Smoking is without any doubt the NO.1 cause of COPD and most other respiratory diseases, responsible for about 90% of lung cancer deaths and 80 percent of COPD deaths. Anyone smoking should quit as soon as possible. A lot of people find it tough to get rid of this addiction, but it's one of the best things you can do for your health. So in this article, we are offering some tips that may help:
General tips for quitting smoking
- Set an exact date:Choosing a specific date to quit smoking can give you a clear goal and motivation to work towards and help you prepare mentally and emotionally. Many people failed to quit right at the very beginning. A plan without a date is like a plant without a root. With no specific date to compel yourself, you will be counting on tomorrow forever and never really get on to the plan.
- Get others’ support:Tell your family and friends that you're planning to quit and ask for their support. You can also resort to support groups or counseling to help you through the process. It is inevitable to come across various kinds of mental and physical difficulties. Their support and supervision are necessary to get you through that period.
- Consider medication:Nicotine replacement therapy (NRT) can help reduce withdrawal symptoms and cravings. There are several different types of NRT available, including gum, patches, lozenges, and nasal sprays. Your doctor can help you determine which type of NRT is best for you.
- Find healthy replacements:Distraction is commonly used for most kinds of addictions. Finding some healthy activities or stuff to replace smoking can be good distractions to let you forget about your craving. This can be anything from going out for a walk to taking up a hobby like instruments or painting, to having something to eat.
- Manage your stress:Stress can usually trigger cravings, so it's important to find ways to manage stress in your life. And as we have said, a distraction also works with stress. So get some exercise, yoga, meditation, or talk to a therapist.
- Be prepared for setbacks:Quitting smoking can be a long process and it's not always easy. If you have a setback and slip up, don't be upset and lose confidence. There is no need to be too hard on yourself. Just try again and remember why you wanted to quit in the first place. It also helps if you can figure out why you failed this time and try to avoid it on the next try.
- Reward yourself:Give yourself something to look forward to, as you work towards the goal of being smoke-free. When you reach certain milestones, treat yourself to something special. This can keep you motivated in the long run. It can be anything from a favorite snack to a concert ticket or a short trip.
Quit smoking while living with people who smoke
Quitting smoking can be especially challenging if you live with someone who smokes. Here are some tips that may help:
- Talk to your partner:The very first thing you should do is inform your partner about your decision to quit and ask for their support. The best outcome may be that they are willing to join your quitting plan. If they don’t, there is no need to persuade them. Just explain how their smoking affects you and ask them to smoke outside or in a designated area away from you.
- Create a smoke-free zone:Following the last tip, it is necessary to establish a designated smoke-free area in your home, such as your bedroom, or dining room where smoking is not allowed. Otherwise, you are highly likely to be trapped in temptations when they smoke.
- Clean regularly:With the smoke-free zones though, you also need to regularly clean your home, which can help remove the smell of smoke and reduce your exposure to secondhand smoke.
- Find alternative social activities and networks:Smoking is most likely to happen on social occasions, especially drinking together. When you hang out with your friends, Instead of sitting together and watching TV, you are recommended to go out for a walk or go to a place where smoking is not allowed. If necessary, it is also fine to establish a new social network in which nobody smokes.
- Remind yourself why you quit:Sometimes when you see your partners “relaxing” and “having fun” with smoking, you may reconsider your decision of quitting and think about picking it up again. So keep reminding yourself of the reasons why you decided to quit smoking and the benefits you are gaining in terms of your health and well-being. A determined mind is a key to success. Keep in mind that ultimately, the decision to quit smoking is up to you, and it's important to take steps to protect yourself from secondhand smoke and maintain a smoke-free environment. It may be helpful to have a specific plan in mind for how to handle difficult situations that may arise, such as when your partner offers you a cigarette.
- Understand your partners:It's also important to be patient and understanding with your partner, remember that their smoking is their personal decision, if they are not ready to quit, you can encourage them to do so and lead by example but ultimately it's not in your control. So don’t force them or blame them. Your success in quitting may be the best help for them.
Remember, quitting smoking is a long and tough journey, but it is not impossible. With determination and the right tools, proper methods, and support, you can succeed and enjoy the many benefits of a smoke-free life.