We are in the new year, which means that most people will struggle to maintain their determination to quit smoking.
According to the Office for National Statistics, more than 70% of people who smoke today say they want to quit smoking. But anyone who tries to stop will know: getting rid of cigarettes forever can be easier said than done.
Quitting smoking can be a difficult journey, but if you start the year with a resolution to prioritize your health, stopping is one of the most important things people can do, and there are many tips and tricks you can use to help. You reach your goal and reap the benefits
Smoking increases the risk of stroke, heart disease, and many types of cancer, and is one of the main causes of death and disease in the UK (NHS estimates that one in two smokers will die of smoking-related diseases).
Finding friends who don't smoke can help in the long run (Picture: PA)
Although there are urgent health reasons to stop smoking overnight, smoking is addictive and for most people, the fact that "cold" is not profitable.
In fact, only a small percentage of people succeed with the "cold turkey" method, so don't punish yourself if you are one of the many who try to do it but find it too difficult.
But there are many other steps you can try: getting support from your health care provider, which can include nicotine patches and chewing gum along with counseling, can greatly increase your chances of being abandoned.
Here, addicts and cravings share some important tips to help you quit smoking ...
Make a plan to stop smoking
The first thing you have to do is set a date and stick to it. "There is no reason," said Steve Clarke, a psychology specialist in addictive behavior at the Priory's Life Works hospital in Woking (priorygroup.com).
"Every time you find yourself in a difficult situation, repeat that the behavior will pass and last until the urge stops."
And have a relapse prevention plan.
Over time, Clarke says that cravings decrease dramatically, but at first you have to make a 'relapse prevention plan' just in case. "Identify potentially difficult events, such as parties, for example, and plan your escape route beforehand."
If he knows he will be tempted to continue after a drink or two in the pub, Clarke thinks it's worth the while to miss social events until he craves his desire to be controlled
Change your routine
Smoking can easily become an automatic behavior that is associated with daily routines, such as an afternoon vacation. Clarke suggests changing your schedule so lighting is no longer a ritual.
"If cigarettes after eating are rituals, they need to be destroyed," Clarke said. "Wake up and wash the dishes immediately, or sit in a room where you don't smoke and start reading books to fill your mind elsewhere."
Register some support
Telling friends and family that you are determined to give up can help you stay accountable. "If someone you know also wants to give up, suggest that you give up," Clarke suggested.
Ask close friends to participate in smoke-free activities when stopping, such as exercising or going to the movies, and asking them to stop smoking at any social event.
At first you may feel disturbed when you are prohibited from lighting at night, but in the long run you will thank them when you are finally smoke-free.
Identify when your desires attack
If you have ever tried quitting smoking, you will see that some parts of the day may feel more difficult than others.
Cravings occur because your body loses normal nicotine and can be activated by signals, such as drinking or feeling very happy, sad or stressed.
"Hope can last five minutes, so make a list of five-minute strategies that will help you manage this," Clarke said.
For example, you can make crosswords on the phone, take a walk, or just connect to a podcast for five minutes. If you have a night, go dancing, engage in a conversation that is not related to cigarettes or go completely.
Running is great to keep your mind busy (Picture: PA)
"For many people, smoking is a way to combat stress," Dr. Arun Thiyagarajan, medical director of the Bupa Health Clinic (bupa.co.uk).
"If you smoke as a way to deal with this situation, seek the help of your primary care doctor, who can tell you about healthier ways to face the most difficult times in your life and help you through the process of quitting smoking."
Reach out to the hand
"Research has found that even a little exercise, like walking five minutes or stretching, can reduce desire," Clarke said.
This suggests joining a local group, such as yoga, mindfulness or walking, which has good social elements, so it feels less like a task.
You can even use quitting smoking as an opportunity to get the skills you always want, such as salsa dancing, boxing kicking, or ballet.
Keeping your hands busy is also important
Besides making the mind busy, high endorphin after exercise is a very good substitute for nicotine, which causes positive feelings in the body.
You may not be able to see the benefits of quitting smoking in your body, but once you see the beginning of the six pack formation, you will be more likely to follow your new habits.
Make friends who are smoke-free
A common "mistake" when trying to quit smoking is to surround yourself with temptation.
"When you're at a party, stay with non-smokers," Clarke suggested. "Don't join smokers in your group and pretend that you will be fine, because chances are, you won't do it.
"Most likely, stimulation will increase and exposure to cigarettes and cravings will increase - after all, we don't visit barber without haircut, right?"
Keep your hands and mouth busy
If you like to hold cigarettes, Clarke says you must have a pen or other cigarette-shaped object when you are tempted.
"When you go out, try to put your drink in your hand which usually holds a cigarette or straw to keep your mouth busy," he added.
Think of wider benefits
"Smoking is not only harmful to your own health, but it can also be dangerous for people around you," Dr. Thiyagarajan. In other words, stopping is not only good for you, but also good for the people you love.
"Also, think about how much you will save if you save the money you usually spend on cigarettes.
"The cost of smoking continues to increase, so look as an opportunity to save money quickly and reward yourself with savings by buying something you like or need."
Positive thinking
You may have tried to quit smoking before and you haven't succeeded, but don't let it discourage you.
"If you have tried previously failed, see where you might not succeed and make changes." Clarke said.
"Remind yourself how nice it feels to have health and financial benefits, and keep a checklist that reminds you of the reasons why you chose to quit."
As for the annoying cravings? Remember, it will also happen soon.
