If you know about the test ahead of time, start tapering your usage as much as possible to make it through the week before the test more easily. You'll be taking it easier on your body if you use less tobacco over a period of two weeks, leading up to the test. This will also make your chances of quitting entirely much more likely.  Try smoking or using about half the amount of tobacco you normally use, each day, progressively tapering down. Start as soon as you find out about the test. If you know about the test far enough out, start using the gum or patches as quickly as possible to address the psychological addiction as quickly as possible. If you want to smoke, just wait. Don't give in right away. Give it ten minutes, and do something else. It won't be as bad as you think, and the craving may dissipate. At the end of that ten minutes, re-evaluate your craving. As you work to quit, keep extending that amount of time that you delay each one. The cravings will become more and more manageable, the more you can control them. If you're a moderate to heavy user of any type of nicotine, cutting it off abruptly will come with a variety of physical and psychological withdrawal symptoms. Depending on your usage, they may be mild or severe, including symptoms like anxiety, sleeplessness, and headaches.  The first three days will be the worst. You'll likely feel anxious, and probably have a headache, and have some trouble sleeping. Just stay focused on getting through those first three days, and then it'll get easier. Unfortunately, you won't be able to use nicotine replacements like patches or lozenges during the week leading up to the test, because the test will flag this cotinine in your system. You'll need to be off all nicotine completely leading put to the test. If you regularly have a cigarette with a cup of coffee, or during your break at work, identify those situations so you can better anticipate them and prepare for them, possibly avoiding those situations entirely, or finding a suitable replacement. Have a cup of tea instead of coffee, as an experiment for the week, or try jogging on your break.  Replace the habit, if you don't want to replace the trigger. With your cup of coffee, try chewing a cinnamon toothpick, a piece of fennel bulb, or have another healthy snack.  Don't be afraid to let yourself indulge in other areas, for the short term, while you're trying to go without nicotine. Have a snack, if you feel like it. Just don't smoke. . It probably doesn't sound as fun as a smoke, but getting some light to moderate exercise is a great way of making cigarettes seem super unattractive for the time being. You don't have to start running marathons, but taking a week to sweat instead of smoke will help make the cravings less severe.  Start out with 15-20 minutes of light exercise, like stretching or going for a brisk walk. If you feel up to it, move on to something a little more vigorous the next day, like playing basketball, playing soccer, or dialing up a 20-30 minute cardio workout on YouTube. Exercising will also have the added benefit of workout out any aggression you might be experiencing with withdrawal symptoms, as well as help you to sleep better. You already know smoking is bad, and you don't need another person ragging on your habit. Fair enough. But since you've got to quit for a couple days anyway, a screen like this is usually the perfect opportunity to give quitting a significant shot. What have you got to lose?  Try quitting for the rest of the month, and then reevaluate when the month is up. Are you nuts for a cigarette? Or does it seem less attractive all of a sudden? If you're trying to get a job somewhere they'll test you regularly for nicotine, that'll be like living in constant fear that the hammer might come down. If you relapse, but really want to stay quit after your week-long experience, talk to your doctor about using nicotine replacement to help manage your cravings and stay quit. Prescriptions, including bupropion or varenicline, are available and proven to be effective. Over-the-counter nicotine gum, patches, or other nicotine supplements can also be very effective in helping to cut back or quit entirely.
حاول تقليل التدخين تدريجيًا قبل الإقلاع عنه. تعلم تقنية التأجيل عشر دقائق. توقع الشعور بأعراض الانسحاب. تجنب أي شيء قد يُحفزك على التدخين في الوقت الحالي.  مارس التمارين الرياضية استمر في فعل ذلك. استشر طبيبك حول العلاج باستخدام بدائل النيكوتين.