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7 Tips to Help You Quit Smoking

7 Tips to Help You Quit Smoking

So, you’ve decided to quit smoking. That’s awesome, and you’ll undoubtedly notice that your health and overall sense of well-being will improve exponentially after you’ve quit, but the first few weeks going smoke-free will be hell on wheels (and not in that “good” way). Though nicotine itself will leave your body relatively quickly, a long-standing habit is difficult to break, and it’ll take a few months to get past the psychological addiction as well as the physical one.

Hopefully some of these tips will help you out a bit.

quit smoking

    1. Have a Strong Support System

    It’s important to let your friends and family know that you’re serious about quitting, and why you want to do so: telling other people makes you accountable to others as well as to yourself, and they’ll be able to help you out by being supportive and encouraging when you need them to be. Make sure they understand that you’re going to be a grump-faced jerk for a little while as you try to break the addiction, but that you appreciate their support. Let them know exactly what you need from them (keep you away from cigarettes; distract you; let you lie on the floor watching Die Hard 50 times in a row, etc.) and let them help you when you need it—don’t be stubborn and try to face this alone.

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    2. Cut Back Before Cutting Out Completely

    If you’ve been a moderate-to-heavy smoker for a while, quitting cold turkey will be absolutely horrible, and you’ll be far more likely to jump right back into smoking out of sheer desperation. Start by cutting back by a couple of cigarettes a day for a week, then cut down more each consecutive week. Once you’re down to 1 or 2 smokes a day, you’ll be in a much better space to cut it out completely.

    3. Take it One Day at a Time

    “A journey of a thousand miles begins with a single step”, but if you’re staring at the seemingly endless horizon of a thousand-mile journey, you’re going to plunk your butt down on the ground, cry a bit, and light up a smoke. It may sound difficult, but try not to think about how much time it’s going to take for you to kick this habit: try to stay present, in the moment, one moment at a time.

    Any time you start to feel overwhelmed, bring your attention back to your breathing, and recognize just how many minutes you’ve spent that day not smoking. See if you’re able to add another minute to that, and then another. Soon you’ll get distracted by something else, and at the end of the day it’ll be a great epiphany to see that you’ve spent 20+ hours not smoking.

    4. Drink Water, and Chew Fennel Seeds

    The former sounds like pretty solid advice, but you might be wondering about the latter: fennel is a mild diuretic (it helps eliminate water from the body), so drinking plenty of water + chewing fennel = flushing toxins out of your body more quickly. Fennel also helps to freshen breath, and keeps your mouth active when cravings might arise so you’re not tempted to toss food in there instead.

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    5. Get Active

    Nothing makes you appreciate a clearer cardiovascular system than physical activity. If you’ve been mostly sedentary, try Yoga or Tai Chi to get you up and moving without straining yourself, or take up swimming: it’s a full-body exercise that can be as gentle or challenging as you need it to be.

    More active folks can sign up with a running group (which will also help you socialize with people who have healthy lifestyles), so there’s a solid support/encouragement system in that social group as well. You can run with others at the same level as yourself, and you’ll feel great as you all progress together.

     6.Take Up a Hobby

    Keeping your hands (and mind) focused on a specific task will keep you from thinking about shoving cigarettes into your face, and you’re less likely to have cravings when you’re focused intently on something amazing. Aim for a hobby that requires a significant amount of care and concentration, and begin with small projects that you can complete in a day or two: finishing them quickly will give you a sense of accomplishment, and will keep you from getting frustrated with them and turning back to cigarettes to calm you.

    Video games can also be distracting, though turning to something like World of Warcraft to get over your smoking addiction might not be the best idea: you’ll just be trading one vice for another.

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    7. Stay Away from Smokers

    This one might be the most difficult,  especially if your social circle is mostly comprised of people who smoke, or if the activities you participate in on a regular basis encourage smoking. Unfortunately, it’s often when we try to kick a bad habit that we discover who our true friends are: when you tell people around you that you’re trying to quit smoking, it’s more than likely that a few of them will make fun of you for it, and try to mock you or pressure you into having the occasional drag. Those who aren’t proud of their own addictions tend to encourage others to join them in it so they don’t feel as guilty, and they have someone with them who’s along for the ride. You could very well find yourself in awkward situations with people you considered friends, but who will give you no support as you try to give up smoking for good.

    If situations like these arise, you’ll need to distance yourself for a little while until you’ve made enough progress that you won’t be enticed by others who may offer you cigarettes. If certain people give you grief about your choice, then it might be a good idea to re-evaluate your relationship with them.

    Be patient with yourself, and give yourself time to heal as the nicotine works its way out of your system. You’ll feel like absolute hell for a while, and you’ll be a cranky, snarling mess to be around, but that passes quickly—before you know it, you won’t have any more cravings, and you’ll be able to run up a few flights of stairs without wheezing.

    Good luck!

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    Featured photo credit: The Last Cigarette via Shutterstock

     

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    How to Keep Yourself Awake at Work Without Caffeine

    How to Keep Yourself Awake at Work Without Caffeine

    Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

    But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

    Sight – Visual Stimulation

    The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

    1. Maximize your exposure to light.

    Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

    Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

    2. Exercise your eyes (or give them a break).

    Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

    Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

    Take regular breaks with deliberate blinking and looking out into the distance.

    3. Take note of your environment.

    Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

    By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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    Hearing – Auditory Stimulation

    What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

    4. Engage in conversation.

    Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

    Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

    Learn how to practice better listening from this guide:

    Why Listen to Reply Instead of Understand Is the Key to Failure

    5. Listen to upbeat music.

    Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

    Sing, whistle, and hum along if you can. Plug in the earphones if you must.

    Smell – Olfactory Stimulation

    If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

    6. Work your nose.

    Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

    If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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    Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

    Taste – Gustatory Stimulation

    If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

    7. Have a good breakfast.

    Start off with the most important meal of the day.

    Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

    Nix the heavy stuff like sausages, greasy eggs or pancakes.

    Need some breakfasts inspirations? Check out these ideas:

    20 Healthy Breakfast Choices That Will Save You Time

    8. Drink lots of water.

    Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

    So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

    How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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    Think that you’ve been drinking too little water? Try these friendly reminders:

    3 Best Apps To Help You Drink Much More Water

    9. Eat energy-boosting snacks.

    Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

    Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

    Here you can find some healthy snack ideas:

    25 Healthy Snack Recipes To Make Your Workday More Productive

    Touch – Tactile Stimulation

    Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

    10. Splash cold water on your face.

    Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

    This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

    5 Surprising Benefits of Cold Showers

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    11. Use acupressure.

    Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

    Watch this video to learn about the acupressure points you can try:

    12. Get moving.

    Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

    And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

    You can also try some simple stretches and exercises at your desk:

    Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

    Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

    Featured photo credit: Pexels via pexels.com

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