Nicotine addiction is one of the most challenging habits to quit. And for any smoker who is trying to kick their smoking habit for good, navigating the intense withdrawal symptoms and cravings can be complicated and overwhelming.
Whether you choose to use NRT strategies, use disposable vapes, or seek help and guidance from a mental health professional, finding and utilizing the proper tools to quit smoking for good will allow you to live a longer, healthier life.
Find Your Reason
You must consider why you want to quit when attempting to break any habit. Finding a powerful and personal reason to finally kick the habit for good will be a strong motivating factor to stick to your quitting journey on the days that feel particularly challenging.
You may want to protect your family from the dangers of secondhand smoke, lower your chances of developing severe and potentially deadly health issues, or save money. The reason you choose is ultimately up to you, but it needs to be strong enough to outweigh the urge to light up.
Prepare Before You Quit
When you decide to quit smoking, there is more to the decision than simply throwing your cigarettes away. Nicotine is a highly addictive stimulant and is one of the hardest addictions to quit. When you stop consuming it, your body will begin to experience withdrawal symptoms that, for some, can be extremely difficult to manage.
Ensure you have the necessary resources and support in place before you quit smoking. Speak to your primary GP about any methods available to you that will help you quit and preplan various routine changes that will allow you to avoid triggers. Planning in advance will help you be adequately prepared for the day you choose to quit.
Consider Nicotine Replacement Therapy
One of the most challenging parts of quitting smoking is managing the intense cravings and withdrawal symptoms that will need to be navigated at the start of your journey. Nicotine withdrawals may give you headaches, unwanted mood swings, depression, and little to no energy.
One of the most common ways to mitigate these symptoms is by using nicotine replacement therapy techniques. They range from prescription nicotine nasal sprays or inhalers to nicotine patches, gum, lozenges, and prescription medication. It is vital to speak to your healthcare provider about your options and allow them to properly assess your needs for managing any symptoms you have.
Get Moving
Being active, even for as little as five or ten minutes, has been found to curb nicotine cravings and ease some withdrawal symptoms when you find yourself wanting to reach for a cigarette. Head outside and take a walk around the block, or get yourself to the gym for a workout. Furthermore, completing any household chores or spending time in the garden will be enough to distract your mind and work through the cravings.
Avoid Triggers
Tobacco urges will be at their strongest in the places you smoked most often, like parties or bars, when you were feeling particularly stressed, or when you had your morning coffee. It is crucial to identify the triggers that create the biggest urge to smoke and avoid them as much as possible.
If you typically smoke with your morning coffee, consider switching to tea for a few weeks to help break the habit. Additionally, if you find yourself turning to a cigarette after your meals, look for a different activity to do instead, like hand washing the dishes or going for a walk.
Build a Support System
When your quitting journey becomes particularly difficult and your cravings are tough to avoid or ignore, having a solid support system that you can turn to and lean on is imperative. Tell your closest friends and family you are trying to quit and use their support and encouragement when temptations become strong.
Additionally, you can join a support group to surround yourself with other people who are experiencing the same journey. You can also seek help from a mental health professional who can employ behavioral therapy as a strategy to quit.
Alternative Relaxation Techniques
One of the biggest reasons many people turn to smoking is because nicotine helps them to relax. When you choose to quit smoking, you will need to find alternative ways to unwind and keep your stress management under control.
You can turn to a new exercise routine, pick up a new hobby you have been thinking of starting, connect with friends, or treat yourself to a relaxing massage. Many experts strongly recommend avoiding stressful situations as much as possible in the first few weeks after your initial stop.
Time is On Your Side
From the moment you quit, you immediately start to get health benefits. Studies have shown that in as little as 20 minutes, your heart rate begins to return to an average pace. Within a day of quitting, the carbon monoxide levels in your blood will fall back to a healthy level.
Two to three weeks into your journey, you begin to lower your chances of having a smoking-related heart attack. As the days, weeks, and months start to tick by, your chances of developing lung cancer and other related cancers lower significantly.