Ready to quit smoking? Follow these six important steps

Smoking is bad for one’s health. Unfortunately, it’s a habit that is very difficult to kick.

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In South Africa, nearly one in three citizens – that’s approximately 29.4% of the population – use tobacco products, which contain the highly addictive substance nicotine.

Prolonged smoking can give rise to a myriad of serious health risks, from heart disease to lung cancer. Equally worryingly, it can also prove fatal.

Yet not even these dangers, nor increases in the inflation-linked sin tax, can deter hardcore smokers from lighting up a cigarette (or an entire pack).

HOW TO QUIT SMOKING

If you’re looking to live a smoke-free life, then kudos to you for taking the first step. Of course, the next six steps may be a little less easy to take. However, that doesn’t mean it’s impossible.

Have a look:

1. SET A QUIT DATE

It’s not easy to quit smoking immediately. Once you’ve decided to give up the habit, choose a date on which you’ll do it. It could be tomorrow or a few days from now. Either way, committing to a concrete date will help you prepare yourself.

In the lead-up, don’t forget to tell your friends and family so that they can support you and/or make sure you stick to your quit date.

And, if you feel like you might lose motivation, write down the reasons why you’re quitting in the first place. Perhaps you want to improve your health or save money – remind yourself of these reasons each day, even well after you’ve quit.

2. CHUCK OUT THE CIGS

Ditch the smoking paraphernalia. Image: Freepik

Parting is such sweet sorrow, but not in the case of smoking paraphernalia.

Get rid of your cigarettes, cigars, pipes, vape pens, lighters and ashtrays. Air out your house and car so that they no longer smell like smoke, which could trigger your cravings.

3. TRY NRT

Going cold turkey can be challenging. You will feel withdrawal symptoms something fierce, and you may develop cravings for a smoke. That’s where nicotine replacement therapy (NRT) comes in.

“[NRT] can help with the cravings and physical withdrawal symptoms from quitting tobacco. Studies show NRT can almost double the chances of quitting smoking,” says the American Cancer Society.

To manage your cravings and withdrawal symptoms effectively, opt for NRT-based products such as patches, lozenges, gum and nasal sprays. These deliver a controlled dose of nicotine.

While NRT is designed to help you wean off smoking, some products may carry side effects. As such, you’re strongly encouraged to speak to your doctor or a healthcare provider about what options you can pursue.

4. JOIN A SUPPORT GROUP

Joining a support group can help you understand and better tackle the smoking challenges you face. Image:
Drazen Zigic/ Freepik

You’re not alone in your journey to quit smoking, nor should you be.

Consider joining an in-person or online support group. In this group, you can share your experiences, struggles and hopes with others who are also facing the same challenges as you. You can help each other understand these challenges, uplift each other in moments of lows and celebrate each other’s successes.

Some South African health organisations such as CANSA can offer insight on where you can find smoking support groups and how to join them. You can also ask your doctor, therapist or healthcare provider to point you in the right direction.

5. STAY BUSY

Don’t let your mind stray to thoughts of cigarettes or tobacco. If you find yourself feeling the urge to smoke, focus on doing something else.

This can be carrying out an activity, such as walking, exercising or spending time with your (non-smoking) friends. Or, you can negate the urge by chewing gum or drinking water. Alternatively, concentrate your energies on a hobby, whether it’s painting, gardening, reading or cooking.

6. STAY POSITIVE

Take pride in your efforts and celebrate every success, no matter how small. Image: Pexels

It’s not easy to give up a near-lifetime of smoking in a single go. You might lambast yourself for feeling a craving or overdoing it on the NRT.

Don’t be too hard on yourself. Rather, treat yourself with kindness and celebrate the small successes. For example, be proud of yourself for cutting down from a single 20-pack a day to just three cigarettes.

And if there are any setbacks, don’t let them hold you down. Instead, learn from them and continue to give it your best effort.

UNLOCK A SMOKE-FREE FUTURE

If quitting smoking is a journey, then a smoke-free future is your destination. By following the above steps, you will reach it in time. 

Challenges will abound, but if you keep your head up and your eyes steady, these steps will be easier to take. And best believe, your body and mind will thank you.

Want to share your tips for quitting smoking? Let us know in the comments below!

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