Pasos a seguir el día que deje de fumar

Pasos a seguir el día que deje de fumar

Felicitaciones por decidir dejar de fumar. Su primer día sin cigarrillos puede ser difícil, pero con un plan será más fácil. No se base únicamente en su voluntad para no fumar. Prepárese para que pueda sentirse confiado en su habilidad para no fumar hoy.

Paso 1

Dígales a sus amigos y familiares que hoy va a dejar de fumar. Pídales su apoyo durante esos primeros días y semanas. Ellos pueden ayudarle a atravesar los momentos difíciles, pero asegúrese de decirles cómo darle apoyo. Sea específico; ellos no saben leer la mente.

Paso 2

Busque el apoyo que necesita, ya sea creando su propio plan para dejar de fumar o encontrando un programa que funcione para usted. Un plan para dejar de fumar combina estrategias que le ayudan a mantenerse enfocado, seguro y motivado para dejar de fumar. Podría decidirse por un programa para dejar de fumar como SmokefreeTXT, o una línea de asistencia para dejar de fumar como 1-855-DÉJELO-YA (1-855-335-3569) para comenzar. Si el tratamiento de reemplazo de la nicotina (NRT, por sus siglas en inglés) forma parte del plan, asegúrese de comenzar a usarlo en cuanto se despierte. Recuerde, no hay una forma correcta de dejar de fumar. Sea honesto sobre lo que necesita. Pero no celebre con un cigarrillo.

Paso 3

Manténgase ocupado. Puede parecer sencillo, pero mantenerse ocupado es una de las mejores formas de no fumar el día de dejar de fumar. Intente una de estas actividades:

  • Salir de la casa
  • Ir a cenar a su restaurante favorito donde no se permita fumar
  • Ir al cine
  • Mascar chicle o un caramelo duro
  • Mantener las manos ocupadas con un bolígrafo o un palillo
  • Relajarse con respiraciones profundas
  • Planear una noche de juegos con amigos que no fuman
  • Cambiar su rutina habitual
  • Beber mucha agua
  • Hacer ejercicio

Paso 4

Evite los desencadenantes. Los desencadenantes son personas, lugares, cosas y situaciones que provocan la necesidad de fumar. En el día de dejar de fumar, es mejor evitarlos del todo. Estas son algunas recomendaciones para superar algunos desencadenantes comunes:

  • Deshágase de sus cigarrillos, encendedores y ceniceros si aún no lo ha hecho
  • Evite la cafeína, que puede ponerlo nervioso. Mejor beba agua
  • Pase el tiempo con personas que no fuman; la mayoría de las personas no fuman, así que encontrará opciones
  • Vaya a lugares donde no se permite fumar; no encenderá un cigarrillo a menos que quiera violar la ley
  • Descanse bastante y coma alimentos saludables; la falta de sueño y el exceso de azúcar pueden ser desencadenantes

Paso 5

Manténgase positivo, pero atento. Dejar de fumar ocurre un minuto, una hora y un día a la vez. No piense en dejar de fumar como algo “para siempre”. Preste atención a este momento y los días se irán sumando. Dejar de fumar es difícil, pero no está mal ser positivo; no se atormente. El día 1 no va a ser perfecto, pero lo importante es que no fume, ni un cigarillo. Recompénsese por no haber fumado durante 24 horas. ¡Usted lo merece!

Si no se siente preparado para dejar de fumar hoy, ponga una fecha que más le convenga. Está bien si necesita algunos días más para prepararse para dejar de fumar.

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