It is no surprise that smoking during pregnancy is harmful — nonetheless roughly 13 percent of girls admitted to lighting up during the last 3 months of their pregnancies, according to the Centers for Disease Control and Prevention.
Kicking the habit can be difficult, and because there is not enough information that nicotine replacement therapy is secure, you are going to have to rely on other procedures.
The American Cancer Society advised Thursday as its annual Great American Smokeout, so keep reading to find out what you could do to give up your addiction today. This article will give you tips for How To Quit Smoking When Pregnant.
1. Acknowledge your own habit.
About 20 to 30 percent of women do not admit they’re smokers when speaking to their medical provider at first or second prenatal visits, based on Richard Windsor, professor of public health at George Washington University School of Public Health,
2. Make a commitment.
Once you’ve decided to quit, write a list of reasons why you’re and refer to the listing once a craving strikes. You also need to specify a target date to permanently cease, ideally within two weeks.
“Mark it in your calendar: This is the date which you are going to observe on an yearly basis as the day you quit smoking,” said Dr. Diane Ashton, deputy medical director of the March of Dimes.
3. Get support.
Asking for help is crucial to your success. Consult your health care provider for smoking cessation resources and therapist referrals, or find a support team, call a stop line, ask family members and friends for support, or group with somebody else and quit together. It’s also wise to instill a non-smoking policy in your house for guests and family. Change your surroundings.
“It is essential to be task-oriented,” said Windsor, who is also the author and application developer of A Pregnant Woman’s Guide to Quit Smoking. He suggested throwing out cigarettes, matches, lighters, and ashtrays. Moreover, identify your triggers and make a plan to prevent situations that could cause you to light up and manage stress in another manner.
4. Cut back slowly.
Rather than quitting cold turkey, slowly kicking the habit is best, Windsor said. Schedule your smoking times and areas for another five to seven days, and slowly begin to cut back to some degree you can manage. As you get closer to a target quit date, your addiction level will be considerably reduced.
5. Use the ‘smoke holding’ method.
Smoking in a deliberate manner, also known as the “smoke holding procedure,” helps you cut back. Inhale and let the smoke linger in your mouth, count slowly, and mindfully blow out it. Repeat many times.
“Even a normal smoker is going to begin to find some rather specific physical responses since the smoke is going to taste very bad, and that is the entire point,” Windsor said.
6. Create a “yuck jar.”
Turning a pleasurable smell into one that you’re repulsed by can succeed. Get a jar and poke holes in the top; add a cup of warm water and include five or four crushed cigarettes; screw on the top and shake. When a craving strikes, count to 20 slowly, break up the cigarette at the jar, and inhale deeply from the jar. Then, imagine the toxins in your body and your child’s body.
7. Be patient.
It is hard to give up an extremely addicting habit which you’ve probably had for years but remind yourself that a healthy life and healthy infant will be worth all the effort.
“Understand that you may relapse but don’t give up the effort all together,” Ashton said.
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