Tell those around you that you are working on this goal. This can create a good social support network to help you reduce your intake. They can also keep you accountable by asking you how you are doing with your goal. If you have friends that smoke, let them know you are trying to cut down so they do not tempt you. You may even inspire your friends or family to cut down as well. Consider referring some of your closer friends and family to this website to help them help you: http://smokefree.gov/social-support. A therapist will help you work through issues and stressors that caused you to smoke in the first place. You can work with a therapist in an individual or group setting. Cognitive-Behavioral Therapy can help you learn to deal with stress and make you feel more confident about quitting smoking. You can search The National Association of Cognitive-Behavioral Therapists database for certified therapists. Your general practitioner may also be able to recommend a therapist. Be sure to find out about any fees that aren't covered by insurance in advance. Stress is a common trigger for cigarette smoking. While it's impossible to completely avoid stress, setting up a coping strategy will help prevent stress smoking. If you start to feel stressed out and crave something to relax you, try replacing smoking with one of the following:  A short conversation with a friend 10 minutes to yourself to sit quietly and meditate or stretch A small walk around the block, office, park, or building Journal writing for 10 minutes Watching a funny video Exercising, which can improve your health and help you counter the weight gain that can sometimes come with cigarette cessation. Social support can reduce smoking, but in the end it is up to you. Sticking with it is one of the hardest parts and setbacks will occur. The important thing is to not completely give up when you have those lapses in discipline. It happens to everyone. You are learning to live your life without a habit that is a central part of your day, and is often associated with so many areas of your life throughout your day. Learning to cut down takes persistence, patience, consistency, and a lot of self-kindness. Keep tracking, even if you relapse. Keep implementing bigger rewards and consequences as time goes on. Once you've started limiting and reducing your cigarette consumption, you may find that you are ready to quit entirely. You might want to join a support group where you can talk about your cravings and how to reduce them. You could also try incorporating one of the following:  Nicotine replacement therapy (NRT): This includes nicotine inhalers, oral medications, patches, and gums. They deliver the nicotine without the act of smoking. Don't use NRT if you are still smoking, since they can cause a toxic increase in nicotine levels. If you are trying to cut down on smoking, but are not necessarily ready to quit, NRT may not be the best option for you.  E-Cigarettes: Electronic cigarettes may help you reduce or quit smoking. While E-cigs simulate the puffing of smoking, which may help wean people from traditional cigarettes, it may actually replace smoking instead of wean people off smoking. Though e-cigs might be less toxic than traditional cigarettes, there is limited research about their safety. Caution should be taken when using an e-cig as it tends to create the perception that it is a safe alternative.
احصل على دعم. تابع مع طبيب مختص. تحكم في تلك الضغوطات التي تقع على كاهلك. استمر في ذلك. ضع في ذهنك فكرة الإقلاع بشكل تام.