as it is possible to replace the act of smoking with something else, such as doing physical activity or eating something, for example. In addition to the support of family and friends, it can also be interesting to have a psychologist, as it is also a way to work on addiction and make the process of quitting smoking more natural.
So here are some tips for quitting smoking
It is essential to set a date or time limit to quit smoking altogether, within 30 days of thinking about quitting smoking.
Por exemplo, no dia 1 Maio pode-se planejar e visualizar a vida nova sem fumar e determinar o último dia possível para parar de fumar, como dia 30 Maio, ou definir um dia com significado, como terminar um curso, ter um novo emprego ou terminar um maço, por exemplo torna-se mais motivador e mais fácil de iniciar.
To quit smoking, you should start by removing all cigarette-related items from your home and work, such as ashtrays, lighters, or packs of old cigarettes. Therefore, there may be stimuli for smoking.
Another important tip is to avoid the smell of cigarettes and therefore you should wash your clothes, curtains, sheets, towels and any other objects that may smell the cigar. In addition, it is also advisable to avoid places where it is smoked by the smell of smoke.
When you feel the need to smoke, one strategy is to eat sugar-free gum, for example, to keep your mouth busy and reduce the need to light a cigarette. However, it is common for people to gain weight when they quit smoking, as they often replace cigarettes with more fatty, sugar-rich foods, making it easier to gain weight. In addition, the aromas of the food become stronger and more pleasant, which increases the appetite and eventually makes the person eat more.
Therefore, when the desire to smoke appears, it is recommended that the person avoid eating very sweet foods, because in addition to facilitating weight gain, it also increases the desire to smoke, prefer citrus juices, eat fruit sticks or vegetables to eat. throughout the day and eat every 3 hours, favoring healthy snacks. Physical activities are also important because, in addition to promoting health, they help reduce the urge to smoke.
See more tips on how to stay fat after quitting in the video below
When smoking occurs, it is important for the person to be distracted, to do activities that give them pleasure and replace the feeling of loss, such as walking outdoors, going to the beach or garden. In addition, you need to do an activity that takes time and hands every day, such as crocheting, gardening, painting or exercising, are great options.
To quit smoking, the process is easier and less expensive when family and close friends get involved in the process and help, respecting the characteristic symptoms of withdrawal, such as irritability, anxiety, depression, restlessness, physical discomfort, headaches. headaches and sleep disorders, for example.
Contact with a psychologist or psychiatrist can also help quit smoking, especially during withdrawal attacks. In fact, the professional will help identify what increases desire and, therefore, will indicate ways to alleviate the desire to smoke.
In some cases, the psychiatrist may recommend the use of certain medications that help the body adapt and detoxify from cigarette addiction. See what the smoking cessation remedies are.
Acupuncture is an alternative therapy that can also help reduce cigarette dependence by helping to combat anxiety and decrease withdrawal symptoms. In addition, acupuncture promotes the release of endorphins and serotonin, promoting a sense of pleasure and well-being. Understand how acupuncture is performed.