Six of my own successful methods for quitting smoking

I smoked for a little over 20 years and was a heavy smoker, smoking about two packs a day.

I even thought that I might become seriously ill someday, and I received somewhat shocking results during my health check-up.

I accepted it and eventually succeeded in quitting smoking, and now I am entering my fourth year. ^^

I am sharing six successful methods that helped me quit smoking, hoping to be of some help to those who are trying to quit.

I hope it will be possible!!

 

 

22 years of smoking history

After finishing the college entrance exam, I went to a karaoke cafe with my friends, and on a friend's recommendation, I smoked a cigarette in a drunken state, which has haunted me for a lifetime and made things difficult.

I didn't know I could do itㅜ.ㅜ At the time, acting was painful and the taste was strange, so I wondered why these guys smoke this kind of thing.

I forced myself to smoke, saying it was okay and pretending not to be nervous in front of my friends, even though I didn't mean it, and I met my friends once, twice.

I gradually became addicted to cigarettes by smoking three times in a row.

While attending university and having no allowance, I would skip meals but still buy cigarettes regularly. Back then, cigarette prices were rather affordable.

If it was expensive, I guess I could have stopped at that time, haha.

Even amidst all that, I smoked about a pack a day, and as time went on, I ended up joining the military.

 

If you go to the military, you will be admitted to Nonsan or Uijeongbu, stay there for about two days, and then receive your unit assignment.

I will go to the relevant division's recruit training center and receive basic training for six weeks. I am entering through Uijeongbu, but Nonsan is my specialty.

It takes a few weeks longer than Uijeongbu since I also received training.

Anyway, during the basic training period, everything brought in is confiscated and sent home, so there might be no cigarettes, and you might not receive any.

It was an opportunity to forcibly quit smoking...

But even after quitting for six weeks, I still remember how good the taste of the cigarette was on the day I pinned the private's rank badge.

I remembered ㅎ During my military service, I actually gained more experience and was able to transition into social life.

 

 

One day, after encountering an electronic cigarette, I started smoking more than two packs a day.

I didn't smoke cigarettes in my car or at home because they have a strong smell, but electronic cigarettes don't have a smell.

I started smoking both in the car and at home, and my smoking amount has increased significantly.

I continued smoking, comforted by the idea that electronic cigarettes are not much worse than traditional cigarettes.

During the last 3 to 4 years of my smoking period, I think I smoked way too much.

 

Four years of smoking cessation

Now, I will talk about my quitting smoking period.

While smoking an electronic cigarette, I underwent a health checkup and, for the first time during a comprehensive health examination, also added a carotid artery ultrasound.

It has been decided.

 

 

During the abdominal ultrasound at that time, while performing the carotid artery ultrasound of the neck, the examiner was...

You said, "Doctor, do you smoke? Your carotid artery is blocked...." and I was really surprised.

"Is it very blocked?" I asked, and they replied, "It's not something that requires immediate surgery, but later there could be a stroke or cerebral infarction."

He said, "The likelihood is very high, so you must quit smoking immediately," delivering a devastating blow.

Meanwhile, I asked if smoking was not the direct cause and if there were no other causes, haha.

The examiner firmly said, "It's a cigarette," I heard. ㅜ.ㅜ

So I decided to quit smoking immediately, and I have been smoke-free for over four years since that day^^

In the meantime, there were many crises, and I will talk about that later on~~

 

Before I share my personal successful smoking cessation method, I will first mention the dangers of smoking.

Smokers are pretending not to notice, thinking they'll be okay.

Because understanding the true dangers of smoking is essential to successfully quitting.

 

Diseases caused by smoking 

 

Smoking affects almost every organ in the body. As is well known, it is the most direct and significant cause of lung cancer.

It is the cause of the disease, affecting the lungs and leading to pulmonary diseases, as well as causing other fatal conditions.

It increases the mortality rate.

 

[Source: Ministry of Health and Welfare Smoking Cessation Guide]

 

In 2019, the number of deaths in Korea due to smoking was 58,000, which is about twice the total capacity of Jamsil Baseball Stadium!!

So many people are dying from smoking at this level, but smokers are deliberately ignoring it.ㅜ.ㅜ

Me too...

 

And it is involved in many cancers and directly influences them, leading to the development of the following cancers!!

 

[Source: Ministry of Health and Welfare Smoking Cessation Guide]

 

 

It is known that about 30% of all cancers are caused by smoking. When you quit smoking,

It is said that a significant portion of the incidence rate can be greatly reduced.

In particular, smoking is a major cause of cancer-related deaths, which significantly contribute to global mortality, and has been a leading cause of death in our country for decades.

It is ranked first.

 

 

In addition, it can also be a cause of many chronic diseases besides cancer.

 

      

[Source: Ministry of Health and Welfare Smoking Cessation Guide]

 

Among them, I will explain atherosclerosis, which was the decisive factor that led me to quit smoking.

I don't recall hearing about it before that health checkup, but I think you've probably heard the term arteriosclerosis quite often.

Atherosclerosis is a term combining "death" (similar to porridge) and "hardening," referring to the process where old pipes rust and become hardened.

When foreign substances accumulate, the diameter narrows, as fats and cholesterol build up on the inner lining of the artery, leading to endothelial cell proliferation.

'Jukjong' refers to the formation that obstructs blood flow and causes narrowing of the blood vessels.

I'm already somewhat blocked, and quitting smoking doesn't make it better, but it doesn't make it worse either.

If atherosclerosis continues to progress and causes a blockage, leading to a ruptured blood vessel, it results in a stroke. If it is blocked and blood does not circulate, it causes a cerebral infarction.

I only mentioned the carotid artery, which is towards the head, but if it were towards the heart, it would be a myocardial infarction...

 

Please refer to the information I have provided about myocardial infarction!

 

[Source: Korea Disease Control and Prevention Agency National Health Information Portal]

 

 

Six of my own successful methods for quitting smoking

 

1. Providing strong motivational factors

Actually, I had successfully quit smoking 10 years ago as well. Suddenly, everyone started a trend of quitting smoking.

I also tried to quit, and I was surprised to find it was easier than I thought, and I didn't find it difficult.

Lacking motivation to quit, I resumed smoking after eight months, and once I quit smoking, I...

My smoking amount has increased even more, and quitting smoking is just too difficult. ㅜ.ㅜ

You must find and provide yourself with the motivation to quit smoking in order to start quitting!

This is the most important thing... Your determination to quit is the most crucial.

 

 

 

2. Creating an environment for smoking cessation (eliminating smoking factors)

Factors that trigger the urge to smoke after strong motivation and starting to quit smoking are also quite important.

It should be blocked for at least 6 months.

In my case, I was weak in drinking and billiards, so I only drank at home and didn't play billiards at all.

Once about six months have passed and you become somewhat accustomed to enduring, it is also necessary to test yourself from time to time.

 

 

3. Engaging in hobbies (such as exercise)

Once I started with a strong will and managed to control my surroundings to some extent, smoking time became my own time.

It can be left over and may become boring. So, to forget that time, engage in hobbies that you can immerse yourself in.

It is necessary to have it.

In my case, I have fatty liver as well, so I spend my time doing weight training and running together, which helped me forget my desire to smoke.

 

 

 

4. Widely inform those around you about quitting smoking.

If you try to quit smoking alone, you might not realize you're quitting, and there's a high chance you'll start smoking again, haha.

Therefore, it is essential to inform family and colleagues extensively to eliminate external factors that may lead to smoking as much as possible.

I do.

I convinced my ex-wife, and if I succeed in a year, she'll change the car for me, so I was able to get a new car now, haha.

My acquaintance promised their family that if they failed, they would give them 1 million won from their personal allowance, and they succeeded.

It seems like you think there are many watchers planted around.

 

 

5. Write a smoking cessation diary

In the early stages, keeping a smoking cessation journal is also effective.

While writing a diary, I can resist the urge to smoke and identify the situations in which I feel the desire to smoke.

By thinking again and trying to eliminate such situations as much as possible next time, it will be easier to succeed in quitting smoking.

 

 

6. Practicing dietary therapy to help quit smoking

If you have been close to successfully quitting smoking, a dietary plan is essential for maintaining it.

There are many stressful moments and sudden thoughts that come to mind while working at a job.

 

Let's have a balanced vegetarian-focused diet.

Don't overeat; consume about 80% of your usual caloric intake.

Let's reduce caffeine and alcohol consumption that trigger the desire to smoke.

Let's prepare snacks for quitting smoking.

 

I believe snacks are the most important here. After quitting smoking, I feel bored and my mouth gets restless.

So, if I keep eating various things, I end up gaining too much weight. ㅜ.ㅜ

 

 

Chewing gum when you're bored can greatly help suppress the desire to smoke.

 

 

Eating something sweet makes me feel good, so my thoughts of smoking disappear a lot. It's because of the calorie issue.

I try to eat ones with a high Kakao content, haha.

 

P.S. I don't follow a special diet, but whenever I feel the urge to smoke, I use this toothpaste.

 

 

It provides a strong刺激 in the mouth along with a sweet taste, greatly satisfying the desire to smoke^^

I need to take the tablet, but my stomach feels a bit burning. ㅜ.ㅜ So I can't take it, but this is toothpaste.

It was okay.

And it's also very effective at eliminating bad breath, so I really like it haha.

Unlike other toothpastes, you only need to use a little, so a small amount lasts quite a long time~~

 

 

The amount shown in the picture is actually a bit more than usual~~

 

I have explained the method by which I have been able to quit smoking for over four years now.

Actually, since everyone is different, I can't say this is correct, but among many crises, so far

I think I am not experiencing any special cravings to smoke and am doing well to resist.

I hope this 글 can be of some help to many people~

I will end this lengthy message here.

Wishing everyone success in quitting smoking!!!! Fighting!!!!!

 

For those who need to quit smoking, you can find a lot of information by visiting the Quit Smoking Guide homepage link^^

 

Ministry of Health and Welfare Smoking Cessation Guide