There are many reasons to stop smoking, from saving money to a range of physical health benefits.
However, it is not just a case of deciding to give up and never smoking again. Smoking is a tough habit to quit, and many people struggle and relapse, especially in the initial stages.
It is essential to go into your smoke-free journey prepared for any eventuality and put yourself in the best position possible to quit for good.
So, here are 15 tips to help you on your journey and put you in the best possible position to stop smoking for good.
Consult a Doctor
If you have decided to quit, consulting a doctor is a great place to start. Your doctor will be able to inform you about any support options available and also talk through your options for medication and programs that might help. Your doctor can also help you put a plan together and advise you of any challenges you might encounter.
Create a Plan
While quitting smoking is often not a linear journey, creating a plan can help you anticipate the journey ahead.
Identifying milestones you can celebrate, such as two weeks without a cigarette, can keep you motivated. Still, you should also plan for if you relapse and consider how to get back on track.
Make Your Home Smoke-Free
Removing triggers that encourage you to smoke from your home can stop you from relapsing. If you remove items like lighters and ashtrays from your home, it is instantly more challenging to light up and less tempting.
If you live with someone who still smokes, ask them if they could not smoke around you or go for a cigarette outside.
Stop Drinking
It sounds counterintuitive to give up two habits at the same time. However, if you are someone who smokes more when they are drinking, then going for a few drinks can be a significant trigger for a relapse and wipe out all the progress that you have made.
Stopping drinking, even for the first few weeks, can help you stay on the right track.
Vaping
While starting vaping if you are not a smoker is not recommended, as it can also be difficult to quit, vaping can be an invaluable tool to help you quit smoking. By vaping, you are replacing many of the habitual aspects of smoking, such as having something in your hands or going outside when you’re at the bar, with less of the health and cost issues.
Just make sure it doesn’t become a permanent habit.
Replace Cigarettes With Healthy Snacks
While stopping smoking is undoubtedly a healthy choice, people who are quitting often replace the cravings with unhealthy food and end up putting on weight. Planning ahead with some healthy snacks can reduce this risk and replace many of the habitual aspects of smoking.
It will also increase the health benefits that you feel after quitting.
Try Nicotine Replacement Products
Nicotine is highly addictive, so weaning yourself off it gradually can help you be successful in stopping smoking.
A range of items are available, including patches, gum, inhalers, and lozenges, so you can find a product that suits you. You can then reduce the nicotine dosage over time until you feel ready to stop completely.
Remind Yourself Why You’re Trying To Quit
Stopping smoking is hard, and it can be a disheartening process to go through at times, particularly if you relapse. But reminding yourself why you are trying to stop is a great motivator to keep going, whether it be the money you will save or the positive impacts it will have on your loved ones.
Use an App
There are a range of apps that can help you stop smoking, help you make a plan, offer tips and advice, or give you access to support. You can use these apps to track the progress that you are making so you know when it’s time to celebrate milestones and stay motivated.
Calculate Savings
Smoking is expensive, so regularly reminding yourself of the savings you make by stopping is a great way to stay motivated. You can keep a running total on your phone that you can add to when you would have previously bought a packet, indicating your progress.
You could also put this money aside and use it to pay for a vacation or a fancy restaurant.
Replace Cigarettes With a New Habit
Many smokers say that they struggle with stopping the habitual elements of smoking more than the cigarettes themselves. Occupying your hands with things like fidget spinners or doing a word game on your phone when you would typically be stepping out for a cigarette can help with this in the early stages.
Join a Support Group
There are always people trying to stop smoking, so it is likely that there are support groups in your area to help you stay motivated. Being among like-minded people who are also trying to quit can inspire you and be a great source of tips and advice.
Reward Yourself
If you identified milestones in your initial plan, be sure to reward yourself as you reach them.
The reward can be small initially and more significant when you are confident that you have quit for good.
You can even use the money you have saved from quitting to pay for it!
Learn To Say No
While your friends are likely to be supportive of your decision to quit, it could take them a while to get out of the habit of offering you cigarettes if that’s what they have always done.
Practice what you will say in this scenario so that you can reject their offer in a friendly way.
Don’t Give Up
Quitting smoking is hard, so it is important that you give yourself grace, even if you relapse. Try to look at the bigger picture and remind yourself why you are trying to stop in the first place.
Each step you take when trying to quit is a success, and you can treat any missteps as learning experiences.
Good luck!
