Preparatory Stage.
First, we develop a compelling motivation for getting rid of smoking. We answer the question - why do I want to quit smoking? Here we check our strengths, tuning ourselves to the struggle. Immediately knowing that it will not be easy.
We set out on paper( well, or on the computer - to someone like it) the reasons why there is a need to quit smoking. As practice shows, the most effective motivation is the desire to save health. Often this happens when already there are terrible health problems( emphysema, cancer), when you can not stop, otherwise it is almost a lethal outcome.
First think, analyze, select and write down when( just as you wake up, in the morning on an empty stomach, after breakfast, after coming to work, in case of quarrel with the wife) and what feelings( rage, sadness, anxiety, joy, discontent with someone)cause a desire to smoke.
Also, what goals( calm down, relax, concentrate) you want to achieve this. Here, write down how to get away from situations of this kind. In case you think this is impossible, think about how to behave differently at these moments.
Other motives - the desire to fully live, perhaps, obligations to relatives, the opportunity to save money, etc. Hang a sheet with this list in a conspicuous place and read it several times a day. With a computer in this case it will be more difficult, but you can also come up with something - the main constant reminder to yourself.
Use and various tricks. Drop all the gobies in a jar of water. And all this "picture" - smelly, black, oily streak, also keep in mind, and each time project it onto your lungs - the same is happening in you in them.
Invent yourself - clearly set - the date when you finally quit smoking.
Take into account all the family, working circumstances of that period. It is important that on this day and a couple of subsequent not be strained emotionally.
It is also important to psychologically tune in and use something like self-hypnosis. Inspire yourself that this is the same date - and not a day later, in which you quit smoking. Believe that you have a strong will for this and limitlessly believe a positive result.
The main stage.
The success of winning over smoking is not only not to consume cigarettes, but to change your life, its style, your thoughts, your behavior.
When the day designated by you in the calendar comes, from now on, nothing should be more important than the intended goal for you. Now the task is to overcome the acute desire to smoke when it occurs. Usually the peak lasts no more than 5 - 10 minutes. At this moment - very important - you have to take the will to fist and confirm your determination by deceiving yourself, diverting attention to something else that will temporarily take you completely.
Try your own developed tactic of alternative behavior, in case the desire to smoke at this moment is due to what you associate with cigarettes.
Take care of your favorite thing, play a computer game, read a book, dance, in the end! Take your hands directly with something, for example, make up puzzles or make dinner. ..
Take a deep breath, relaxing. Straining his shoulders, tying air into his chest. Then hold your breath for about a minute, if you can, and exhale slowly. So five times.
Take a chewing gum in your mouth, chew, suck a candy, click a seed or drink water( or even better, green tea).You can eat an apple, preferably a green one, a carrot. Brush your teeth. Take a shower or a bath to relax. Rinse your mouth with water and soda.
As a result, the craving for cigarettes will begin to decrease, and after a few weeks with a favorable scenario will disappear altogether.
Having decided to quit with smoking, liquidate that due to this from the eye - ashtrays, cigarettes, lighters. Avoid communication in places for smoking. If possible, go where prohibited.
At the initial stage - about two months - it is good to take hot baths, also if possible, to visit the bath. This will help to quickly remove toxins, this will in turn reduce the craving for cigarettes faster. Also there is advice - to drink more liquid - better mineral water, or juice.
Also in the very beginning of your( necessarily successful!) Experiment the first two weeks do not take alcohol, coffee, spicy and salty foods, which can provoke the desire to smoke.
Eat more vegetables. Carbohydrate lower - pasta, flour, sweet. Again, it is better for women in the menopause to consult a doctor. Possible acceptance in this regard of antidepressants. And another psychological moment - for the money saved from non-purchase of cigarettes, buy yourself presents! Rejoice yourself, as much as possible!
Excellent assistant - about this tirelessly repeat - physical education. It will help to remove stress stress, recover from the damage caused to the body by smoking. You do not need to build yourself a new Olympian - start with small - ordinary, but long walks on foot. For smokers on the contrary, excessive loads are dangerous, speed up the heartbeat, as a result, blood supply is disturbed.
Walk after eating. This option is reliable, proven and effective! I think that all this was written knowingly and will make you healthy!