Whether or not you think smoking is a nasty habit or a necessary stress reliever you cannot hide from the fact that it is a killer. Every year in the UK 114,000 people die from smoking related illnesses such as lung cancer, cardiovascular disease and emphysema. These illnesses can lead to a slow and painful death, so why continue smoking?
It is important to know there is help out there and that you can achieve your goal to quit and stay permanently off the cigarettes.
Every smoker's experience is different, but making a plan or strategy to stop smoking can help. You should start by choosing a quit date and then working towards that day by adapting those personal habits related to cigarettes. Write a diary leading up to your quit date to help you identify when you smoke during the day and what triggers your desire to light up. By discovering smoking patterns you can avoid situations in which you smoke. Throw out all smoking related objects, like ashtrays, lighters and cigarettes to give you some time to think twice when you are tempted to smoke.
How to stop smoking – which strategy is best?
Some people choose to go cold turkey, but having some help will increase your chances of quitting smoking forever.
Medicines like Champix ( varenicline) and Zyban ( buproprion) can help to relieve cravings and withdrawal symptoms as your body gets used to the lack of nicotine. Typical withdrawal symptoms experienced after quitting are:
- Headache
- Irritability
- Increased appetite
- Lack of concentration
- Insomnia
Many people try nicotine replacement therapy to help them gradually lower the amount of nicotine in their body before coming off treatment altogether.
Relaxation techniques such as yoga and meditation can help those who rely on smoking as a stress reliever by teaching them how to channel stress in other ways. Exercise can also be a great stress reliever.
Remember why you quit
Most people quit smoking because of the terrible long term consequences the habit can have on their health. Some smokers quit because they are concerned about the risks passive smoking has on their loved ones. Others quit because of financial reasons. Whatever the reason, try to bear it in mind each time you are tempted to light up.
Exercising after smoking
When you stop smoking you take a big step towards improving your health - so why not take it that bit further?
Exercise is a great way of replacing cigarettes and fighting withdrawal symptoms such as irritability and insomnia. Exercise will boost endorphins levels - your body's feel good hormones – making you feel happy and relaxed. A good workout will help you sleep better and regular exercise helps to improve concentration.
Regular exercise will also prevent you from putting on weight, one of the biggest worries for people who want to quit smoking.
Don't give up on giving up smoking
If you have tried quitting before, but it did not work, you are not alone. It's hard to quit smoking, but your chances of success improve every time you try, so do not give up.