Tips to Quit Smoking ( It includes Fagerstrom test for evaluating the degree of smoking dependence)

To quit smoking is important to decide on its own initiative to end the cigarette addiction, seeking to learn about the benefits of quitting, and help improve the functioning of the heart and lungs and reduce the risk of developing cardiovascular problems such as heart attack or stroke and even cancer, for example.

You can stop smoking without resorting to medical help, however, it is always important to follow some tips to avoid relapse and therefore meet certain guidelines to stop smoking can make the cigarette addiction disappear without great sacrifices.

Some tips to quit smoking include:

Set date
Throw objects
Avoid smoke smell

Tip 1 - Set a time to quit smoking

It is essential to set a date or a period to completely quit smoking, in a range of not more than 30 days after having thought about quitting.

For example, on May 1 can plan and visualize a new life without smoking and determine the last possible day to stop smoking, as on 30 May, or set a day with meaning, how to finish a course, get a new job or finish a packet, for example becomes more compelling and easier to start.

Tip 2 - Remove objects related to smoking

To quit smoking should start by taking the home and work all objects related to smoking such as ashtrays, lighters or old cigarette packages.

Tip 3 - Avoid smell

Another important tip is to avoid the smell of cigarette and, therefore, should wash the clothes, curtains, sheets, towels and any other object that may have cigarette smell. Also, avoid places where smoking is also advisable due to the smell of smoke.

Tip 4 - Eat arise when the urge to smoke

When you stop smoking, you should keep on hand a candy without sugar, a glass of water or tea, ginger pieces or guava juice, chew or drink whenever you give a lot of desire to smoke, also helping to reduce the feeling of hunger.

Moreover, in these times it is important to avoid foods high in fat and sugar, because the risk of getting fat is higher, it is important to practice physical activity during this period.

Tip 5 - Do enjoyable activities

When the urge to smoke comes, it is important that the smoker is distracted, doing activities that give you pleasure and replace the sense of loss, for example, walk outdoors, go on the beach or garden.

In addition, you should do an activity that spans time and hands daily as crocheting, gardening, painting or exercise, are great choices.

Tip 6 - Involve family

To quit smoking, the process is easier and less costly when family and close friends are involved in the process and help, respecting the characteristic withdrawal symptoms such as irritability, anxiety, depression, restlessness, physical discomfort, pain head and sleep disorders, for example.

In addition to these tips, there are other options that can help to stop smoking, such as green tea cigarette or some medicine with varenicline and bupropion, which help the body to adapt and detoxify the cigarette addiction.

Test to evaluate the degree of tobacco dependence

To evaluate the degree of tobacco dependence, we can make the Fagerstrom Test.

1 - How long after waking smoke your first cigarette?	After 60 minutes 0 31-60 minutes 1 6-30 minutes 2 Within 5 minutes 3	0 1 2 3
2 - Do you find it difficult to refrain from smoking in places where it is forbidden?	No Yes	0 1
3 - Which cigarette would you hate most to give up?	The first in the morning Any other	1 0
How many cigarettes per day do you smoke?	10 or less 11-20 21-30 31 or more	0 1 2 3
Do you smoke more frequently during the first hours after awakening than during the rest of the day?	No 0 Yes 1	0 1
Do you smoke even if you are so ill that you are in bed most of the day?	No Yes	0 1

Scores and Advice

After the quiz, you must add up the points of all questions and analyze the results, as follows:

• 0-2 points - very low dependence
• 3-4 points - low dependence
• 5 points - media dependence
• 6-7 points - high dependence
• 8 to 10 points - very high dependence

Typically, the higher the degree of greater reliance on the difficulty of quitting smoking but the most important is the determination to quit smoking.

In some cases, you may need medical supervision to start using drugs as pills or nicotine patches to help quit smoking.