How to quit smoking
How to quit smoking
If you’re a regular smoker, then quitting the habit could be the single most impactful action you can take to improve your overall health.[1] Cigarettes are filled with chemical compounds, some of which are poisonous. By stopping smoking, you allow your body to stop consuming these toxins and start a process of repairing the damage that has been done – no matter how old you are or how long you’ve been smoking.[2]
How can I quit smoking?
The benefits of quitting smoking are well-documented,[2] but what’s also clear is that it’s a challenging endeavour. Withdrawing from your smoking habit can cause a range of uncomfortable symptoms which may encourage you to pick up the cigarettes again – but by strengthening your resolve and using tried-and-tested techniques to make the journey easier, success is more than possible.[3]
Below, we explore some of our favourite tips to help you quit smoking for good.
Accept support
One of the best things you can do to ease the path towards abandoning your smoking habit is to accept the help you are offered. Whether that is your friends or family members helping you to get rid of cigarettes from around the house, colleagues keeping you accountable when you’re tempted to have a smoke break at work or medical professionals signposting you towards medicines or resources that can help, any and all support can help to make your goal more achievable.[3]
Make a list of reasons you want to quit
In any long-term project, keeping sight of your ‘why’ can help you to find the motivation and discipline needed to get the job done. The same is true of stopping smoking. Make a list of all the reasons you’d like to quit – maybe you want to improve your health, save money or protect those around you from the dangers of secondhand smoke. Whatever the case, remembering the convictions that led you to quitting in the first place can give you the strength to continue when withdrawal gets tough.[3]
Treat symptoms so you’re not tempted to smoke again
Speaking of withdrawal symptoms, you may find it useful to prepare yourself ahead of time. Withdrawal can cause a number of side effects including difficulties in concentrating, irritability and even a cough or sore throat, each of which has the potential to make you feel like quitting was a mistake. But remember, there are ways to treat these symptoms to alleviate discomfort while you pass through withdrawal.
Nicotine replacement therapy (NRT) products can help with overall symptoms, and may be useful if you have a lot of different withdrawal symptoms all at once. But for more specific symptoms such as a sore throat, a targeted treatment such as one of Ultra Chloraseptic’s anaesthetic throat sprays may be more effective. These sprays use a local anaesthetic to temporarily numb throat pain, helping to deal with your sore throats while on the road to quitting smoking.[1]
Replace the habit with something else
Stopping smoking can give you back a lot of time in your day, but it’s not always easy to stop yourself from reaching for a cigarette if you don’t fill that time with something else. This is where replacing the habit can come in handy. By replacing the smoking of a cigarette with something more healthy, such as a walk around your building or a fruit snack, you can build a new habit that replaces the desire to smoke.[4]
If you usually smoke menthols, then you may find it useful to replace your cigarettes with something else menthol-flavoured to help ease the transition. Sugar-free menthol gum can be a great alternative that you can almost always use to help you quit smoking. And, if you want to combine this tip with the treatment of a withdrawal sore throat, consider using Ultra Chloraseptic’s menthol flavoured throat spray – the same soothing benefits with that familiar taste.
Take note of any triggers you have
Last but not least, another way to make stopping smoking easier is to know why you smoke. Many smokers have specific triggers that lead them to light up a cigarette. These could include:
- Emotional prompts – stress, boredom, anger, sadness
- Social prompts – seeing someone else smoking, having an alcoholic drink, having a smoking break
- Stacked habits – talking on the phone, having a morning coffee, driving.
By identifying which, if any, of these triggers affect you, you can begin to focus on what changes you can make to your lifestyle in order to avoid and defeat the urge to smoke. For example, if you usually light a cigarette to smoke while driving somewhere, consider eating a mint when you get into the car instead. If stress makes you smoke more, you can find resources to help you develop healthier coping mechanisms, or take action to reduce the amount of stress in your life.[3]
Quitting smoking is by no means easy, but it can be hugely beneficial to your overall health and wellbeing. By using some of the tips discussed above and taking advantage of free NHS stop smoking services in your area, you can make the change and leave your cigarettes behind for good.[5]
Resources:
[2] – https://www.nhs.uk/better-health/quit-smoking/why-quit-smoking/benefits-of-quitting-smoking/
[3] – https://www.nhsinform.scot/stopping-smoking/my-quit-plan/
[5] – https://www.nhs.uk/live-well/quit-smoking/nhs-stop-smoking-services-help-you-quit/