“The moment you decide to quit smoking, you start blaming every wrong thing in your life on quitting cigarettes. If your brain stops working, instead of accepting it and trying to move on, you start thinking, ‘If only I could light a cigarette, all my problems would be solved.’ And that’s where you begin to question your decision to quit smoking.”
These words are from Allen Carr, an author who has written a book full of tips and methods on how to quit smoking.
You might have often heard people say they need to start going to the gym, quit smoking, and work on their personality. However, every smoker knows that quitting smoking is not easy. The nicotine found in tobacco is highly addictive, making it extremely challenging to quit. Despite this, millions of people worldwide have successfully managed to quit smoking.
While there is never a perfect time to leave bad habits behind, it is always a good idea to consult a professional healthcare provider before attempting to quit smoking. On the occasion of World No Tobacco Day, we have gathered a few tips to help you quit smoking and start this journey.
Create a List of Reasons to Quit
Firstly, make a list of why you want to quit smoking. This list will serve as a constant reminder of your motivations and will help you stay committed.
Inform Your Circle
Tell the people around you that you are quitting smoking. This will not only make you more accountable but also ensure that you have a support system.
Reflect on Past Attempts
If you have tried to quit smoking before, think about what strategies worked for you during those attempts. Understanding what helped you previously can give you a better chance of succeeding this time.
Identify Triggers
Recognize when and why you feel the urge to smoke. Make a list of all the situations that lead you to smoke, such as driving, taking a break at work, after meals, or when feeling stressed or bored. Next to each trigger, write an alternative activity you can do instead, such as drinking tea or coffee after meals, going for a walk, or exercising when feeling stressed.
Understand the Health Risks
Let’s talk about the harms of smoking and why it is essential to attempt quitting.
According to the World Health Organization (WHO), tobacco kills more than eight million people each year. This includes an estimated 1.3 million non-smokers who are exposed to secondhand smoke. WHO emphasizes that “all forms of tobacco are harmful, and there is no safe level of exposure to tobacco.”
Angela Siobanu, Technical Officer for Tobacco Control at the WHO European Office, states that “secondhand smoke contains over 7,000 chemicals, 70 of which can cause cancer.” For non-smokers, exposure to secondhand smoke increases the risk of lung cancer by 20 to 30 percent.
Impact on Heart Health
Tobacco smoke also damages our heart health. Siobanu further explains that “exposure to secondhand smoke for less than an hour can damage the inner lining of blood vessels, increasing the risk of heart attack.”
Tips to Help You Quit
Here are some practical tips to help you quit smoking:
- Set a Quit Date: Choose a specific date to quit and mark it on your calendar. This will give you a clear target to aim for.
- Get Support: Join a support group or find a quitting buddy. Sharing your experiences and challenges can provide motivation and encouragement.
- Stay Busy: Keep yourself occupied with activities that keep your mind off smoking. Engage in hobbies, exercise, or spend time with non-smoking friends and family.
- Avoid Triggers: Stay away from situations or places where you are likely to be tempted to smoke. If certain people or settings trigger your urge to smoke, try to avoid them initially.
- Use Nicotine Replacement Therapy: Consider using nicotine patches, gum, or lozenges to help manage withdrawal symptoms.
- Reward Yourself: Celebrate milestones in your quitting journey. Treat yourself to something special as a reward for staying smoke-free.
Remember, quitting smoking is a process, and it’s okay to seek help. Each day without a cigarette is a step towards a healthier life. With determination and the right strategies, you can overcome the addiction and enjoy a smoke-free future.