Choosing a healthier lifestyle is often about making a number of small, simple changes. On their own they may feel insignificant however together, they help to make the change needed for a sustainable healthy lifestyle as an ex-smoker. Giving up smoking is not easy but it is quite simply the single best thing you will do to improve your health. Making the commitment to stop is where it starts.
In part two of our series on stopping smoking, we explore what the NHS advise about self-help tips for quitting:
Positive Thinking
As most smokers have unsuccessfully tried to quit smoking multiple times, it is important to start the process with the right mindset. Try to think back on past experiences and reflect on what you have learned from those attempts to quit and think about how you are going to succeed this time.
Plan How You Will Quit
Setting a start date and sticking to it is helpful – as is instituting a ‘not a drag’ rule. It is important to also remember that when you find yourself in difficulty, sticking to the personal rule of ‘not even a single drag’ will help; especially once you surpass the point of craving smoking.
Diet helps
A US study revealed that some foods, including meat, make cigarettes more satisfying. On the flip side – other foods like cheese, fruit, and vegetables, make cigarettes taste terrible. So, consider swapping your usual steak or burger for a veggie pizza.
Changing your routine at or after mealtimes could also provide some positive impact. Getting up and doing the dishes straight after eating, and then settling down in a room where you don’t smoke may help cement the habit.
Drinking
The same US study as mentioned above found that fizzy drinks, alcohol and caffeinated drinks all make cigarettes taste better. So, when you are out and about – try to drink more water and juice. You may find that changing what you drink helps curve the urge to reach for a cigarette.
Identify the Craving
As most cravings can last 5 minutes, it is wise to plan ahead and come equipped with ideas and tools to help you overcome the urge to light up. For example, you could leave the party for a minute, dance or go to the bar. And reflect on the benefits of what you are doing such as the money you are saving and start to plan what you’re going to spend it on instead.
Get Support
Quitting together is sometimes easier than alone. If you have any friends or family who are planning on quitting, how about you go through this stage together?
There’s also a variety of smoking services that can help you locally, these can be accessed here.
You can also call the NHS Smokefree helpline on 0300 123 1044, open Monday to Friday, 9am to 8pm and Saturday to Sunday, 11am to 4pm.
Activity
“Get moving” – we hear it all the time but these are often wise words. A review of scientific studies has shown that even a 5-minute walk or a stretch will cut cravings and may help your brain produce anti-craving chemicals.
Birds of a feather flock together
When you’re at a gathering, try sticking with the non-smoking crowd. Being around them will help embed the decision you’ve made not to smoke. Temptations will be fewer around those who don’t smoke.
Keep your Hands and Mouth Occupied
Consider using products such as patches, tablets, lozenges, gum or a nasal spray as successful tools to curve those cravings. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes.
When you’re out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.
Keep the Reasons you Quit Handy
Some people find that making a list of the reasons to quit helps identify why they are no longer wanting to smoke. It helps as a motivation tool when temptation hits, especially when out and about.
Additional reading:
Read part 1 in this series: 10 Good Reasons to Stop Smoking
Read more about the stop smoking treatments available on the NHS.
