Smoking is a hot topic at the moment, with news headlines and debate centred on outdoor bans and the cost of smoking on health services. Research indicates that around 60% of UK smokers want to quit, but how do you give up smoking? If you’re trying to cut down or stop altogether, here are some strategies to try.
Image source: https://pixabay.com/photos/smoking-ashtray-cigarettes-8561797/
Willpower
Government figures show that up to half of smokers try to quit with no formal support or help. Using willpower alone may work for some people, but it’s not always successful. It can be particularly tough to give up without any help if you’re a heavy smoker or you’ve smoked for many years. Smoking is a habit, which is often very difficult to break even when you know that it’s beneficial for your health. If you are thinking about giving up smoking using just your willpower, it’s helpful to seek support from those around you. Avoiding places where you usually go to smoke and minimising contact with other smokers may make it easier to quit, especially during the early stages. Set a target. Research shows that if you can give up for 28 days, you’re five times more likely to quit for good. Keep reminding yourself why you want to give up and keep busy. Take one day as it comes and celebrate milestones along the way.
Vaping
Vaping is sometimes recommended as an alternative to smoking for people who want to stop smoking. There is a lack of data linked to the long-term effects of vaping, as it is still relatively new, but it can offer benefits for smokers. If you use products like vape pods, you can control the amount of nicotine and eliminate exposure to many of the harmful chemicals found in cigarettes, such as tar. Vaping is not always effective for smokers who want to quit and it is not recommended for non-smokers but it could be beneficial for some people. Figures from ASH (Action on Smoking and Health) show that trying to quit smoking is the main reason for vaping for around 25% of people who vape.
Nicotine replacement therapy
Nicotine is an addictive substance, which is why it’s often so difficult to give up smoking. Nicotine replacement therapy (NRT) utilises alternative sources of nicotine to help people adjust to lower doses and eventually cut out nicotine completely. Examples include nicotine patches, gum, inhalers, lozenges and sprays. Studies show that NRT can increase success rates by around 1.5 times.
Medication
Some people experience cravings and withdrawal symptoms when they stop smoking. Medication can be used to alleviate withdrawal symptoms and reduce the severity of cravings. The chances of giving up double when using medication, according to government data.
Image via https://www.pexels.com/photo/a-doctor-talking-the-patient-7579831/
Group support
Stopping smoking can be tough if you’re going it alone, especially if your partner or your colleagues or friends smoke. Group support provides access to tailored support sessions and programmes with other smokers who are also trying to quit. Many people find it easier to stay focused when they have others around them. You can get information about local resources from your doctor or pharmacist. It’s also beneficial to explore online groups. Other people who are in the same boat will understand what you’re going through. You can motivate and support each other, especially during the harder days.
Changing your routine
Some smokers have a set routine, which makes them more likely to smoke at certain times or in certain places. If you’re a social smoker, for example, you may find that you smoke more when you’re out or if you’re at work and your colleagues go for a cigarette. Changing your routine can help you break habits and adopt new ones. If you only smoke when you’re at the pub or with certain friends, for example, avoid the pub for a while and try different social activities with different people. Hang out with friends and family members who don’t smoke and go to places where people don’t usually smoke. Go for a meal, go bowling or watch a film at the cinema, for example. Tell your friends, relatives and workmates that you’re giving up and ask them to be mindful of this when you make plans.
Picture from https://www.pexels.com/photo/people-inside-a-hall-for-group-therapy-5711173/
Smoking is a major public health issue. Research shows that 60% of UK smokers want to quit, but it’s not easy to stop smoking. If you’re hoping to cut down or give up altogether, it’s beneficial to learn about stop-smoking methods and explore different strategies. Speak to health professionals, get advice from support services and previous smokers and involve your partner, friends, colleagues and family members.
