Quitting smoking is no small feat, especially after being addicted to nicotine for many years. Here are five tips for keeping that resolution, recommended by the experts.
- Smoking cigarettes increases the risk of lung disease, diabetes, stroke, cancer, heart problems and reduces life expectancy, among other things. But quitting smoking is difficult, especially because of the addiction to nicotine, the addictive ingredient in cigarettes.
- Nicotine activates the brain’s reward system and triggers the release of dopamine, causing a feeling of pleasure that encourages the consumer to start over to find the source and replicate the experience.
- When a smoker wishing to quit abruptly deprives himself of nicotine, withdrawal can sometimes cause irritability, depressed mood, anxiety, increased desire to eat, or poor quality sleep.
If quitting smoking is part of your resolutions for the year 2023, at whydoctor, we have written enough articles on the harmful effects of tobacco on health to support you in this project. But unfortunately, it is better to warn you, if you were a regular smoker, this is a difficult resolution to keep. This is why we have brought together, thanks to the work of StudyFindsthe five best tips for successfully quitting smoking, according to several specialized media and American health professionals.
1. Avoid activities or habits you associate with smoking
Identifying the activities or routines you associate with smoking can help break the cycle. “Perhaps you like to smoke a cigarette with your morning coffee or with a cocktail after work. These activities are considered triggers and it is important to identify them so that you can develop a plan to deal with them”can we read on the Cedars Sinai Hospital Organization site.
Once identified, you can work to avoid these triggers. A good way to resist having a cigarette can be to occupy your hands and mouth with something else and try to get into this new habit when the triggers come. “For example, if you usually smoke while talking on the phone, keep a pen and paper nearby to keep you busy doodling rather than smoking. Replacing a habit with a better one is often easier than leaving a completely blank space in your routine.” explain the Mayo Clinic.
YouTuber Ben Névert tested this method, as he describes in his video “Why I Quit Smoking”. Every time the urge to smoke came as he arrived in his recording studio (it was his trigger), he started eating an apple to counter the temptation, which proved to be effective . You can, of course, opt for other fruits or healthy, low-calorie snacks, or even play with a stress ball instead.
2. Set a special date for you when you quit smoking
Pick a date that makes sense to you to start quitting smoking completely. This can prepare your mind and body. “Think about what might make it hard to quit. Prepare for how you will manage withdrawal symptoms”advise Harvard Health. The new year can be a good opportunity to do this, or at the time of your birthday for example. Make sure you don’t choose a date too far in the future. Setting a date within reach will make your goal more concrete and won’t risk losing motivation. In preparation for this deadline, start to get rid of all your cigarettes and avoid triggers in advance.
3. Consider nicotine replacement therapy
Many nicotine addicts experience unpleasant withdrawal symptoms when trying to quit. Nicotine patches, gum, lozenges, nasal spray…nicotine replacement products can help relieve some of these. “Nicotine Replacement Therapy (NRT) provides a low level of nicotine without the other toxic chemicals in tobacco smoke”writing Medical News Today. You can ask your doctor for recommendations. However, while nicotine replacement therapy can help you deal with the physical effects of withdrawal, it doesn’t always combat the negative emotions or stress associated with quitting smoking.
4. Seek advice from a mentor
Sometimes the hardest part of changing a habit is feeling alone in the struggle. Seeking a mentor or support from someone who has been in your shoes can help you stay strong in your commitment. “Who knows better what you’re going through and how hard it is than an ex-smoker?” can we read on Aetna. If you can’t find a mentor you know in person, you can also seek help from various online resources or rely on Facebook communities of ex-smokers in your area.
5. You can also choose to quit gradually
If you can’t stop suddenly, “another way is tapering off – by slightly reducing the number of cigarettes you smoke each day”Explain the American Cancer Society. This way, you slowly reduce the amount of nicotine in your body, which will help you quit permanently later on.
