One of the best things you can do for your health and life is to quit smoking. But we also know that it’s not easy – quitting nicotine addiction takes courage, a good plan and helpful strategies for quitting. Whether you’re a first-time quitter or have tried to quit before, these 10 expert tips can set you up for success, to help you make it to a smoke-free life. 1. Talk to your doctor. Your doctor is your best resource for quitting. Explain that you want to quit, review what he or she wants to discuss, have your doctor answer your questions, and pick a date to quit. If you feel comfortable with your doctor, you can also consider medications or nicotine replacement therapy (NRT) to support your quitting process.
1. Set a Quit Date and Stick to It
One of the most impactful first steps you can take is to pick a quit date. Set a date sometime within the next two weeks; that way, you won’t lose motivation by having to wait too long, but you’ll have time to prepare. Then, mark the date on your calendar. Make it officially known and make a commitment to yourself to quit smoking that day. Doing so provides you with a clear-cut target towards which you can rally mentally and physically.
2. Know Your Triggers
Triggers are the people, places and things that make you want to smoke. They can include stress, social situations or a morning cup of coffee. Sometimes, you can prevent triggers before they happen. Identifying your triggers helps you to plan for how you will stress is a trigger, for example, figure out healthy ways to handle it, such as exercise or meditation.
3. Build a Support System
It is easier to quit if you have the support of friends, family and co-workers. Tell them you’re quitting. Having positive encouragement from others can be a strong motivator. You can also join a support group or find an online forum to talk to others who share their experiences and give advice.
4. Use Nicotine Replacement Therapy (NRT)
This can make giving up smoking a challenge, but using Nicotine Replacement Therapy (NRT) reduces cravings and alleviates withdrawal symptoms. Patches, gum, lozenges or an inhaler can all deliver a controlled dose, without the harmful chemicals that cigarettes contain. NRT doubles your chances of successfully quitting.
5. Stay Busy to Keep Your Mind Off Smoking
Being bored is one of the biggest triggers to smoking, so get busy with hobbies, new exercise programmes, or more time with new, non-smoking friends. The more busy you are, the less you will think about smoking.
6. Change Your Routine
If you smoke as part of your daily routine – in the morning with your first cup of coffee, or at work during coffee breaks, for example – altering your pattern will break your smoking habits. Switch your morning brew to tea or take strolls at work instead of hitting the vending machines.
7. Avoid Alcohol and Other Triggers
Just as alcohol is a common trigger for smoking, drinking can reduce your resolve to quit. So, try to cut back on alcohol or stop altogether, at least in the first few days of stopping. The same goes for other triggers: if you quit, stay away from social situations where you’d usually light up.
8. Reward Yourself for Milestones
When you have quit it is a big achievement. Reward yourself. Set milestones, such as one day, one week or one month cigarette free, and reward yourself at that point. You can spend a little money on your reward, such as going to a restaurant or a movie, but it doesn’t have to be expensive.
9. Focus on the Benefits of Quitting
If you’re tempted to smoke, stop and think of the benefits of not doing so. You will breathe easier, have more energy, save money, and reduce your risk of serious medical problems. This visualisation can help you sustain your resolve to stay smoke-free.
10. Don’t Give Up if You Slip Up
Quitting smoking is a journey. Relapse is normal and you shouldn’t beat yourself up if you have a slip. Get back on track as quickly as possible, think about what caused your relapse, and do your best to not let it happen again.
Conclusion
It’s no easy task to quit smoking. It takes time, effort and sticktoitiveness. But by following these 10 tips, you’re in an excellent position to make the journey easier and to boost your success. Remember, you’re in good company. There are millions of former smokers who did it and stayed quit. Keep your goal clearly in mind, stay focused… and stay smoke-free!