Smoking can be one of the hardest things to quit, but one of the most rewarding. However to quit smoking means that you’ll be healthier, reduce your chances of getting certain cancers and other diseases and put a stop to premature ageing.
Here is useful information which may help you quit smoking, advice that will get you on the right path.
So you want to quit smoking, really?
You need to be fully invested, to really want to quit, for good. If you don’t have this mindset, it’s unachievable.
Determined to stop?
Create a quitting statement using these questions:
- What you want to quit?
- What is the timescale?
- Why are you quitting?
Use these questions to develop your own winning statement, it’s a very personal thing. However it can help you when you’re struggling, put it up on the wall, use it as a screen saver.
By the end of the article you’ll have gained what you need to make up your own statement. So, let’s understand more about this habit, knowledge is power.
Understand your relationship with smoking?
Here are simple questions, identify why you smoke. You may believe you know why you smoke but some reasons we are not conscious of.
- How often do you do it?
- When do you do it?
- Where do you do it?
- Who do you do it with?
The above will help you build up your own personal picture of your habit. What are common reasons why people smoke?
Reasons why people smoke
Pick which applies to you or come up with your own:
#1. Nicotine addiction
It’s addictive, people start smoking and continue because they become physically dependent on nicotine, they want to give up but can’t.
#2. Peer pressure and social connection
We are social animals and want to fit in, if your friends smoke, you want to be part of the group.
Smoking helps create an ingroup, or a way to connect to people, it instantly provides you with something in common.
#3. Habit and routine
Smoking becomes a habit, linked to specific times of the day, activities, people, situations or environments. Consequently, this is one of the hardest hurdles to overcome when giving up.
#4. Weight management
It’s a common belief that smoking helps suppress appetite and helps control weight. If this were true, it would be a dangerous way to live your life.
#5. Influenced by famous people
Advertising is no longer allowed and packets must be hidden from view, but people can still be influenced by others they admire or want to be like. So they want to emulate them.
#6. Stress relief
Some individuals perceive smoking as a way to cope with stress, anxiety, or other negative emotions. However, it may temporarily make people feel relaxed, but it doesn’t last.
What are the negative effects of smoking?
#1. Increased risk of cancer
Smoking is a leading cause of various types of cancer, including lung cancer, throat cancer and mouth cancer.
#2. Respiratory problems
Breathing toxics into your lungs can cause respiratory issues such as chronic obstructive pulmonary disease (COPD), emphysema, chronic bronchitis, and asthma.
It also causes a decrease in lung function overtime, leading to decreased lung capacity, and breathlessness when physically active.
#3. Cardiovascular disease
It’s a major cause of cardiovascular diseases like coronary artery disease, heart attack and stroke.
#4. Antisocial behaviour
It’s becoming antisocial to smoke, more and more limits and restrictions are being put on it, many work places won’t allow smoking onsite.
Smoking also makes you smell, smoke can linger, it’s a very distinctive smell.
#5. Increased risk of infections
Smoking weakens the immune system, leading to smokers being more susceptible to infections such as pneumonia, bronchitis, colds and flu.
#6. You’ll be a bit poorer
It’s an expensive habit, the government consistently increases the tax on such products to try to reduce the number of smokers, so it really hits your pocket.
#7. Premature aging
Smoking accelerates the aging process, leading to premature wrinkles and dry looking skin.
We can see that there are many negative effects of smoking meaning that there are potentially so many benefits to giving up. But why do you want to quit? This is personal to each of us.
What are your personal reasons to quit smoking?
Many of the above examples will hit home, and when you smoke you’ll be think about them. But pick the ones that really hit home and retain these as your own personal reasons for quitting.
Be aware of the obstacles to giving up
With the best of intentions and the greatest willpower there will be obstacles to giving up. These are the things that can derail your efforts.
This includes things like social occasions, when you have a smoking buddy, every time you attend these you nip out for a smoke.
Things can also cause you to be weak, such as drinking alcohol which can reduce your inhibitions and makes it more likely to relapse.
Stress and tiredness are also obstacles that will need to be addressed, when you’re stressed the first thing you may go to is the old reliable habit of smoking. Tiredness also deteriorates our willpower and can make us susceptible to getting back into bad habits.
Be aware of the obstacles that will stop you from giving up, have a strategy to push through these obstacles.
Considerations that can disrupt your progress
Quitting a bad habit is different for each person, below are factors to consider.
#1. Going cold turkey
While some individuals successfully quit smoking abruptly without any assistance, many find it challenging to quit “cold turkey”. Because of nicotine withdrawal and the struggle with breaking an ingrained habit, so this may not work for you.
#2. Substituting with other tobacco products
Switching to alternative tobacco product like nicotine patches or a vape is a means of effectively addressing the nicotine addiction.
However this may delay you giving up and only lengthen the process of giving up the habit.
#3. Ignoring the triggers
A lack of awareness can cause you to ignore the triggers that lead to you smoking, such as stress or social situations.
#4. Having unrealistic goals
Setting unrealistic goals will impact on your motivation, quitting something as addictive as smoking can take time and requires a strategy.
#5. Doing it on your own
Attempting to quit smoking on your own without support from friends, family or support groups may make it more challenging.
Making it public and involving others will help you get through the tough times.
#6. Relying on only willpower
Willpower is an important ingredient when giving something up, but on its own its often not enough.
If you ignore obstacles and triggers, you’ll always be placing yourself in a vulnerable situation. Also, nicotine patches or vaping may be a good way to wean you off the habit.
#7. Ignoring the mental side of smoking
An addiction to nicotine and the habits that come with smoking are mental and physical, don’t ignore the mental side, acknowledge it.
Tips, reminders and strategies to help you quit smoking
#1. Set a date to quit by
Decide whether to go cold turkey or reduce over a period of time.
#2. Professional support
There’s professional support available, from therapists, hypnotherapists to services provided through the NHS.
#3. Join a community
Being part of a group can help to quit, think of Alcoholics Anonymous or Slimming World.
#4. Using an Application to track your progress
There are many free or premium Apps which will monitor your progress, they can be a great motivator when you see how long you’ve not smoked.
#5. The right mindset
To give up smoking you have to want to quit, if you don’t truly want to give up you never will. You need to be in the right mindset and see yourself as a non-smoker.
#6. Make it public
Tell people what you’re doing, they can help you and you’ve committed yourself to a course of action.
#7. Replace it with something
Sometimes a gradual reduction in a habit helps, using a vape can help to fill the habit gap and provide you with the nicotine boost. The NHS identifies that e-cigarettes could be a useful alternative to smoking tobacco. Hence, can reduce the amount of nicotine in the vape to 0% when you feel ready.
#8. Avoid the triggers
Avoid things that trigger you to want to smoke, hanging out with certain friends, being tired or drinking alcohol. This maybe difficult to begin with but once you’re committed you can do these things without the worry of relapsing. If you find that alcohol is a trigger you can always give it up, there are very good reasons to quit alcohol.
However be aware that trying to achieve too much all at once will dwindle your reserves of willpower.
#9. Reward progress
Have something to look forward to, when you hit a certain milestone reward yourself, a new outfit or a day out. This can be anything that will motivate you to quit, however make sure that the reward is not worse than the habit you’re kicking.
#10. Display negative effects of the habit
Remind yourself regularly of the negative impact of smoking on you and those around you.
#11. Set up a savings account
You’ll have a good idea of how much you used to spend on smoking, save the money you would have spent and see your savings grow or your debts shrink.
#12. Remember why you’re quitting
List the reasons why you want to quit smoking. Display these reasons in an area you’ll be exposed to them, always a useful reminder in times of weakness.
#13. Throw away smoking related paraphernalia
Say goodbye to ashtrays, lighters and any other smoking related items.
#14. Change your routines
Alter your daily routine to avoid situations in which you would smoke.
#15. Stay positive
Time will reduce your cravings, it’s worth the effort, the benefits of giving up far outweigh the drawbacks.
Conclusion to quit smoking…
Quit smoking, it’s a challenge, but it’s also one of the most rewarding decisions you can make for your health and well-being. As we’ve explored, understanding your personal relationship with smoking, acknowledging the negative effects it has on your health and finances, and being prepared to face obstacles head-on are crucial steps.
It’s essential to approach quitting with a determined mindset and a clear plan. Whether you choose to quit cold turkey or gradually reduce your smoking, seeking professional support, joining a community, and utilising tools like Apps to track your progress can significantly increase your chances of success.
Replacing smoking with healthier habits, avoiding triggers, rewarding your progress, and constantly reminding yourself of why you’re quitting are all effective strategies to stay on track. Additionally, surrounding yourself with supportive individuals and staying positive throughout the process can also make a significant difference.
Furthermore, quitting smoking is not just about breaking a physical addiction; it’s about changing your mindset and lifestyle. Indeed, you have the power to take control of your health and live a smoke-free life, and once mastered you have the potential to put a stop to any negative habit.