For some people, drinking and smoking go hand in hand, and can be difficult to stop both habits at the same time. Recovery must be an experience of freedom. Thereforein order to stop drinking and smoking means gaining a deeper commitment to personal freedom and live without sense of addiction.People who quit drinking and smoking at the same time tend to experience less severe symptoms of withdrawal and have less risk of relapse.
STEP 1: Commit to quit smoking and drinking
· Keeping a written record of the negative effects of alcohol and smoking will serve as a constant reminder of why you chose to stop.
· Consider how the smoking and alcohol interfere with your relationships and social life.
· Find the triggers.
· Set goals.Be clear if you want to quit completely or gradually. While some people want to quit smoking and drinking for social or health reasons, others may do so for medical reasons or because they have an addiction. Think about your reasons and then choose your goals.
· Set targets that include quiting nicotine and alcohol simultaneously.
· Enter a date for each objective to realize the commitment.
STEP 2: Get ready for the change
· Get rid of all addictive substances in the house.
· Ask other members of your household to support keeping your home free of alcohol and products containing snuff so you can avoid the temptation to consume daily.
· Avoid going to bars and other places where alcohol and smoking is probable.
· Sit in non-smoking sections of restaurants and choose non-smoking hotel rooms.
· Avoid high-risk situations. High-risk situations may include feeling alone, tired and annoyed. Be sure to get enough sleep, eat during the day and not isolate yourself socially to avoid these high-risk situations.
STEP 3: Facing the urge to smoke and drink
· Replace alcohol and smoking with more positive choices.
· Try to pinpoint what are the positive affects you get after alcohol and smoking. In addition, make a brainstorm about how you can get the same effect. Confronting the problem may include relax and breathe deeply, talk with a friend or taking a walk.
· Sign up for an exercise program. Often, exercise helps reduce withdrawal symptoms and gives you something to do when you feel like smoking or drinking.
· Enjoy a new hobby.
· Try something new that looks fun and interesting.
· Distract yourself. If you feel like smoking or drinking or experience withdrawal symptoms, distract yourself until you have passed the urge to smoke or drink.
· Distracts your mind and body. If you feel like smoking or drinking, chewing gum, go for a walk, open the window or start a new activity.
· Find ways to relax. Relaxation is the key to recovery. Excessive stress can cause a relapse.
· Allow yourself a few snacks. However, you must choose the healthiest. Allow yourself to eat some ice cream from time to time or soft drinks with effervescence.
· Stay focused. The better you face the urge to smoke and drink, be less likely to relapse.
STEP 4: Face Abstinence
· Observe withdrawal symptoms. When you stop drinking alcohol or smoking, your body may experience withdrawal symptoms because they do not continually consume these substances. Withdrawal symptoms to smoking and alcohol can include anxiety, depression, fatigue, headache, nausea, tremors, stomach cramps and elevated heart rate.
· Control your withdrawal. Although abstinence to smoking can be unpleasant for both your body and with emotions, alcohol withdrawal can be dangerous.
· Alcohol abstinence can cause symptoms which in turn can cause severe neurological and mental problems. This may include body tremors, restlessness, fear, hallucinations and seizures.
· Seeking medical attention if you experience these symptoms.
· If you are a long-term drinker and drink a lot, consider you a medical detoxification supervised by a doctor.
· Choose a method for nicotine withdrawal. While some people suddenly stop using nicotine, others choose to reduce exposure to nicotine to reduce withdrawal symptoms. There are many options available to replace like nicotine gum, patches, nasal sprays and prescribed medications (such as bupropion) while your body adapts to lower levels of nicotine.
STEP 5: Commit to continue treatment
· Looking for a therapist. It is difficult to treat addiction on your own and a therapist can be a constant source of responsibility and support. Working with a therapist can include lectures on emotional triggers, finding coping strategies and relapse prevention and a better understanding of the emotional causes of addiction.
· Addiction can coexist or contribute to psychiatric disorders such as depression,schizophrenia, anxiety or bipolar disorder. Along with therapy, prescribed drugs can treat constant psychiatric disorders that contribute to addiction.
· Get a medical evaluation. A medical evaluation can help point out how cigarettes and alcohol have affected your body.
· Seeking hospital treatment. If you're afraid of not being able to quit smoking and drinking on your own, consider entering a recovery center. An intensive treatment center can be a great help to cope with the physical and emotional challenges of addiction and leave it in a supervised and supported. An intensive treatment program can help you decide how to detox, monitor your physical and emotional state as you reduce your consumption of alcohol and nicotine.
· Treatment often includes intense individual and group therapy that focus on mental health conditions. You may be prescribed medications to treat and monitor psychiatric disorders while in treatment.
STEP 6: Seek support
· Get help from family and friends who can give you support.
· Ask them to help you avoid drinking and smoking when they are with you.
· Search local support groups.
· Talk about your efforts in anenvironment supportive enough and whocan share similar experiences. They can make a big difference in your attempt to quit smoking and drinking.