Have not you thought about giving up smoking often and just did not know how? Maybe you have already tried, but have not been successful? It has been proven that smoking is as addictive as some "hard drugs". We've put together some easy exercises to help you on your way to becoming a nonsmoker.
Exercise 1: Understand your reasons why you want to quit
Once you have clearly thought out why you want to quit, you will also be much more motivated yourself. Compile a list of your most important personal reasons for smoking cessation.
Exercise 2: Talk to your doctor and ask him for help
The World Health Organization estimates that a maximum of 5 out of every 100 smokers will leave with pure willpower. Even a short consultation with the doctor can have a positive impact on the chance to be successful in smoking cessation. Therefore, it is very important that you talk to your doctor if you have decided to quit smoking.
Exercise 3: Preparation phase
Before the day you quit, you should remove everything related to smoking from home and work. This is an important task, take your time! Making your home a non-smoking place will make you feel better prepared when you express the last cigarette.
- Throw away all cigarettes, empty parcels and lighters.
- Check your clothes for forgotten parcels.
- Clean and remove all ashtrays.
- Wash all clothes, towels and everything else that smells like cigarettes.
- Thoroughly clean your home and your car.
- Open all windows and ventilate your apartment.
Exercise 4: The "Stair Test"
It's unbelievable how quickly your body starts to recover when you have finally smoked your last cigarette. For example, blood pressure and heart rate return to normal within 20 minutes, and after 24 hours, carbon monoxide has completely disappeared from your body. With the stairs test you can see how fast the body recovers.
Pick a staircase that you use frequently. When you reach the top, on a scale of one to six (1 = very difficult, 6 = very difficult), evaluate how exhausting you found it and note how long you have spent. If you repeat the test every week, you will see and feel how your health improves every week!
Before you do this exercise, make sure that it is also suitable for you. If the doctor has advised you not to take physical exercise for health reasons, ask him if you can do this exercise. If you do not feel well or have problems during the exercise, stop and contact your doctor.
Exercise 5: Test your senses
Remember your favorite food - maybe a delicious chocolate cake? Or a roast with red cabbage and dumplings? Imagine the smell and the taste. As if you are trying a piece, enjoy the taste.
Every cigarette you smoke destroys the ability of the sensory cells in the mouth and nose to smell and taste. As soon as you stop smoking, these cells regenerate. Within a few weeks, your sense of smell and taste improves noticeably.
Take on the challenge of smell and taste! Choose something to eat right away if you stop smoking. Smell it and try it. Afterwards, on a scale of one to six, you can judge how much you smell and taste. Do the test with the same food in a few weeks. You'll be surprised how much your perception has improved.
Exercise 6: You will save, calculate!
No doubt spending on cigarettes is one reason why it's worth stopping smoking! Have you ever calculated how much money you spend smoking on a daily, weekly, monthly and yearly basis? If not, catch up - a great way to stay motivated.
You may spontaneously come up with something you could do with the money instead - maybe a new dress, a new suit or a nice trip? Set up a standing order on a savings account and transfer the money you would have spent on cigarettes. So you see your savings grow.