Have you got the will to quit smoking for good?
It’s National No Smoking Day today, and to mark it, a new survey has revealed that smokers think more about quitting smoking than they do sex or their partner.
What’s more, over a third of smokers who want to quit feel that they don’t have the self-belief they will succeed.
The suvery, by the makers of Nicorette, has shown that half od smokers think running a marathon or climbing a mountain would theortically be easier than giving up smoking. In fact, nearly 90% consider the challenge daunting or difficult and as many as a quarter, feel that they don’t have the willpower to quit.
However, smokers who have support are more likely to stop smoking successfully than those who rely on willpower alone, so why aren’t more people quitting?
Behavioural psychologist Emma Kenny discusses the journey to a quit: “As with any trial in life, if you want to be successful you need to embrace the challenge and believe that you can achieve your goals from the outset. As a nation, I believe that we need to reframe the way we talk and think about quitting or cutting down smoking. By kicking the habit, you are doing something incredible for yourself and for those around you. If we focus more on the positive achievement, and make the most of the support available, we may see the numbers of smokers drop in the future.”
An estimated one in two smokers will die early due to smoking-related illnesses, a worrying statistic when more than eight million people in England regularly smoke.
Cigarette use leads to high rates of lung cancer and emphysema, heart disease, stroke and dementia, as well as cosmetic issues such as yellowing teeth and premature wrinkles. Yet quitting smoking begins to lower the risk of heart disease, and those who kick the habit before they turn 35 lower their risk of early death almost to non-smoker levels.
Here, AXA PPP healthcare provides top tips to help you on your way.
It will all get better in time – The cravings to cave in to smoking are at their worst during the first few weeks after quitting. So hold out in the knowledge that it will get easier if you give yourself time.
Get to work(ing out) – Physical activity is not only a great way to promote good health, but it also helps to reduce nicotine cravings. When the urge to smoke sneaks up, beat it with a brisk walk or other activity.
Avoidance – Everyday patterns once associated with smoking can stir the cravings that open the door to temptation. Try adjusting the habits that are (or were) linked with smoking to curb these cravings. If a morning coffee shop run was the time to sneak a quick smoke, grab a newspaper at the same time to divert your attention during the ‘window of opportunity’ to smoke.
Ready or not, here they come – Cravings at certain events (for instance at wedding celebrations or during holidays) are common. Be aware of this, and be ready to counter cravings by keeping nicotine replacement therapy, such as a patch, gum or inhaler handy.
Wait for it – The urge to smoke may come on powerfully and spontaneously, but it is rarely long-lived and usually lasts only minutes. Outlasting these cravings brings you one step closer to success.
Socialites, the e-cigarette brand, also shares some tips to help you to be part of the quitting generation....
Identify your triggers – Understanding what drives you to want or need a cigarette, or knowing what drives your desire to smoke is key to helping you quit. Once you know what they are, you can try and avoid these situations (or at least be prepared for them)
Learn to de-stress – Making an effort to de-stress and calm your mind is key to being able to cut the cravings. Many people smoke to help relieve their stress, but if you can de-stress without cigarettes then you will be on the slow and steady pathway to successfully quitting the habit. You will eventually realise, that mentally, you don’t need a cigarette
Talk it out – It is really important to speak up when you are having a bad day, and are struggling to stay off cigarettes. Often talking things through will help you understand how you are feeling, and what it is that is driving you need or want a cigarette. Once you know what’s behind your cravings, you can go about making changes without the need for a cigarette. This will also help you, mentally and physically, realise that you don’t really need it
Using an alternative– People often use alternative nicotine products to help cut the cravings. They come in a range of products, from gum and patches, through to inhalers and sweets. You can also use e-cigarettes such as Socialites which allow you to vape without the 4,000 harmful chemicals or 60 known carcinogens found in traditional cigarettes. While not a quitting aid, they are a much healthier alternative to smoking and have a higher success rate as users still get to experience the hand-to-mouth action associated with smoking traditional cigarettes
Success with Friends – It’s really important when trying to quit that you have a support network around you, so that you don’t feel alone. It’s often good to club together and quit with friends or family members who smoke, as together you can be successful and reach your goal
Reward yourself – With the money you have saved from reducing the amount you smoke (or if you have managed to quit all together), it’s a good idea to treat or reward yourself with something nice as an incentive to stay of cigarettes in the future