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Tips to Quit Smoking - Start with a New Life by Breaking This Bad Habit
Despite knowing all the negative and almost fatal effects that smoking has on health, many people choose to continue smoking until their 'don't-care' attitude lands them up in the hospital. You may be asking - is there really a way to learn to kick this habit for good?
Yes, but it takes some planning. Because without a plan, you won't have direction. And without direction, your ship won't be sailing towards a better life anytime soon. Here's what you need to know.
Why is it So Hard to Stop Smoking?
The main reason why it's hard to quit smoking is that it's not only a physiological habit but a psychological one too. When life gets in the way and we have problems, we sometimes don't get any outlets for coping or venting. This is when some people turn to cigarette smoking as a sort of emotional support. Unfortunately, although it does give us some relief from depression and anxiety for a little while, it doesn't fix our problems. It provides a temporary escape, and in life, if you want to fix something, you have to face it head on and tackle it, instead of avoiding the challenge. The emotional component of being attached to smoking is what makes it hard to learn how to stop smoking immediately and that's the biggest hurdle most people face.
Easy Ways to Quit Smoking and Kick Your Cigarette
If you're wondering 'how can I quit smoking?', the answer is - it starts with a game plan. Here’s how you can start on your journey to a new life.
1. Decide on a Start Date
Everybody starts somewhere, right? So should you, but that doesn't mean after a few years or months. Set a realistic start date, like a few weeks tops, and prepare your mind to quit on that day.
You can also:
Tell your family, friends, and co-workers about it so that you don't cheat.
Stop hanging around friends and people who smoke near you.
Get substitutes like bubblegum, carrot sticks, candy, and straws.
Attend a support group for quitting smoking and attending therapy sessions.
Note down what didn't work for you the last time you tried to quit and any tactics you can try by journaling your previous quitting experiences.
Scientifically speaking, it won't make a difference if you taper down your nicotine use gradually until your start date and quit or you go cold turkey on that day and smoke before that as much as you want. But if there's one ground rule to this, it's this - no smoking from the very day you start.
Some additional tips on how to manage your withdrawal or coping symptoms when they appear are:
Make your life busy to the point where smoking doesn't cross your mind.
Exercise whenever you get cravings, go for a walk, or drink water in small sips.
Consume more fresh fruit juices and vegetable broths.
Avoid toxic/negative people or anything that makes you feel bad and causes the emotional trigger to smoke.
2. Consider Going for Nicotine Replacement Therapy (NRT)
Only 6% of smokers are usually able to quit abruptly without any support or therapies. This tiny margin should tell you that you don't want to gamble when you're quitting something bad. But Nicotine Replacement Therapy will improve your chances substantially and ensure you don't fall for any relapses.
Some of the NRT options you'll get from your doctor are:
NRT skin patches
Lozenges
Chewing gum
Nasal spray
Inhaler
For the nasal spray and inhaler, you'll need a prescription from your doctor but for the other options, you can get them from anywhere you like. Nicotine patches are good since they don't contain toxic chemicals and are available in low doses. The low doses make you wean off the habit gradually and also don't cause severe withdrawal symptoms, making it much easier to quit.
However, if you notice any symptoms such as an abnormal heartbeat, mouth ulcers, skin inflammation, weakness, nausea, and dizziness, visit your healthcare professional and get yourself checked up immediately.
3. Find New Ways of Coping
If you're serious about quitting, you'll do whatever it takes to get there. That means counselling, attending support group sessions, and even reading self-help materials.
Some of the popular ways of learning how to stop smoking naturally and managing your emotional symptoms are:
Signing up for a support group that gathers like-minded individuals like you who are trying to quit.
Booking a session with a qualified therapist and talking to them about your problems. A therapist may be able to give you insights into your psyche and about the way your subconscious mind works.
Getting an accountability partner both online and offline. This will make sure you don't cheat plus you'll get to support someone else too.
Developing healthier habits instead of smoking like new hobbies such as drawing, painting, coding, music, or anything else you've always wanted to do but haven't.
Reading self-help books that explain how your mind works and stories of people who have stopped smoking to motivate yourself to go the extra mile.
4. Try Non-nicotine Medications
Some options for non-nicotine medications available to you are:
Bupropion (Zyban)
Varenicline (Champix)
You won't be able to acquire these two drugs without a doctor's prescription. Bupropion acts on your neurotransmitters and reduces withdrawal symptoms when taken. It's usually administered for 12 weeks, and when the person manages to quit, then for another 3 to 6 months to make sure they don't relapse.
Varenicline reduces the pleasure or high you obtain from nicotine or your cigarettes. It acts on your pleasure centres in your brain but it's not foolproof though. You may experience depression, suicidal thoughts, aggressive behaviour, and similar symptoms when you take it. That's because, just like how your pleasure from cigarettes will wean away, so will your pleasure for a few other things in life. Again, you'll have to take this for 12 weeks and if you manage to quit within that time period, then you'll have to continue taking it for another 3 to 6 months to prevent relapses.
5. Consider Alternative Therapies
Nicotine Replacement Therapy (NRT) or the customized treatment plan designed by your healthcare professional may work but you can opt for other treatments too. If you're thinking of trying out alternative therapies, here are a few good options-
Acupuncture
Acupressure
Herbal supplements and Ayurvedic remedies
Tobacco sticks and strips
E-cigarettes (electronic cigarettes)
Filters
Cold Laser Therapy
Yoga
Mindfulness Therapy
Meditation
Art
What If You Slip or Relapse?
If you slip, you don't have to sweat it because it's a temporary setback. But that doesn't mean you should be going for multiple slips because that could eventually build up to a relapse. A relapse is basically when you go back to your old habit and continue it. If you follow your game plan to the letter and manage your symptoms in healthy ways, you won't find relapses happening but slips are a common part of quitting. That "one-puff" after many days of staying away from cigarettes isn't going to put you back to square one, but don't take your chances regardless of that.
Here are a few tips on how to prevent slips and relapses:
1. Quit Alcohol
Period. No negotiations at all. Alcohol will make the rewiring process a lot harder when you're quitting nicotine and acts as a trigger.
2. Start Journalling
Get a diary or a journal. Write down your thoughts. Write about how you feel and what thoughts cross your mind prior to the slip. How do you feel when you're about to lose it? Think of this activity as a form of brain-drain and a way to cope healthier. Another good exercise you can try whenever you feel bad or really negative is to take a piece of paper and write down all the terrible things you feel like screaming at someone. Crumple up that paper and throw it in the trash can. It's sort of like taking your negative emotions, crumpling them up, and throwing them away.
3. Call Up a Smoking Support Hotline
If there's nobody available to talk to you and you need immediate help, call up a smoking support hotline. Talk to a person who is available and just start interacting with them. Be honest, tell them how you feel, and calmly listen to what they have to say. Remember, these people are professionals at helping others and know a thing or two about giving you the helping hand you need to quit.
4. Focus on Your One Habit
Don't take on any other new habits when you're learning how to quit smoking. This is because quitting an old habit and creating new ones can test your willpower. Take things easy and make quitting smoking super easy by doing other things you like. Enjoy drawing, hanging out with people, playing games outside, and other healthier lifestyle activities that will reward you with good mental and physical health.
5. Get Back on Track
If you've already relapsed, don't lose your cool. Get back on the wagon as early as you can. It's still not too late. You still have a shot. Just note down what went wrong, talk to your healthcare professional and find out ways to prevent what you did from happening again. Everybody responds differently, don't forget that.
FAQs
Here are some frequently asked questions which are answered below.
1. How to Prevent Weight Gain After Stopping Cigarette Smoking?
You might find yourself overeating once you quit smoking as another form of an emotional outlet. And the best way to prevent that or stop weight gain after quitting smoking is to just go out and exercise. Stock up on finger-foods and eat clean instead of the processed junk you get from fast-food stores. Have multiple but small-portion meals to avoid binge eating and keep your calories in check. And don't forget to drink water.
Quitting smoking will literally change your life. Once you get a taste of the benefits, you'll never feel like going back and that alone is worth it. But until then, hang on and work through the withdrawals till you get there. Don't give up.
Also Read:
Healthy and Natural Alternatives to Quit Smoking
Ways to Help Your Loved One Quit Smoking
What Happens When You Quit Smoking Suddenly Read more
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8 Baby Products That Makes a Modern Mom's Life Easier
Firstly, congratulations to all you new mommies out there. I am sure you are thoroughly enjoying being a mom. But it's not always easy. Being a new mom can be overwhelming and handling a tiny human can be daunting for anyone. I was in the same boat a few months ago. That's not to say I have perfected mommyhood, but along the way I have pocketed some wisdom.
My husband and I have always believed in simplicity. Our endeavour was to raise our child with as little gadgets and gears as possible. But quickly I realised that some of these things are super helpful in making our lives easier. I hope reading this helps other mamas too.
1. Stroller/Prams
The baby's stroller has been a godsend for me. I got it as a hand-me-down from my cousin and it is by far the best thing I have got. Strollers are not just for parks and malls, I use it even at home when my baby gets fussy. He even falls asleep in it. Most kids love motion so I'm sure it would be used quite often. A word of caution; do not let your baby lie in the stroller for long hours, unless the seat fully reclines.
2. Rocker
I know many people can do without it. But for me, it's something I use every day. I don't keep my baby in the rocker for long hours. He sits mostly in a semi-reclined position and loves to see the world from a different angle. It also makes bottle feeding super easy, especially when you are alone and have to prepare formula milk in between feeds. It has also come in handy now that he has started solids.
3. Play Gym
This is one of the modern inventions that I am truly thankful for. We bought the baby gym when my baby was 2 months old and he plays with it EVERY SINGLE DAY. He is now 8 months old and still isn't tired or bored of it. I honestly feel this was value for money. When buying a play gym, make sure it has got many features, like music, light, interesting and brightly coloured hanging toys, etc.
4. Diaper Bag
At first I thought I could do with a normal backpack but when I had to dig up a hole to get one wet wipe, I realised I needed something more organised. I no longer forget things when we go out because there is a specific compartment for everything. It has made my life so much more organised. I don't have to take hundreds of other things out to get the one thing I need from the bottom of the bag!
5. Mattresses With a Mosquito Net
One thing that all brave mamas are afraid of is mosquitoes. One little red dot on our baby's cheek and we start thinking about dengue, chikungunya, malaria and what not - and rightly so! There are so many mosquito-borne diseases, that we can't be careful enough. Hence, the simple mattress with mosquito net is my favourite baby possession. I can be working in the kitchen while my baby sleeps soundly under the net. You can even carry it along when travelling as it is foldable and does not take up much space.
6. Milk Container
Taking the entire pack 1. Stroller / Pramsof formula to an outing sounded ridiculous to me but I had no other option. Until, I came across the milk container. Now, I carry just the amount I require. Other dry and powdered food items can also be stored. If you have measured the right amount in each box, all you have to do is pour the formula in the bottle and add water.
7. Wearable Blanket
Have you been in a situation where your baby is crying because she/he wants to be carried and rocked to sleep? You scoop up the baby, hold him lovingly and wrap the blanket around him. After 2 minutes, you notice that the blanket is all over the place except on your child's body. Or it can be all bunched up on your baby's chest! A wearable blanket saves you from this hassle. You can carry your baby freely without frequently checking if his feet is peeping out of the blanket.
8. Bed Protector Sheet
I want to thank the person who invented this sheet. I can't imagine what I would do without it. I wonder how many sheets I'd have to wash, if not for this sheet. It is so convenient and useful. Gone are the days when your baby would accidentally poop on the bed and you would get a mini heart attack. Just place a protector sheet underneath and you'll be free from any worry! It also works as an excellent changing mat. It is lightweight and soft which means, you can carry it wherever you go!
These are the things which I feel I cannot do without anymore. Cheers to Mommyhood!
P.S: I have not mentioned diapers, wet wipes, etc., as they are essentials.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Stained Glass Cookies
These dainty, colourful cookies can be the show-stopper of any party. They do look quite complicated to create at home, however, if you know the trick to getting the pretty stained glass centre you can definitely make them on your own. Check out the recipe to get started.
Serves
Preparation Time
Cooking Time
4 People
15 - 20 Minutes
15 - 20 Minutes
Ingredients
1 cup all-purpose flour
¼ tsp baking powder
1/3 cup powdered sugar
70 gm butter, soft
1-2 tbsp milk
1 tsp vanilla
Coloured Poppins candies
Method
Step 1
In a bowl, add butter and sugar and using a hand blender beat it till soft and fluffy.
Step 2
In a separate bowl, sift flour, baking powder and salt. Add the dry mixture to the butter mix and using your hands bring it all together. Add a little bit of milk if necessary.
Step 3
Wrap the dough in a cling film and refrigerate for 30 minutes.
Step 4
Divide the dough into 4-5 workable portions. Roll the dough balls into about ¼” thickness. Using a heart shape cookie cutter cut out the cookie dough. Using another smaller cutter make a hole in its centre.
Step 5
Carefully place the cut cookies in a tray lined with parchment paper. Repeat the same with the rest of the dough.
Step 6
Crush the Poppins candies into a powder form. Fill the hollow of the cut cookies with powdered candies. Do not over fill.
Step 7
Bake in a preheated oven, at 180C for 12-15 minutes. When the cookies are done, let them cool down completely before taking them off the baking tray.
Step 8
Store in an airtight container. Enjoy!
Nutritional Information
Calories
204 K cal
Proteins
2.3 g
Fats
9.7 g
Carbohydrates
26.9 g
Cholesterol
25 mg
Sodium
69 mg
Potassium
49 mg
Tip: Letting the cookies cool completely before you lift them off the baking tray is very important, else the candy glass will break. Read more
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An Incident Which Will Not Fade Away From My Memory
I am a mother to a toddler now. But that incident was still fresh in my mind besides the fact that it all happened almost fifteen years back.
I was in first year of my college. The days are going amazing as after completion of schools we are finally in college having a gala time with new friends. My college is at walking distance from my home. So we four friends used to go to college by foot.
One day as I was not feeling well I decided to go back to home early. I have walked like about half way when a car stopped near me. I saw four middle aged men in it. Then its front glass slidded down and a man sitting on driver seat asked me to help him finding an address. For the sake of helping them I started giving him directions for that address. As he pretends he is not getting it I started explaining him thoroughly when suddenly I noticed them smirking at me. And then he said " madam bas aapki baatein sun ni thi. Main Toh issi shehar ka hoon saare raaste pata h mujhe.." And then they all laughed loudly.
I was totally shocked and immediately stepped back. They started their car and went away but I stood there for a couple of minutes. I felt so scared so humiliated. It took me some time to actually realize what had just happened. How I was explaining them directions with all my heart to help them and how they fooled me and how they are laughing at me. Once I composed myself I almost ran to my house in the fear of them returning back. I felt so scared that for the next few months I didn't went to college alone. My heart starts sinking if I saw any car resembling to that one. From that day I decided not to trust any men.
It was my story of the #METOO moment. You can share your #METOO moment in comment section.
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
Dr Ghouse has added a new answer
Guardian of 0 children
4 hours ago
Q. Bread feeding mother can have green tea
Dr Ghouse
Paediatrician
3 hours ago
A. absolutely no problem to have green tea ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Guardian of 0 children
3 hours ago
Q. In my growth scan doctor found that 2 round cord has been partly around baby necks. Is there any problem with this. will I get normal delivery?
Rashmi
Mom of a 9 yr 7 m old girl
3 hours ago
A. A lot of times normal delivery is actually seen in these cases also if the doctor is quick and the child cooperate then yes normal delivery is very much possible but some doctors don’t take a chance with the health of your child and so they normally suggest C-section so let’s see what’s your situation by the end when you are into your labour
Dr Ghouse has added a new answer
Guardian of 0 children
1 hour ago
Q. I m preganant in 5 month in twin baby. Last lmp is 22/12/2023. my expected due date
Dr Ghouse
Paediatrician
25 mins ago
A. 29.9.24. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Sunita Mahato has added a new answer
Mom of a 1 m old child
1 hour ago
Q. #asktheexperts How to increase quantity of milk production?
Sunita Mahato
Mom of 3 children
1 hour ago
A. to increase milk take latction supplement as lactare...
take green papaya bottle gourd bitter gourd fennel seeds garlic oats ragi dalia sabudana ...
regular pumping increase milk use Babyhug electric breast pump...
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
1 hour ago
Q. hi doctor from two days i am eating milk cream with sugar and i want to burn it in my stomach I am 5 month pregnant plzz help ??
Dr Ghouse
Paediatrician
25 mins ago
A. at present weight no exercise is other than moderate walking. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
52 mins ago
Q. I am in my 8th month of pregnancy (last week), and for some reason I am continously facing lot of fatigue. I am feeling deprived of energy and I don't have any energy to do anything. resting isn't Helping in any way and taking small walks isn't too. what can be the possible reason and how to overcome this.
Read moreDr Ghouse
Paediatrician
26 mins ago
A. yes that can be both physical and psychological problems during pregnancy ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
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