Here are some strategies for quitting smoking that can help make the process go a little bit smoother.
Smoking is a powerful addiction, and quitting can be difficult.
Not everyone is successful in their first attempt, but failing to quit once doesn’t mean that you should give up on trying to quit altogether.
What are Reasons People Want to Stop Smoking?
- Health concerns: Smoking is linked to a range of health problems, such as lung cancer, heart disease, stroke, and respiratory diseases. Quitting smoking can reduce the risk of developing these conditions.
- Financial reasons: Smoking is an expensive habit. Quitting smoking can save a significant amount of money over time.
- Family and social pressure: Loved ones may be concerned about the impact of smoking on the smoker’s health and may encourage them to quit. Social pressure may also come from a desire to fit in or be accepted by non-smoking peers.
- Personal goals: Quitting smoking may be part of a broader goal to improve one’s health, fitness, or overall wellbeing.
- Fear of addiction: Some people may want to quit smoking because they fear becoming addicted or experiencing withdrawal symptoms.
- Second-hand smoke: Smoking not only affects the smoker but also exposes others to second-hand smoke, which can cause health problems. Quitting smoking can reduce the risk of harm to others.
- Personal values: Some people may want to quit smoking for ethical or moral reasons, such as a desire to protect the environment or reduce animal cruelty associated with tobacco farming.
Strategies for Quitting Smoking
Get Active
According to Smoke Free being physically active can help reduce the urge to smoke and control cravings.
When you’re engaged in cardiovascular activity and breathing heavily, the odds are that you won’t feel much like smoking.
While some people have reported that they feel a craving immediately after working out, this is attributable to increase energy levels and endorphins, and they’re typically short-lived.
If you’re accustomed to starting your day with a cigarette, replacing it with a quick jog or a low-impact cardio exercise is an excellent change.
Use Nicotine Replacement
A chemical addiction primarily drives every single urge to smoke to nicotine.
Using nicotine gum is a very effective smoking cessation tool because it can help curb cravings and eventually help you wean off nicotine altogether.
Many people find it preferable to using a patch because you can use it as needed rather than rely on a continuous influx of nicotine in your bloodstream.
Get Support
One aspect of quitting smoking that can make it feel so hard is thinking that you’re in it alone.
You’ll get very discouraged if you feel like nobody understands what you’re going through or you can’t talk to anyone about it.
It’s helpful to talk to people about how you’re feeling and get some motivational input from people who you’re close to.
You may also find it useful to join a support group, says Heart.org, and participate in an online community or call a smoking cessation resource line.
It’s helpful to talk about your commitment to quitting to reinforce why it’s your priority and help you stay on track.
Furthermore, reaching out to your support network is helpful as you’re experiencing cravings to help refocus your attention and maintain your resolve.
Eat Sweet but Healthy Snacks
Some people report a slight weight gain when they’re quitting smoking; this can occur for a couple of different reasons.
When people smoke often, it causes strain on the lungs and heart, which increases the heart rate.
A temporary weight gain is possible when a heart rate starts returning to normal.
In addition, smoking coats the olfactory receptors and desensitizes smell and taste.
According to Popular Science, quitting smoking makes things smell stronger and food tastes better, so people enjoy eating more.
Lastly, people may try to fill the void of smoking or satisfy an oral fixation by eating.
The best way to cope with the possibility of weight gain is to focus on having healthy sweets instead of sugary sweets.
Fruits and dried fruits make a great snack that you can take a few bites of at once.
How Can I Be Successful in Quitting Smoking?
- Set a quit date: Choose a specific date to quit smoking and stick to it. This can help you mentally prepare for the change and give you a clear goal to work towards.
- Get support: Inform your friends and family members about your plan to quit smoking and ask for their support. You can also consider joining a support group, talking to a counselor or therapist, or using a quit smoking app.
- Identify your triggers: Pay attention to the situations, people, or emotions that trigger your smoking habit. This can help you develop strategies to avoid or cope with these triggers.
- Create a plan: Develop a plan for how you will cope with cravings and withdrawal symptoms. This may include using nicotine replacement therapy, practicing deep breathing exercises, or engaging in physical activity.
- Stay positive: Focus on the benefits of quitting smoking, such as improved health, increased energy, and saving money. Celebrate your progress and reward yourself for reaching milestones.
- Be patient and persistent: Quitting smoking is a process, and it may take several attempts before you are successful. Remember that each time you try, you are learning and building skills that can help you in the future.
- Learn from relapses: If you do slip up and smoke, don’t give up. Use the experience as an opportunity to learn and adjust your plan for the future. Remember that quitting smoking is a journey; each step forward is a step towards success.
Words of Encouragement for Someone Trying to Quit Smoking:
Quitting smoking can be a challenging process, but it is also one of the best things you can do for your health and wellbeing. Here are some words of encouragement you can offer to someone who is trying to quit smoking:
- “You’re taking a big step towards improving your health and wellbeing, and I’m proud of you for that.”
- “I believe in you and know that you have the strength and determination to succeed.”
- “Remember that each day you go without smoking is a victory, no matter how small it may seem.”
- “You’re not alone in this journey – there are many resources and support systems available to help you.”
- “Every time you resist the urge to smoke, you’re building your willpower and resilience.”
- “Be kind to yourself and don’t give up – even if you slip up, it’s never too late to start again.”
- “Think about all the positive changes you’ll experience as a non-smoker, from improved health to more money in your pocket.”
- “You’re not just quitting smoking, you’re also setting a positive example for those around you.”
- “Take it one day at a time and celebrate every milestone – you’ve got this!”
- “Remember that quitting smoking is a process, and each step forward is a step towards success.”
Quitting smoking is no small feat.
Give yourself the best possible chance for success by getting physically active, using nicotine replacement, and avoiding unhealthy behaviors such as overeating.