Quitting smoking isn’t easy, but every attempt brings you one step closer to success. Smoking harms nearly every organ in your body, increasing the risk of heart disease, stroke, and cancer. That said, your body starts healing once you stop – and benefits start just 20 minutes after your last cigarette.
Ready to quit smoking? Here are five ways to help you quit smoking for good:
1. Set a quit date and plan ahead
Choose a meaningful day to start, whether it’s your birthday, the start of a new month or the first day of the year. Determine your quit method – whether cold turkey or a gradual reduction. Then, tell your friends and family so they can encourage you along the way and clear your home and car of cigarettes, lighters and ashtrays to reduce temptation.
2. Understand your triggers
Smoking is often linked to habits and emotions like stress, boredom or coffee breaks. Keep a diary for a week to note when and why you smoke. Once you recognise your triggers, plan alternative activities to do instead: take a short walk, have a sweet or practise deep breathing instead.
By replacing the habit loop, you weaken your brain’s link between the urge and the cigarette.
3. Try nicotine replacement therapy (NRT)
Nicotine withdrawal can be tough, but NRT products can ease cravings and double your chances of quitting successfully. Here are some to look into:
- Patches release a steady amount of nicotine to control withdrawal symptoms.
- Gum provides quick relief for sudden cravings.
- Lozenges are discreet and convenient for busy days.
4. Build new healthy routines
Quitting is easier when you fill the gap with positive activities. Replace smoke breaks with fruit, water, short walks or other exercise. Doing this boosts endorphins, curbs cravings, and improves mood!
Also, reward yourself for reaching different milestones and remember every smoke-free day saves you money and adds years to your life.
Tip: If you have pre-existing health conditions, take a moment to check with a medical practitioner before starting a new exercise routine.
5. Get professional support
You don’t have to quit cold turkey. There are smoking cessation programmes to help you along the way. You can also reach out to support groups, helplines and even pharmacists to help you stay motivated and accountable.
And if you relapse, don’t be discouraged. Many people need several attempts before quitting for good. The key is to keep going and reach out for help when needed.
Quitting smoking is one of the best gifts you can give yourself, and you don’t have to do it alone. Through the Start to S.T.O.P. smoking cessation programme, our Unity pharmacists can help create a quit plan, track progress, adjust NRT doses, and celebrate wins along the way. So visit your nearest Unity outlet to speak with our friendly pharmacists and find the tools and support you need to stop smoking for good.
