Simply deciding to give up smoking is a big move in itself, however it’s the weeks and months that follow that can really test your resolve.  Family Health Diary reports...

Sticking to the decision to quit smoking can be a real struggle, so to help give you a better chance of success Family Health Diary researched the top tips for staying off the nicotine for good.

THINK OF YOURSELF AS A NON-SMOKER
Start making a conscious effort to live and think as a non-smoker would. Get rid of ashtrays, cigarettes, lighters and matches in your home, car and at work. Wash your clothes to remove traces of cigarette smell. Change routines that used to include smoking, sit in non-smoking places in public and try to spend time with people who don’t smoke. Also, don’t let people smoke inside your house or car. 

FOCUS ON THE BENEFITS
When the urge to smoke is hard to resist, remember why you are quitting and the many benefits that being a non-smoker brings. Here are just a few…

• Look better. For the majority, smoking makes you look worse because you lose the healthy pink skin tone of a non-smoker, especially in the lips and nails. Instead, your skin is dry and grey. This is caused by the blood not being able to carry oxygen to its full capacity around the body. Smokers age faster too.
• Your heart will be happier. Smokers’ hearts have to work harder to move blood around the body, so quitting will takethe strain off.
• Smell better. There’s no disguising a smoker. The scent of smoke gets into everything.
• Save money. Smoking can be a real financial strain, so quitting can help relieve the stress caused by this unnecessary spending. The Quit Group estimates that a 20-a-day smoker would save almost $4000 a year by quitting.
• Better for family and friends. Exposing our loved ones to cigarette smoke is damaging for them, so quitting is helping more people than just yourself.

TAKE UP PHYSICAL ACTIVITY
Begin an exercise programme. Exercise is simply incompatible with smoking. It’s probably a good idea to start slow if unused to exercising, with a short walk once or twice a day. Build up to 30 to 40 minutes of rigorous activity, three or four times a week. Exercise relieves stress and helps your body recover from years of damage from cigarettes. Consult your doctor before beginning any exercise programme.

SET YOURSELF SMALLER GOALS
Struggling to quit or stay off cigarettes can leave you feeling out of control, a feeling that causes stress and makes staying off cigarettes even harder. Make sure when setting goals that they are achievable and realistic within your normal routine.
  
Goals should include “by when” or “how long” as well as “what.”
For example: “I will remove all smoking- related items such as lighters from my car by Sunday 29th August.”

GET SUPPORT
Make sure you surround yourself with friends and family who know you’ve quit and are supportive of the idea. Avoid people who will tell you what to do or make negative comments. Make sure you inform everyone that you’re quitting and ask them not to offer you cigarettes, as this often leads to relapses.

There are plenty of other people in the same situation as you, so find out if there are any support groups you can attend. You may also need professional help for when the going gets tough, so be open-minded about seeing a counsellor or getting nicotine replacement therapy to help you get through.

Becoming smoke-free and staying that way is one of the biggest challenges you may face in your life, so be kind to yourself and do everything you can to ease the stress and make the transition a success.


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