Quitting Smoking:
Tips and tricks

Quit for a reason

Often our personal motivations in deciding to quit cigarettes will be the single most important factor in not having another cigarette and becoming a non-smoker. Everyone will have their own reasons for wanting to quit, it could be guilt at the thought of not being around for your family or simply wanting to look and feel younger. Whatever your personal reasons, writing a list of the reasons you want to stop and referring to it every time you feel the urge to have a cigarette, is a great way to temper your craving.

Bin the paraphernalia

Get rid of ashtrays, lighters and any cigarettes you still have lying around. You don’t want any reminders. Don’t be tempted to keep some cigarettes ‘just in case’, it will only make giving in to temptation that bit easier.

Go to the doctor

Your doctor will be able to advise on the various smoking cessation medications and therapies available to you. These include nicotine replacement therapy which comes in the form of gums, sprays, patches, tablets, lozenges and inhalers. Using medication such as bupropion and varenicline may also increase your chances of quitting. Your doctor may also be able to advise on local support groups and smoking cessation clinics.

Ask your friends and family for help

Let your friends and family know you are quitting and seek their support. You will find that they can be a great source of encouragement when you feel tempted to smoke. Consider asking a family member or work colleague who also smokes to try giving up along with you. You can support each other.

Don’t get hung up on weight gain

Many smokers are reluctant to try and quit as they fear gaining weight as a result. Although some people may gain a few pounds in the effort to quit smoking, the resultant health benefits of being a non-smoker far outweigh the additional pounds. Besides the new healthier you can shift those pounds in no time!

Eat lots of Fruit and Veg

Your appetite may increase while you are in the process of quitting cigarettes, keep healthy snacks or gum to hand and drink plenty of water. Snacking on healthy foods can be a useful way to curb cravings.

Avoid the triggers

Many people don’t succeed in giving up because they don’t take steps to avoid their smoking triggers during the initial stages of quitting. Coffee, sugary foods and particularly alcohol are all smoking triggers. In the initial weeks of your journey to becoming a non-smoker, try to avoid alcohol and environments where alcohol is on offer. Maybe make a plan with a friend for the forthcoming weekends where you go to the cinema, theatre or a sports game instead of the pub or club.

Keep trying

On average, people who eventually stop smoking have made three or four previous attempts. So, if you aren’t successful this time, have a think about why your attempt to quit didn’t work out and how you can succeed next time. Stay positive, learn from your previous attempt, set a date in the near future to work towards and try to quit again.

Reward yourself

Smoking is an expensive habit, as you quit, keep track of how much money you haven’t spent and think about how you would like to spend it. Set yourself a target and reward yourself with a little retail therapy. There are apps that can help with this.

Fill the void

Smoking is as much a habit as an addiction. Be prepared for how you will fill the void or occupy yourself at those times of the day when you would normally light up. Maybe taking a walk after lunch or calling a friend during coffee break, whatever gets you through the next ten minutes without smoking. Remember that a craving will pass whether you indulge it or not. Many people smoke to unwind. Think about how you will relax once you quit, taking up daily exercise is a great way to relax and make you feel positive about the new healthier you.