Instructions to quit smoking by yourself
One of three components that make up the successfully quit smoking formula, determination is the most important factor. The intervention and support is only effective when smokers want to quit smoking.
The ways to quit smoking successfully
The process to successful smoking addiction is also called transition behavior from “smokers” to “quit smoking” took place over seven stages as follows:
Time spent on each stage varies between individuals, depending on the intervention from outside that smokers get.
The switch in turn through the stages is continuous and relapse is one of the natural phases of this process thus in smoking cessation will have no concept of “failure”. 90% of smokers in this cycle will go through periods of relapse.
However above transition behavior is not a closed circle, backwards is the spiral, and every time I go through a circle that could have added the experience from previous times, This necessary experience and is a precondition for successful smoking cessation later.
A.” Apathetic” Phase:
• Corresponding period that smokers do not have knowledge about the harmful affects of tobacco, and of course no intention to quit smoking.
• Smokers in this stage are also known under the name of “happy smokers.” Smokers just feel the “benefits” from the smoke brought but never feel the “harm” of the smoke.
• Examples for this phase are the case of a teenager start smoking cigarettes, the case of adults start smoking after a certain event in life. Teenager seen in smoking behavior was “symbolic” for the independence, the “mature” and “cool”. Adults see the impact “reduce anxiety”,” reduce stress” while smoking.
• Because time for smoking is too short, insufficient disclosure of the effects of tobacco on health, and by the neuropsychiatric effects of tobacco brought too clear, the smokers during this period have no conceptual learning about the harmful effects of tobacco, if they happen to read or know the harmful effects of tobacco, they don’t trust, or if they trust, they have also said that the damage is mentioned happen to someone that not happen for themselves. Therefore people smoking in the “apathetic” of course have no intention to quit smoking.
• “Apathetic” Stage usually lasts a period of several months to several years. This phase ends when the person smokes “mature enough” in terms of awareness to be able to know and believe that the damage of cigarette is real, smokes long enough to cause some harm on health that can feel eg yellow teeth, bad breath, cough in the morning, etc.
Read more: How To Quit Smoking In 5 days – You Absolutely Can Do It!
B. “Intented” Stage
• Corresponding period smokers relative collected knowledge about the harmful effects of tobacco, enough for them to believe that tobacco really harmful to health, smoking long enough to be able to experience some harmful effects of tobacco on yourself, your family.
• Smokers in this stage are known under the name of “hesitant smokers “. They have begun to feel the “harm” caused by smoking, but at the same time they still felt very deeply about the “benefits” that smoke brought.
• Examples for this phase are the case of smokers start feeling tired, cough while smoking, or seeing relatives and friends to get sick from the harmful effects of tobacco; or have the opportunity to share, to be read, viewed on the harmful effects of tobacco, and have faith that the smoke are harmful to health. However they still regret the “benefits” brought by smoking, not to abandon the “interests” here.
• Do understanding of the harmful effects of tobacco is not deep enough, the experience of tobacco harms is not enough, besides that “benefits” brought by smoking is still significant, smokers in this phase usually intend to quit smoking but has not yet decided when to start, firstly they keep on smoking.
• “Intended” Stage take several months to several years. This phase ends when the knowledge and experience of the “harm” caused by smoking big enough to surpass or at least equal the “benefits” brought by smoking.
C. “Prepared” Phase:
• Corresponding period of smokers have found that “harm” actually greater than “benefits” brought by smoking. But smokers at this stage have not yet quit smoking because they are still worried about the “discomfort” actually greater than “benefits” brought by smoking cessation.
• Examples of this period are smokers know smoking is definitely harmful to health and “benefits” brought by smoking can not compensate for the “harm”. They really begin to change behavior toward smoking cessation like: do not smoke when wake up in the morning, do not smoke in the house, only a certain number of cigarettes, reduce the number of cigarettes per day, etc. But they not dare to quit because still fear the withdrawal would be “uncomfortable” when smoking cessation as fear of gaining weight, sadness, insomnia etc. and they therefore go to learn, questioning people around whether have the way to quit smoking.
• Prepared” Stage ends when smokers find support sources which they believe can help them quit smoking “less strenuous “.
Read more: Quit Smoking Tips Q&A – How To Quit Smoking For Good
D. “Smoking cessation” – “consolidate” Stage:
• “quitting” Stage the corresponding period from the smokers quit smoking entirely until the 6th month after smoking cessation. Feature of the stage is the smokers must pass the “discomfort” of smoking cessation for non-smoking back. The “discomfort” in smoking cessation phase may include as: feeling irritable, difficulty concentrating, feelings of sadness, not euphoria, insomnia, gain weight
• “consolidate” Stage the corresponding period from the smokers quit smoking entirely from the 6th month to 1 year after smoking cessation. The feature of the consolidation phase is the smokers must overcome the “temptation” of smoking tobacco and don’t smoke back. The “temptation” in the consolidation phase may include are: temptation from the external environment: the scene other people smoke, the smell of tobacco smoke, friend invites smoke; Inside Environmental temptation: moments of sadness or joy, loneliness or reunion, success or failure. In this phase, the “discomfort” of smoking cessation remains but have reduced a lot compared to the period of “smoking cessation”.
• The distinction of this period of 6 months only conventional sense. Some people quit smoking quickly transitioned to a “consolidation” after only 3 months of smoking cessation was marked by minimizing the discomfort associated with smoking cessation. Some others, after 9 months or even one year is still the feeling of discomfort associated with smoking cessation, they are still in the period of “abstinence”. Actually two stage “abstinence” and “consolidation” is often intertwined, on the first day, the smokers had to consolidate achievements.
• “smoking cessation ” and “consolidate” Stage will end or smoking tobacco again, means falling into relapse or phase ends after one year without smoking tobacco again, means go to successful stage of smoking cessation.
E. “Successful” and “Relapse” Stage:
• “Successful” Stage corresponds with the smokers maintain smoking cessation status in a long term, is defined as smoking cessation continuous 1 year. Defining Successful smoking cessation is after one year don’t smoke that also have the conventional sense. However, smoking cessation may not succeed forever; one who successfully quit smoking could relapse at any time if caught off guard.
• “relapse” Stage corresponds with people who quit smoking tobacco and smoke again. Relapse may occur early in the stage of quitting – the first 6 months of quitting tobacco even very early in the first week after smoking cessation; Relapse can occur after an average time in the consolidation – from 6 months to 1 year after smoking cessation; however relapse may occur during late- successfully quit smoking stage – quit smoking after one year even very late, after decades of smoking cessation
SPECIFIC WORKS TO QUIT SMOKING
A. “intended” – “prepared” Stage:
• “intended” and “prepared” is marked by the gradual transformation perception of smokers. Awareness in late “apathetic ” stage which said that smokers bring more “helpful” and no “harm” and smoking cessation bring “harm” and no “benefit” , turned to clear perception, in the late stages, “intended”, that “harms” of smoking is greater than “benefits” brought by smoking; then continued into a clear awareness, at the end of the preparation, that the “benefits” of smoking cessation is greater than “harm” of smoking cessation brings.
Thus, considering the “benefit – harm” between “smoking” and “smoking cessation” is the transition critical awareness in time before smoking cessation. Can perform and prepare the following steps to speed up the consideration of the points’ advantage- disadvantages”
1. Step 1: Thinking and filled tables compare between “benefit – harm” and”smoke – quit” cigarettes for yourself:
||1. Reduce stress, sadness.
2. Increase the excitement in work.
3. Good communication tool.v.v.
|1. Get Cough – due on Tobacco.
2. The son gets asthma attacks – will weigh up by inhaling cigarette smoke.
3. Waste money Etc.
||1. Skin is brighter.
2. Achievements of sport activities are higher.3. Ease of breath, less coughing .v.v
|1. Gain Weight when you quit smoking.
2. Do not focus on work.
3. Losing “longtime friend”, etc
2. Step 2: Think and list the job can be done to change the effect of the elements on towards increasing the “benefits” of smoking cessation; reduce the “benefits” of smoking; increase the “harm” of smoking; reduce “the harmful effects” of smoking cessation:
• Information to help increase the belief on “benefits” of smoking cessation:
o For those who are not sick by smoking:
(1) After smoking cessation 20 minutes: Blood pressure drops to normal levels before smoking, hand and foot temperature to normal;
(2) After 8 hours: The amount of normal blood oxygen, carbon monoxide reduces the amount of normal;
(3) After 24 hours: The risk of myocardial infarction was reduced;
(4) After 72 hours: feeling easier to breath because the bronchial tubes begin to relax;
(5) After 2 weeks to 3 months: Circulation of blood vessels in the body increases, lung function increases up to 30%;
(6) After 1-9 months: Coughing, secretion of mucus, fatigue, shortness of breath decrease, cilia of the lung is worked normally, increased ability to secrete mucus, clean the lungs and reduce infection. Increased energy throughout the body;
(7) After 1 year: Risk of heart attacks decreased by 50%;
(8) After 5 years: The risk of stroke is reduced by 100%;
(9) After 10 years: Risk of lung cancer deaths fell 50%, the risk of cancers of the mouth, throat, esophagus, bladder, kidney, pancreas decrease;
(10) After 15 years: Risk of coronary heart disease is reduced by 100%. 
o For people who get sick from smoking:
(1) Heart patients: significantly reduced the risk of recurrence of myocardial infarction, the risk of re-stroke, increase the success rate of coronary artery surgery , reduce the severity of hypertension;
(2) Patients with Respiratory: decrease the rate of decline in lung function, lung function improved after smoking cessation in young people, reducing the symptoms of cough in patients with chronic obstructive pulmonary disease, reduce the rate of progression of lung cancer;
(3) Patients with cancer: growth of the cancer cells more slowly than people who continue to smoke. 
Read more: The Method To Quit Smoking Successfully
• Information reducing the belief of “benefits” of smoking:
o The neuropsychological effects of tobacco brings eg euphoria, excitement, increased ability to concentrate only temporary for about 2 hours, but at the same time as the brain gradually become dependent on tobacco and will become operational inefficiencies without tobacco. 
o Many people do not smoke can still focus. Also, there are other ways to bring excitement but not harmful to health as smoking for example play sport.
o Today, many people still communicate very well without smoking. So not exactly that just smoking can create advantage in communication.
• Information to help reduce the fear “harm” of smoking cessation:
o Gain Weight due to smoking cessation: Gain weight due to smoking cessation is not something too terrible when quit smoking. In the majority of cases can avoid gain weight due to smoking cessation. Gain Weight due to smoking cessation is often caused by two mechanisms. In the first week, the lack of nicotine would alter the metabolism in the body and cause gain weight, followed by a change eating behavior: people quit smoking may need to have something in your mouth, demand of snacking, eating sweet products… The following work may help control gain weight due to smoking cessation:
(1) Avoid skipping meals;
(2) Drink at least 2 liters of water per day;
(3) Avoid eating snacking after the three main meals;
(4) Do Exercise by walking fast at least 30 minutes each day;
(5) Limit your intake of high-fat, sweeteners, eat more fruits and vegetables;
(6) If you are being treated for tobacco cessation medications like nicotine replacement, bupropion, varenicline, please adhere to treatment regimes;
(7) After you have done the above things but still gain weight, let’s see a doctor of nutrition.
o Irresistible smoking feeling: caused by tobacco addiction is entity. However, the extent of tobacco addiction can actually vary between individuals. In order to know the extent of addiction entity, answer Fagerstrom questionnaires follows:
1. How long after waking up in the morning, you smoking?
• Within 5 minutes (3 points)
• From 6 to 30 minutes (2 point)
• From 31 to 60 minutes ( 1 point)
• Over 60 minutes (0 points)
2. You smoke how many cigarettes per day?
• Less than 10 articles (0 points)
• From 11 to 20 cigarettes (1 point)
• From 21 to 30 cigarettes (2 points)
• More than 30 cigarettes (3 points)
• 0-2 slight addiction entity
• 3-4 average Addiction entity.
• 5-6 heavy Addiction entity.
With the slight entity addiction, quitting may not need to use drugs to support smoking cessation. Addiction cases of moderate to severe entity may use additional support tobacco cessation drugs: nicotine chewing…; bupropion for drink; varenicline for drink. Let inform your doctor for instructions on how to use.
o Mood changes due to smoking cessation: irritability, restlessness, anger occur when quitting, it is a sign of lack of nicotine in the body. The mood changes are only temporary and will soothe away after 4-6 weeks. During this time, deep breathing, talk to the people around to enlist sympathy, can also inform your doctor know to prescribe anti-anxiety, anti depression.
• Information increases fear the “harm” of smoking:
o Information about the harmful effects of tobacco is increasingly popular today that you may search in any source. Find out more about the harmful effects of tobacco whenever possible.
o Focus on learning about the harmful effects of tobacco in the specific case of yourself or a family member will help increase awareness of the harmful effects of tobacco.
3. Step 3: Preparation of necessary place to depend on when quit smoking.
• Make some preparations on behavior: (1) Self-starting a quit smoking consistent date with the actual conditions of yourself; (2) Publication (rather than hide) decided to stop smoking for everyone to know; (3) Putting out of reach of all items related to smoking: ashtrays, lighters.
• Create a favorable environment for smoking cessation: (1) Ask people around you to support smoking cessation efforts of yourself by not smoking in front of you, don’t invited you smoking; (2) Ask people to understand the mood changes (if any); (3) Ask people to hear the sharing whenever having quit smoking trouble.
• You can quit smoking one day and record the “difficulties” appears in stop-smoking date. If you try quit smoking for several consecutive days, for sure the person who quit smoking will identify the “hard” for yourself is.
• Plan to deal the “difficult” situation when stop smoking are:
|Suddenly want to smoke
||1. Drink a glass of cool water.
3. Breathe deeply three times.
|Want to smoke when see others smoking
||1. Avoid going to places where many people have smoke.
2. Speaking with friends about smoking cessation.
3. Find a way to away from the places which have many smokers.
|Want to smoke after drank coffee, after a meal
||1. Change of location, time and friends to drink coffee.
2. Drinking coffee quickly instead of drinking in 30 minutes.
3. Once finished eating standing up quickly go brush your teeth.
|Too upset to quit smoking because of withdrawal syndrome
||1. Find down the facilities can support tobacco cessation, providing cognitive behavioral therapy (in case needed).
2. Notify your doctor know if can prescribe medicines and manuals to support smoking cessation: nicotine replacement, bupropion, varenicline.
3. Inform the doctor to know if can prescribe anti-anxiety drugs and depression.
2. A week after smoking cessation:
• This is an important time because they quit smoking have crossed the first 7 days. Write down the “benefit” resulting from smoking cessation that brings in the first week.
1. Feel proud to have been one week smoking cessation.
2. Breathing deeper, feel easier.
3. Sweat has reduced cigarette odor.
• The “discomfort” must continue to deal with: (1) Can not think about anything other than smoking, can not concentrate on work , Arrange work to relax during this period ; seeks to relax eg sports, chess; use support smoking cessation drug; (2) Sleep problems than usual. Avoid drinking tea and coffee in the evening, take a shower before going to bed, go to bed on time, maybe even inform your doctor prescribed some medication to help you sleep better; (3) Cough more, this is a good sign that the bronchus are active again, usually sputum has black color and will decrease after a few days; (4) Want to eat more. Remember this is the false sense appears when quit smoking, drink more water, could eat a little fruit, avoid eating sweets, etc
Read more: What Happens To Your Body When You Quit Smoking
3. Two weeks after smoking cessation:
• Many people quit smoking rated 2 first week phase is the hardest, the period corresponding to the period of the body get used to the absence of nicotine in the blood. Since this time people quit smoking will feel comfortable because the body was “familiar” with the new situation. If after 2 weeks and still feel too uncomfortable, contact your doctor to use support tobacco cessation drugs (if not used) or adjust the dosage (if used).
• Record the “benefits” brought by tobacco cessation occurs in this phase: deep breathing more easily, feeling the nose can smell better, your tongue feels good when eating…
• The “discomfort” should continue to deal with: (1) Feeling tired or sleepy during the day due to normal cigarettes have a stimulating effect, while not smoking, your body can sometimes feel fatigue. Let’s drink vitamin C up to 2 g per day, remember to drink plenty of water; (2) Still hard to focus, drink Magne-B6;(3) Feeling bored. Let’s talk with relatives, friends and even talk with your doctor to get more anti-depression drugs; (4) Gain Weight. Take steps to prepare the food mentioned above; (5) Constipation by nicotine in cigarettes stimulates colonic spasm, when quitting, stimulate colon spasms worsened that make you are being constipated. Drink plenty of water, eat more vegetables and fruits, especially grapefruit, athletic, avoid drink enema because the body will get used to the drug later; (6) As the urge to smoke, too uncomfortable after 2 weeks. Consult a specialist in smoking cessation.
4. One month after smoking cessation:
• After smoking cessation is one month, to check whether the situation really was coming along by answering the following questionnaire:
|1. You were decreased the cigarette cravings, even not feel strong desire smoke anymore. That means you still think of cigarettes when you see other people smoking, whenever sadness or stress, but you can pass easily without smoking again
|2. Whenever have a smoking desire, you are ready to approach the fight: chewing, drinking cool water, walking etc.
|3. Weight no more than 2 kg
|4. Sleep well and 5. mentally stable
If at least one of the five questions above, the answer is no, quick playback of the preparations ahead and follow the instructions. If you still can not, tell the doctor adjusted.
• If people are using tobacco cessation support drugs, shouldn’t stop to drink at this point whether you felt “very good”. This can lead to relapse early.
5. Three months after smoking cessation:
• Quit Smoking After 3 months, the “uncomfortable” feelings because smoking cessation fell very much, this is the time people quit smoking feel more about the “benefits” of smoking cessation.
• Consolidate smoking cessation determination by reviewing the “benefits” predicted before smoking cessation was achieved or not. Record the “benefit” from smoking cessation has achieved in the past and compare.
1. No more coughing in the morning anymore.
2. Skin is morebeautiful.
• Review the gain weight problem: if increased 2-3 kg, it’s normal; if more than 3-4 kg, there are other factors that make you gain weight: diet and physical exercise are not fit, eat too much sugary, fatty; too little movement.
• If people are using tobacco cessation support druga, now is the time to consider the stop drink drugs: nicotine replacement and varenicline will stop after 3 months, bupropion stopped after 2-3 months.
Read more: How To Quit Smoking For Good
6. Six months after smoking cessation:
• At this stage, people quit smoking feel very comfortable because they can overcome almost all “uncomfortable” things due to smoking cessation. But this time reappears subjective psychology. Many people think that this time I could smoke a cigarette just to reward for yourself for having tried for a long time, to go through a moment of fun with friends and family and are confident that will not relapse.
• Remember that smoke again though “only a little” can awaken back of the body needs nicotine and then the desire to smoke is”irresistible”. The smoking cessation would quickly relapse.
• Every time the idea of “retry to smoke a cigarette”, please extinguish this idea by repeating all the reasons why you quit smoking and discomfort experiences when smoking cessation to get today
C. “successful” and “Relapse” Phase:
1. One year after smoking cessation:
• One year is the time follows the definition of successful smoking cessation. However memo successful smoking cessation is not permanent. The possibility of relapse always exists.
• The risk of relapse will be the highest at the “event” in life: failures, bankruptcy, break up etc.
• Write down the benefits of long-term smoking cessation but you want to preserve for yourself.
Relapse is one of the stages of the process of smoking cessation. In smoking cessation is no “failure” but only “Relapse”. Relapse is a prerequisite to success in the future.
• Do not blame yourself for relapse, whereas thinking about the causes of relapse this time and the proposed solution to quit smoking again.
• Depending on the stage of early relapse, medium, or late will have different reasons. Concentrate all reasons fall into one of the “difficulties” were cited in each stage above.
• Contact your doctor for advice whether to start smoking cessation again.