How Can I Quit Smoking?

How Can I Quit Smoking?

Pelhay,khud ko congradulate kerain.sirf es article ko read kerna tobacco free bunnanay ka huge step hai.bahot saray people smoking ko quit nahi kertay kuin ke wo soochtay hen ke ye kerna bahot hard hai.wo soochtay hen ke wo aik din es ko quit ker dain gay.

Ye true hai ke bahot saray people ke liay es ko quit kerna easy nahi hai.after all cigarettes me nicotine aik powerfull addictive drug hai.but right approach ke saath,aap es ki desire ko overcome ker saktay hen.

The Difficulty in Kicking the Habit

Smokers smoking ko es liay start kertay hen kuin ke un ke friends smoking kertay hen ya es ko kerna cool dekhta hai.laikin wo smoking kertay rahtay hen kuin ke wo nicotine ke addicted ho Jaatay hen,aik chemical cigarettes aur smokeless tobacco me.nicotine dono stimulant aur depressant hai.es ka meaning hai ke nicotine pelhay heart rate ko increase kerta hai aur people ko zyada alert ker daita hai(caffeine ki tara jo ke aik aur stimulant hai).phir ye depression aur fatigue cause kerta hai.depression aur fatigue – aur nicotine chemical ka cigarette se intake – people me ye desire paeda kerta hai ke wo aik aur cigarette smoke kerain.experts ke according nicotine cigarette me cocaine aur heroin ki tara addictive hai.

Laikin discouraged mat hon; millions people ne smoking ko quit kiya hai.ye strategies smoking ko quit kernay me aap ki help kerain gi:

Put it in writing.

people jo change laana chahtay hen kafi successful rahtay hen ager wo es ko write kerain.un sub reasons ko write kerain jin ki wajja se aap smoking quit kerna chahtay hen.jaisa ke wo money jo aap es se save kerain gay ya stamina jo aap kuch bhi kernay ke liay hasil kerain gay.uss list ko aisi jaga rakhain jidher aap uss ko dekh sakain, aur uss me new reasons jo saath saath aap ke mind me ayain add kerain.

Get support

.people jin ke friends aur family es ko quit kernay me help kertay hen wo zyada succeeed hotay hen.ager aap apni family aur parants ko nahi batana chahtay that aap smoke kertay hen tu ye yaqeen ker lain ke aap ke friends ko patta hai.aisay friend ya adult per trust kerain jo ke aap ko advice kerta rahay.aur ager aap ko es me mushkil ho rahi hai ya aap ke baki saray friends bhi smoking kertay hen tu aap koi support group join kerain online virtual world me ya phir real world me.

Set a quit date.

aik day pick kerain jis per aap smoking ko quit kerain gay.apnay friends ya phir family ko batayain ager wo jaantay hen ke aap smoking kertay hen ke aap es din smoking ko quit ker dain gay.uss din ko smoker aur nonsmoker me dividing line soochain.uss ko apnay calendar per encircle kerain.

Throw away your cigarettes – all of your cigarettes

.people smoking ko quit nahi ker saktay ager cigarette still un ke around hoon.aap emergency cigarette pack ko bhi phank dain.apni ashtrays aur lighters se bhi nijaat hasil kerain.

Wash all your cloths

.apnay saray cloths ko wash aur dry clean ker ke cigarette ki smell se nijaat hasil kerain.ager aap apni car me smoke kertay hen tu uss ko bhi clean kerain.

Think about your triggers.

aap ko un situations se aware rahna chahiay jab aap ko smoking ki desire hotti hai like meals ke bahd,jab aap apnay best friend ke ghar per hootay hen,jab coffee drink kertay hen,ya jab driving kertay hen.ye situations aap ki smoking ke triggers hen-ye automatic ho ga ke aap ka uss time smoking ka jee chahay.aik bar apni triggers ko figure out ker lain then in tips ko try kerain:

• Avoid these situations................for example ager aap smoke kertay hon jab aap drive kertay hon tu kuch weeks ke liay walk kerain,ya bus per travel kerain.ager aap normally meals ke bahd smoke kerain tu aap ye point bunna lain ke aap meal ke bahd kuch kerain gay like kuch read ker lain,khud ko busy ker lain.
• Change the place................ager aap aur aap ke friends usually restaurants me smoke kertay hoon tu aap restaurant se bahir ah jayain aur car me eat kerain,ya aap no-smoking section me baith jayain.
• Substitute something else for cigarette..............ye aap ke liay bara mushkil ho ga ke kuch aap ke mouth me na ho aur kuch aap apnay hand me na hold ker rahay hon.ager aap ko ye problem hai tu aap toothpicks,sugar-free gum ya phir mints use ker saktay hen.

Expect your physical symptoms

.ager aap regularly smoke kertay hen,tu aap probably physically nicotine ke addicted hen tu aap ki body kuch symptoms experience keray gi jab aap es ko quit kerain gay.jin me:

• Headache ya stomachaches
• Depression
• Energy ki lacking
• Dry mouth ya sore throat

Luckily, nicotine jo chornay ki symptoms khatum ho jayain gi es liay patience se kam lain.tu aap smoking phir se start na ker dain kuin ke aap ko in symptoms se longer deal kerna hai.

Keep yourself busy

bahot saray people ye find kertay hen ke es ko Monday ko quit kerna easy hai because ye din un ka bahot busy hotta hai.jitnay aap busy hoon gay aur aap ka mind es teruf se divert keray ga utni hi aap ko cigarette ki kum craving ho gi.active rahna bhi aik good hai hai jis se aap ka weight kum aur energy zyada hotti hai.even ager aap ko nicotine ko quit kernay ki symptoms bhi hen tu.

Quit  gradually.

kuch peoples ke motabik her day wo jitney cigarettes smoke kertay hen un ke numbers ko gradually decrease kerna un ki es habit ko quit kernay ka effective way hai.however ye strategy her kisi ke liay work nahi kerti – aap ko wo kerna hai jis se aap at once es ko stop ker sakain.es ko "cold turkey" kahtay hen.

Use a nicotine replacement if you need to

.ager ap ye find kerain ke in me se koi strategy work nahi ker rahi tu,aap ko es ke treatment ke liay doctor se baat kerni chahiay.nicotine replacement jaisa ke gum,patches, inhalers,ya nasal sprays bahot helpful ho saktay hen..tu ye zuroori hai ke aap nicotine replacement use kernay se pelhay doctor ko dekhayain aur consult kerain.sprays aur inhalers tu sirf prescriptions se hi available hottay hen.check up se aap ka doctor es ko quit kernay me help ker sakta hai aura cha solution bhi batta sakta hai.patch se least effort require hotti hai jab ke gum tu nicotine ko instantaneous kick kerti hai

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If you slip up, don't give up!

major changes se kabhi kabhi false start bhi hotta hai.ager aap bahot saray doseray peoples ki tara hen,aap es ko weeks aur even months ke liay quit ker dain gay phir suddenly aap ko strong desire ho gi ya phir aap kisi aisi jagga per hoon jidher aap trigger ho jayain aur aap cigratte ki teruf attract hoon.ager aap slip up ho jayain tu es ka ye meaning nahi that aap fail ho gaye hen,es ka sirf ye meaning hai that aap human hen.yahaan track per wapis aanay ke kuch ways hen:

• Think about your slip as one mistake.ye notice lain ke ye kab aur kuin hua hai aur phir aisa mat kerain.
• Did you become a heavy smoker after one cigarette?i don't think that aik cigarette aap ko phir se smoking start kera day ga.laikin aap ko poori tara es habit ko quit kernay ke liay willing hoona ho ga.
• Remind yourself why yourself why you've quit and how you've done – ya support group,family, ya friends me kisi ki help lain ke wo aap ke liay aisa keray aur aap ko saath saath advices keray.

Reward Yourself.

jaisa ke aap pelhay hi jaantay hen, ke smoking ko quit kerna easy nahi hai.khud ko well deserved-award dain!uss money ko save kerain jo aap cigarettes per waste kertay thay.jab aik week,2 weeks ya phir month ke liay tobacco free ho jayain gay tu khud ke liay koi treat buy kerain like koi new CD, book, movie, koi cloth ya phir wo jo aap pasand kertay hoon.aur her smoke free year ko aap celebrate kerain.kuin ke aap ne smoking ko quit ker liya hai!

sooth..

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