Know the Four Stages to Quit Smoking

What Are the Four Stages of Quit Smoking?

The use of tobacco, including cigarettes, cigars, e-cigarettes, and smokeless tobacco, increases the risk of developing a number of diseases and ailments. Smoking is responsible for around 90% of lung cancer fatalities and approximately 80% of chronic obstructive pulmonary disease deaths (COPD).

Nicotine, a substance found in cigarettes, induces physical addiction. Furthermore, smoking can become a socially acceptable habit, making it difficult for many smokers to quit.

Most people have to try to quit smoking several times before they finally succeed. The use of either counseling or medicine increases the chances of effectively quitting smoking, but combining both is more beneficial.

When trying to stop smoking, smokers often go through four stages, which are as follows:

1. Consideration (thinking about quitting but not ready to quit)

• Smokers ponder quitting at this stage, but they intend to do so in the near future (probably six months or less).

• They believe smoking is a problem and are willing to identify barriers that hinder them from quitting.

2. Preparation (getting ready to quit)

• At this point, the choice to leave has been made.

• Smokers start making efforts to stop smoking once they realise there are more bad effects than favourable ones.

  • Reducing one's cigarette intake

  • Choosing a date to permanently stop smoking

3. Take action (quitting)

• People make conscious efforts to cease smoking

  • Utilizing immediate rewards to maintain motivation

  • requesting assistance from friends, family, and others

  • Making a commitment to oneself

  • Making actionable preparations to handle stresses that can cause lapses

  • This stage, which can last up to six months, is the most challenging for smokers.

4. Maintenance (remaining a non-smoker) 

• At this point, ex-smokers have developed the ability to resist the need to smoke and can manage stress, boredom, and social pressures without doing so.

• Sometimes they may make a mistake and smoke a cigarette, but they learn from it, so it won't happen again.

• This gives the client a feeling of control and enables them to refrain from smoking.

Symptoms of quitting smoking

Typical signs that you could encounter as you recuperate include:

• Cravings may be intense at first, but they typically pass quickly. If you put up a fight against each one, they will gradually become less potent. 

• If you put up a fight against each one, they will gradually become less potent.  Deep breathing and relaxation are beneficial.

• It's okay to be irritable, angry, anxious, or depressed; don't be alarmed. Accept that you will feel upset for a while and that it will pass. 

• You may also gain weight and have an increase in hunger that may linger for several weeks. 

Keep rewarding yourself for your accomplishments. Keep up the activity and nutritious eating. Make a list of the advantages and benefits of not smoking every so often.