Ask any smoker who has tried to quit, and they’ll tell you how difficult it is. All the benefits that urge a person to stop – COPD (Chronic Obstructive Pulmonary Disease), cancer, cost, etc. seem just to fade away when nicotine craving kicks in and you need rest bite from the stress or other unknown habits because you’ve been smoking for so long. ‘Some of the typical excuses people use not to quit smoking include anxiety, boredom, addiction, stress, driving or a having a cigarette with a cup of tea or coffee.
However, with increasing awareness of smoking cessation, people have managed to become non-smokers and achieve this challenging task. If you’re a smoker too and quitting smoking is one of your goals that you’ve made this year, here is your quick, no-nonsense 5 Ds guide to quitting smoking.
The 5 Ds to Stopping Smoking
Deferral – After quitting smoking, it takes approximately 3 to 4 days for nicotine to leave your body entirely. That is why the first few days following quitting smoking can be amongst the toughest: this is when cravings first begin and are at their most intense. Cravings last approximately 5 to 10 minutes, you might find this slightly uncomfortable but try to wait it out.
But fortunately, these initial cravings are don’t last long. While it may take your brain chemistry upwards of three months to return to normal, cravings ordinarily begin to decrease in strength and frequency after the first week and are usually entirely gone in one to three months. Crating time-based targets to delay your smoking will reduce the number of cigarettes you smoke each day. Slowly, you might consider increasing the duration of time-based goals until you are ready to quit.
Divert your attention – Countless people who stop smoking find mindfulness assists them to cope with the cravings. It is an activity that can take time to master before gaining the benefits. Mindfulness is paying attention to what’s going on around you at the time. It is being fully aware of the emotions, thoughts, and physical feelings internally, also what you hear, see, smell, and touch.
Practising mindfulness incorporates breathing, techniques and guided imagery, to relax the mind and body. Guided imagery allows you to use all your senses to direct your imagination to a relaxed, focused state. Mindfulness is a skill you can practice in all areas of your life.
Drink water – Our bodies are composed of 65 per cent to 70 per cent water, every cell in the body is dependent on water for healthy functioning. Water also helps flush residual nicotine out of the body, and by keeping yourself well-hydrated, you’ll feel better overall. That can only help as you make your way through the discomforts of nicotine withdrawal.
Deep breathing – Most people aren’t aware of how to breathe correctly. In my early years of training to be a therapist, I was offered the most crucial piece of advice that people should change to improve their health, “Breathe.”
Most people don’t breathe deeply. Shallow breathing leaves humans feeling tired, deprives us of air, and produces tension inside our body. It’s common for smokers only to breathe deeply when they are filling their lungs with smoke.
Instead of a smoking break, I suggest you take a walk outside for a breath of fresh air, merely pausing what you’re doing to take a few slow, deep breaths. Continue at home with 3-part breathing, which is the art of slowly filling the three chambers of your lungs with air, which begins with the abdomen and moving up through the ribs and the upper chest. Then, release the breath fully in all three chambers. It’s incredibly effective at releasing tension. You simply can’t be stressed out when you are breathing deeply.
Discuss – You do not have to be alone in your battle. If your will power starts to wain and you feel the cravings or urge to smoke, talk to a friend or someone who has successfully quit smoking to bring the inspiration back again. Even though you know all the reasons to quit smoking, talking to a non-smoker can keep you motivated.
Hopefully, you’ll remind yourself of these D’s whenever the battle to kick the habit gets tough. Good luck!
Stop Smoking Hypnotherapy In Sheffield
As a highly qualified and experienced holistic professional holistic hypnotherapist in Sheffield, I would be more than happy to help you quit smoking. If you’re considering stopping smoking and would like more information and learn how hypnosis would help you, please call 0114 327 2683 or email enquiries@mikelawrence.co.uk for a FREE, no obligation consultation.