This is how you can quit smoking.
After a few years of smoking, you don’t feel like smoking anymore? But you don’t know exactly how to tackle the “Rauchfrei” project? You may already have an exit program and a few failed attempts behind you. Now you are doubting whether you will be able to quit smoking at all. With these seven tips, quitting is for everyone feasible rauchen aufhören tipps:
Make a conscious choice. Question your motivation, fears and worries. To become smoke-free, analyze your smoking habits. Think of alternatives and distraction strategies. Understand how nicotine addiction works. Plan the day you will go smoke free. Arm yourself against relapse.
1. Make a conscious decision.
Your head keeps saying, quit smoking – it’s expensive, stinks, has health consequences and robs you of your freedom. Your inner weaker self persuades you that you need the cigarette in your mouth. For example, to cope with stress or to be able to concentrate. The only way out of this inner conflict is to make a conscious decision to quit smoking. Then it’s time to prepare. You can find support in exit programs, online courses and non-smoking apps
KNAPPSCHAFT knows how important health education is. And supports their policyholders in quitting. You can find all information about smoking cessation here.
2. Question your motivation, fears and worries.
At the beginning of your smoking cessation preparation, you should analyze your motivation carefully. Answering these four questions will help you:
What are the benefits or positive aspects of smoking for me? What are the negative points of smoking? What bothers me about smokingWhat are the health benefits of quitting smoking? What are the cons of quitting? What makes it difficult for me not to smoke?
After this motivational analysis, determine your top three personal reasons why you want to quit smoking. The best thing to do is to write down the reasons and hang them up in your apartment. For example, if you use the app from Non-SmokingHelden, you always have your top reasons and tips for quitting at hand. This can help you stay strong with your cigarette lust later. And take appropriate action against the addiction.
3. To become smoke-free, analyze your smoking habits.
To successfully become smoke free, it is important to know your own smoking habits. Only then will you find the right exit program for you – for example online. When do you usually smoke? In the morning for coffee, while waiting for the train, in stressful situations or to crown beautiful moments? It is best to observe yourself for a day and write down when you smoke how much. You will be amazed how many cigarettes you completely unconsciously, almost automatically, take out of the box and put in your mouth.
4. Think of alternatives and distraction strategies.
You have become accustomed to smoking in certain situations over many years of smoking. Certain actions, such as drinking coffee, are firmly linked to smoking a cigarette in your brain. In order to break these habits, it helps, especially at the beginning, to consciously distract yourself and do something else. Therefore, in the next step of your preparation, you should consider measures and support for all of your smoking situations and rituals. This could be for example:
Chew gum or suck a candydrink a glass of water take part in an exit program solve crossword puzzles look at your non-smoking app play a game on your mobile phone go up and down the stairs stand by the window and take three deep breaths
Acute craving for a cigarette? Dr. Rupp, specialist in addiction medicine and an expert at KNAPPSCHAFT, recommends the “4As”:
Wait: Perceive the impulse, control it and sit it out. After all, nothing bad happens if you don’t smoke. Breathing exercise: Inhale slowly through your nose two or three times until no more air can fit into the lungs. Hold your breath for a few seconds and then exhale slowly and fully – either through your mouth or through your nose with your lips pressed together. Distract: Direct focus on something else. Drink water, eat carrots, keep your hands busy, move around,… Run away: change rooms. So leave a risk situation with a strong impulse, go out and walk around the block. 5. Understand how nicotine addiction works.
In addition to being a strong habit, smoking is also an addiction. Therefore, health education helps: You have to understand how nicotine works in your body. If you smoke a cigarette, your blood nicotine level rises. After a few seconds, your brain releases messenger substances that make you feel good. And thus prevent you from becoming smoke-free.
However, since nicotine is a toxin, your body breaks it down quickly and levels drop. Slowly you feel an inner restlessness, nervousness or emptiness. Your thoughts revolve more and more about the next cigarette. These withdrawal symptoms don’t go away until you light your next cigarette. You are trapped in a vicious circle that the only way to break free is to not smoke your next cigarette.
6. Plan the day you will become smoke free.
To make your first smoke-free day a success, it helps to plan the day well. Smoke your last cigarette the night before and re-examine all the negative aspects of smoking. Then dispose of all smoking utensils – you no longer need them.
Go through the next day and think about what situations you are facing and what your diversion strategy is. In this way you avoid getting into dangerous situations unprepared. The best thing to do on your first smoke-free day is to avoid boredom and do something nice. With these measures, the thought of cigarettes does not even arise.
As you plan, don’t forget the rewards for your first successful day as a non-smoker. That motivates you to stick with it. Exit programs also offer you tips and support.
7. Arm yourself against relapse.
The first step into a smoke-free life has been taken – then it’s time to “stick with it”. The thought of the cigarette will come up again and again at first. Here you need good strategies to avoid relapsing. For example, use an online exit program with individual measures The Non-SmokingHelden-App provides you with videos, breathing and relaxation exercises, motivational quotes, tips and games to distract you for difficult moments. Make it clear to yourself that there is no such thing as “just one cigarette”. According to one, at some point you will smoke the whole pack of cigarettes again. And in no time you are no longer smoke-free.
You can download the non-smoking hero app here for free:
Non-smoker heroes in the playstore Non-smoker heroes in the app store
Relapses occur particularly often on social occasions involving alcohol or in stressful situations. It is therefore a helpful measure at the beginning to consciously drink little or no alcohol. To stay smoke-free in the long term, you should learn a different way of dealing with stress and anger. For example, you can do sports, take a deep breath, talk to someone on the phone or just punch in the pillow.
KNAPPSCHAFT would like to support its policyholders in quitting. That is why we rely on education and reimburse the costs of exit programs. For example for the certified non-smoking hero course. Depending on whether you attend regularly, the course is completely free of charge for you.