As a smoker, the last thing that you want to hear is how unhealthy the habit really is. But hear it you shall; in the UK alone, 75’000 people die from smoking each year, with many more developing conditions that will debilitate them for life.
Worldwide, that figure stands at 8 million. If those frankly frightening statistics weren’t enough to scare you off the cigs for good, then can we assume you’ve found giving up a challenge?
You’re not alone. Every year, thousands of people try to quit smoking but struggle when the craving for a cigarette kicks in. If you have recently made the decision to stop smoking but are finding it difficult, here are 10 tips that will help you to stop smoking for good.
Find Your Reason
There are so many reasons to stop smoking, but in order to get the motivation to quit, you need to find a powerful and personal reason, unique to you. Whether it is to improve your health, save a bit of money or for the well-being of your family and friends, having a definite reason to stop smoking will help make the process of quitting easier for you.
Take some time to reflect on what truly matters to you and how smoking impacts those aspects of your life. For instance, consider the long-term health benefits of quitting, such as reducing your risk of heart disease, lung cancer, and other serious illnesses. Think about the financial savings and how you could use that money for something more rewarding, like a vacation or a new hobby.
Additionally, consider the positive influence you can have on your loved ones, especially if you have children who look up to you. By identifying a deeply personal and meaningful reason, you create a strong foundation for your commitment to quit smoking, making it easier to stay focused and motivated throughout your journey.
Keep Your Hands & Mouth Busy
One of the challenges of quitting smoking is the habitual action of having something in your hands or mouth. To combat this, find alternatives that can keep you occupied. Chewing gum, snacking on healthy foods like carrot sticks, or using a stress ball can help satisfy the physical aspect of the habit. Keeping your hands and mouth busy can significantly reduce the temptation to reach for a cigarette.
Consider Nicotine Replacement Therapy
When you quit smoking, your body will suffer from nicotine withdrawal, which can make you irritable, cause headaches, and make you feel more tired than usual. A gradual giving up, then, using nicotine replacement therapy, could help you manage this withdrawal in a sustainable way. As such, it’s one of several NHS approved methods of giving up.
Replacing cigarettes with a lower dose of nicotine whilst removing the other harmful aspects of smoking, such as tar, carbon monoxide and a whole host of other dangerous chemicals, can be helpful in circumstances when withdrawal occurs. The prevalence of nicotine pouches in the UK is largely down to this approach. These pouches are discreet, easy to use, and come in various flavors, making them a popular choice for many trying to quit smoking.
In addition to nicotine pouches, other common nicotine replacement options include nicotine gum and nicotine patches. Nicotine gum allows for quick relief from cravings by chewing, while nicotine patches provide a steady release of nicotine throughout the day.
Seek Help From Your Loved Ones
When it comes to quitting smoking, you shouldn’t have to go through it alone. Having either a friend or a family member by your side will help you through the process. Not only will they encourage you to keep going, but they can also distract you when you are having a craving.
Studies have shown that those who seek support from their loved ones are more successful when it comes to quitting their habit, so what are you waiting for? Pick up that phone today.
Give Yourself A Break
One of the reasons why many people smoke is that the nicotine within cigarettes helps them to relax or gives them an excuse to take a break. For some, perhaps the craving is actually for a spot of downtime as well as the cigarette itself?
So, when you quit smoking, you will need to find new ways to help you relax. Why not try exercising, taking up a new hobby or even listening to music to help you relax? Giving yourself a break and taking some time to relax will also help when your nicotine cravings start to kick in.
Avoid Alcohol And Other Triggers
Alcohol is a huge trigger for many smokers. When you drink, your cravings become more intense, and these supercharged cravings, combined with alcohol’s effect on your sense of judgment, make it harder for you to resist a cigarette. As such, when trying to give up smoking, then, it’s wise to take a break from alcohol, too.
Another trigger that many people associate with smoking is drinking coffee. If you are used to having a cigarette with your coffee in the morning, try switching it out for another drink.
Get Moving
Moving your body, even by going for a short walk or through a more focused exercise session at the gym, can ease your withdrawal symptoms and distract you from any cravings that you may have. In fact, according to the charity Smoke Free, it’s been shown that ‘’withdrawal symptoms and cravings for cigarettes decrease during exercise and up to 50 minutes after exercising.’’
As an added bonus, the calories that you burn from this exercise will ward off any weight gain that you may get as you quit smoking.
Reward Yourself
One of the key steps to successfully quitting smoking is to reward yourself. Quitting smoking means you will save a bit of money, so make sure you treat yourself to something nice with the money that you usually would have spent on buying cigarettes. Rewarding yourself will help you to stay motivated and on track.
Practice Mindfulness & Meditation
Mindfulness and meditation can be powerful tools in your journey to quit smoking. These practices help you become more aware of your cravings and manage stress, which is often a trigger for smoking. By incorporating mindfulness techniques, such as deep breathing exercises or guided meditation, you can reduce anxiety and improve your overall mental well-being, making it easier to resist the urge to smoke.
If At First You Don’t Succeed
Quitting smoking can be extremely difficult for some, so it usually takes a couple of attempts to actually stop smoking for good. If you fall off the bandwagon and have a cigarette, don’t be too hard on yourself. You should use it as future inspiration to get back on track, come back stronger than ever and go again!
As you can see, quitting smoking can be a long and difficult journey; but by following these 10 simple tips, you will be sure to quit smoking for good.