5 Tips to Stop Smoking: Resources for Yourself or Loved Ones
We all know the adverse health consequences of smoking cigarettes including lung damage, fertility issues, heart disease, artery disease, increased blood clots, bronchitis, COPD, and many forms of cancer. However, knowing those adverse consequences and making fundamental changes to quit can be a giant leap that requires lots of perseverance in daily life. Below are a few tools that may be helpful. Hopefully, you haven’t tried a few, or at least not in combination, and feel inspired to give quitting a go.
1. Replace the habit.
Smoking is a habit. Replace smoking with a healthier pattern, and you will be much more successful. Habits take about 30 days to establish and 60 days to become automatic. When choosing a healthy replacement habit, think about why you smoke. Do you smoke for anxiety, boredom, or as a treat? Find a replacement habit that will help you in the same manner. Suggestions include a short workout, a healthy smoothie/food choice, yoga, meditation, drawing/painting, or another hobby.
2. Initially, utilize a nicotine replacement.
Nicotine patches, gum, and lozenges are over the counter. There are also non-nicotine medications your primary care provider can provide a la carte or combination with a nicotine replacement method. Research demonstrates that nicotine replacement modalities work best, particularly the gum version.
3. Avoid triggers.
Avoid people, places, and circumstances that make smoking a cigarette prominent in your mind.
4. Trick your cravings.
Craving tricks include chewing gum but don’t have “just one” relaxation technique. Here are a few more techniques to add to your list: a 10 min workout, doing a chore, calling someone, or even writing a list of benefits to quitting- which you could have to read when a craving occurs.
5. Join with others to quit smoking.
Changes are easier to make when done with others. According to research, making habit changes with others to help you stay accountable is much more successful than doing so alone. Find a group, an app, or an online program to help.
Quitting and maintaining a smoke-free life can sometimes be overwhelming and downright depressing. I hope these tools help. But don’t be discouraged if you need to start over. Do not be dismayed, do not grow weary, run with perseverance the race set before you, and keep fighting the good fight!
Resources for you:
https://smokefree.gov/tools-tips/apps/quitstart
https://smokefree.gov/tools-tips/text-programs/quit-for-good/smokefreetxt
