Ten ways that will help you quit smoking for good
Smoking has long been seen as a bad habit. We try smoking at a young age, and many then battle an addiction that lasts a lifetime. It is not uncommon for people to want to quit smoking for good to avoid the cost and the smell, the need to go outside and the look of despair from family members. Yet, enjoying it and breaking the habit are two different things.
While it is common for articles about quitting cigarettes or cigars to list the health risks of smoking, from heart disease to cancer, the impact of the habit on our well-being is significant. We might understand this, fear it, and still, it is hard to stop.
Therefore, rather than scare you with well-known information, we offer tips to help you break the habit for good.
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Start with the “why”
It is usual for all humans to struggle to do something because other people think it is a good idea. To commit to stopping, you need to want to stop. Consequently, step one in quitting is to list your reasons for wanting to leave. Why do you think it is a good idea to stop smoking? The more these reasons are personal to you and do not involve another, the more likely you will honour your commitment.
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Tell people
Quitting smoking is hard, so don’t try to do it by yourself. Tell people you are stopping smoking and make it clear that you want to be reminded. Every challenge is more surmountable when it is a group effort.
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What worked well
You have likely come close to quitting before; we all give it a go multiple times. Assess your past efforts and search out what worked. Then, remember what happened meant it didn’t work and be more conscious of it this time. You are aware that this moment that led you back to smoking is a temptation now so that you can avoid it this time.
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Write down your triggers
What caused you to start smoking again last time is likely only one of your triggers. There will be times when you are more likely to smoke than others. For some, it is when they drink coffee; for others, it might be when they are with friends. Working out what leads to your urges can help you expect and counter the impulse.
If stress is one of the main triggers, find other ways to calm yourself down such as meditation.
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Write down your plan and share it
When you have identified triggers, write down the plan for countering the urge. You can then share this plan with others so that they can aid you in your efforts. Friends can, by accident, make it harder to stop. Help them to help you; it will signal your seriousness to quit smoking for good
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Keep busy
When the cravings kick in, get busy! It is essential to keep your hands busy. Part of the difficulty of quitting is that you have developed muscle memory in your fingers. Weirdly, you will have to give them something else to do for a while.
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Exercise
Exercising when you are quitting serves three purposes. One, it keeps you busy until the urge passes. Two, it allows you to see the immediate impact of stopping smoking. You are likely to breathe much more accessible and have more strength and endurance capacity the longer you are away from your habit. Three, exercise affects the brain and can therefore also help relieve stress.
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Join a support group
Being in a group of fellow ex-smokers can give you the encouragement and support you need when times get tough. All humans believe no one else has suffered as much as they have, which is more challenging. Reading that everyone feels the same and that most succeed despite this problem means you will keep going.
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Use a quitting aid
Many products on the market are designed to help you with your cravings. Some patches and devices can give you smaller doses of the addictive nicotine and help wean you off your habit. If you ask your pharmacist, you can be sure they will know what product might work best for you.
You might consider the NHS Stop Smoking Services to help you quit.
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Remember, there isn’t just one cigarette.
As tempting as it might seem to have just one cigarette, you must remember that this one moment of weakness will send you back to the beginning of your journey. Each time you have ‘just one more’, you are putting off your body’s ability to fight the addiction.
Conclusion
The impact on your body when you choose to stop smoking is almost immediate. After 20 minutes, your pulse rate returns to normal. After 8 hours, your oxygen levels begin to recover, and by 48 hours, the carbon monoxide is flushed from your system. As soon as 72 hours after quitting, you will begin to breathe easier, and your energy will return. After a year, your risk of a heart attack has halved, and after ten years, the same is true of lung cancer. Keep going; the benefits are huge.