Millions of world people are smokers. Anyone who tries to give up his vice who has a hard time. The relapse rate is high. Those who want to quit smoking, which needs a strong will. Cigarettes cost a lot of money and life. According to the Federal Centre for Health Education Still smoking about 30 percent of Germans - that's about 20 million people. The way out of addiction is difficult. According to the German Cancer Research Center (DKZF) 60 percent of smokers have ever tried to quit smoking. Only about 26 percent succeeded. To do it, there are some tips that reduce the risk of relapse.
The will is crucial
The medical examiner Martina Pötschke-Langer from DKZF says: ". Our own will is crucial," In order to quit smoking, so you'll have to first want. "I need to know exactly why and how I want to quit smoking," says Dr. Christoph Kröger, head of the Institute for Therapy Research in Munich. Whether you want to save money, want to do something for your health or want to be a role model for your children, this does not matter. It is important that, it is that motivates you a reason.
The preparation before quitting
If the decision is taken, then you sit a fixed date in the next three weeks. It should be a stress-free as possible. But be careful that you do not stop the smoke moving through unforeseen events over and over again. And you seeking support in family, friends or professionals. Dr. Christoph Kröger also holds behavioral therapies and hypnosis useful. In both but it is important that there are trained psychotherapists. From acupuncture, he does not recommend.
With habits break
"One of the most important tips is to break with old habits that are associated with smoking," says Martina Pötschke-Langer. Who smokes coffee always after dinner, in the pub or in the cup, which has a particularly hard time in these situations. You you should avoid. Is that not, then directing you up. To eat an apple, chew a sugar-free gum or drink a glass of water, can already help. Even sports and relaxation exercises are useful.
Survive the nicotine withdrawal
When the body does not get more nicotine to symptoms such as restlessness, irritability and discomfort noticeable. After ten days of this phase is over. Perseverance is required. Make you the positive effects of quitting smoking has always in mind. Thus, life expectancy increases with approximately ten years to clear, because the risk for respiratory, cardiovascular and cancer decreases. Here Apps can help motivate you to investigate matters. With these tools, you can also save on small things that do not you buy from money not smoky. So you reward yourself. Also aids such as nicotine patches facilitate the withdrawal. And if you're going to backslide yet, then do not give up.