10 Golden Rules on how to Stop Smoking

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1. Choose a quitting date and respect it.

2. When you stop smoking, make sure you avoid cigarettes and never take a single smoke again: risk to start again.

3. Remove all cigarettes, lighters and ashtrays.

4. Make a list of all the negative sides of the tobacco and benefits of leaving it. Read it again to motivate you.

5. Use quitting agents (patches, chewing gums, pills, inhaler) or take bupropion (Zyban). These agents reduce the symptoms of addiction (urgent need for smoking, mood changes, anxiety, irritability, insomnia, lack of concentration, obesity, increased appetite) and doubling your chance to success.

6. Ask others not to smoke in your presence. The first few weeks avoid places where it is allowed to smoke.

7. Ask for support from your friends, family and experts.

8. Change your daily routine. Avoid places and situations in which you had the habit to smoke and people you smoked with.

9. Use some activities to overcome the urgent need to smoke (walking, drink plenty of water, or take chewing gums). The urgent need for smoking does not last longer than 3 to 5 minutes. So, it is necessary to wait for it to stop.

10. Getting used to non-tobacco life can take longer, however you will feel many benefits after a short time.

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