Quitting smoking
Encourage smokers to break the habit
An increasing number of people are giving up smoking and feeling the benefits. A number of studies have shown that most smokers would like to stop and that many have tried and failed. They should be encouraged; most people who finally quit have tried more than once before succeeding.
There is no simple way to break the habit. Some smokers just stop, while others need help. This might come from the use of nicotine replacement through chewing gum or stick-on patches. There are also prescription medicines available (e.g. Zyban and Champix) that can help reduce cravings and withdrawal symptoms. Hypnotherapy and acupuncture have helped many.
Some hints to help you quit
If you are thinking of trying to stop, here are some helpful tips.
- Pick a time when your life is ‘normal’, with no major events or stresses likely.
- Choose a date in advance and tell your family and friends.
- Stop in the morning and have a good breakfast.
- Avoid temptation such as pubs, clubs and friends who smoke.
- Reward yourself frequently for the first few days. New clothes, a massage or a new hairdo are good rewards.
- Avoid your usual ‘trigger factors’ such as alcohol, drinking coffee, chatting on the telephone.
- Change your routines.
- Take more exercise.
- When you feel like a cigarette drink a glass of water or eat a sweet.
- Watch your weight, but don't worry too much if you put a bit on at first. It will come off later when you settle into life as a non-smoker.
- Keep reminding yourself about the money you are saving and the longer, healthier life you can expect.
The ‘buddy’ system can make quitting twice as easy
In a stop-smoking program in the United Kingdom, the use of a ‘buddy’ system more than doubled the success rate. If you want to quit smoking find someone else who also wants to stop. You don't need to know them well; you might advertise at work or through friends. Ring each other at least once a day for support.
And remember—however many times you have already tried unsuccessfully to stop in the past, the next attempt might be the one that brings success. The first 2 weeks are the hardest. You can do it!
Last Reviewed: 10 January 2008
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