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10 Tips to stop smoking

Smoking causes heart disease, stroke, cancer and lung diseases. We all know the health implications when we are smoking. That doesn’t mean that quitting smoking is easy. In fact, it is extremely difficult to just stop smoking.

But all the research tells us that with the right approach it is possible to kick the habit.

Let’s take a look at the top 10 tips to stop smoking.

Tips to quit smoking

1. Make a plan

Set yourself a goal, pick a date and stick to it no matter what. Try sticking to the mantra ‘not one drag’. Even if you manage to put the cigarettes down and stop, it can be easy to fall back into old habits.

Write down why you are quitting, what you are going to do to get there and keep the plan with you.

2. Get support

The best support will always be trained professionals at your local stop smoking service. They can guide you with emotional support, help you put practices in place to keep going and also point you in the direction of any further support should you need it.

But it doesn’t have to be a local stop smoking service. Tell your friends and family that you have quit. Tell them that you may need their help on your stop smoking journey.

3. Keep your hands and mouth busy

While there are addictive chemicals in cigarettes that are difficult to pull away from. There is also a physical habit that you may have built up over the years. The hand to mouth action is actually missed by many smokers when they quit.

Some smokers find that small fiddle toys help to keep their hands busy. When you are out try and keep your drink in the hand you would usually use to smoke. Try drinking through a straw, or keep some chewing gum handy to keep your mouth busy.

4. Avoid smoking triggers

Even if you have been smokefree for a while, you can still quickly fall into bad habits by not avoiding smoking triggers. Before you quit identify what your smoking triggers are, this way you can avoid them successfully.

Is it driving? After you have eaten a meal, when you are drinking your morning coffee? Figure this out and you can combat the cravings before they happen.

5. Track your habit

Smokers have reported success in quitting by tracking their habit. Keep a note of when you quit. Then track how many cigarettes you have avoided, how much money you have saved and even what is happening in terms of health improvement as time goes on.

6. Write a list

Write a list of why you are quitting. What has finally spurred you on to kick the habit. Keep this list with you at all times. If you ever feel like you are having a wobble, look at this list. It will help.

7. Choose a reward

You have decided to quit. What are you going to reward yourself with after you have quit? Some smokers will save up the money they were spending on cigarettes and at the end of 6 or 12 months will spend that on something for themselves. A nice holiday or even some new clothes.

Choose your reward and work towards this.

8. Try Nicotine Replacement Therapy

If you don’t want to quit cold turkey, you could consider Nicotine Replacement Therapy (NRT).

Studies show that NRT can double your chances of quitting smoking. There are many different paths to go down, tables, gum, inhalers, nasal spray. It’s worth noting that NRT only covers the addiction to nicotine, it doesn’t cover any other smoking triggers. There is still will power needed.

Your local stop smoking service will be able to point you towards the best NRT for you.

9. Switch to an e-cig

NRT doubles your chance of quitting. Electronic cigarettes are even more successful in terms of quitting smoking.

They don’t only cover the nicotine addiction; they also address all the other smoking triggers. Hand to mouth action, inhaling and exhaling and throat hit.

10. Keep going

Don’t worry if you fall off the wagon. Even if you slip and have a cigarette. Even if you have 10 on a night out. It is still only a temporary slip.

Jump straight back on the wagon, lean on your support system, remember why you quit and keep going.

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