The best thing you can do for yourself and your loved ones is to get rid of your addiction and quit smoking. Everyone can do this, regardless of how long they have smoked.
Helpful tips for quitting smoking
1. Set a date to quit smoking.
Choose one of the days in the next fortnight. This way you’ll have time to prepare and won’t put off the decision for too long.
2. let your family and friends know about your decision
Quitting smoking is easier with support. Plus, friends and family will know about your decision and won’t create temptations for you (if any of them smoke).
You can also suggest that they quit smoking together so you can motivate and support each other.
3. Formulate and write down why you want to quit smoking
It may be a desire to save money or to look after your health or the health of your loved ones. But you can also have your own reasons.
You can also write down and periodically reread your motivational phrases. Repeat them when it is difficult: “I can cope with stress without a cigarette!”, “I am very happy that I dared (-lasya) to quit smoking now! I haven’t smoked for _ _ _ _ _ _ _ _ days (months) and I’m doing great!” and so on.
4. Make a list of situations when you usually smoke
This list will help you identify what might provoke you to smoke and think about how to avoid these situations.
5. Prepare to deal with a strong urge to smoke.
It can come on suddenly and disappear just as suddenly in a matter of minutes. You need to identify the real reason and think of ways to deal with the urge. For example, if you smoke for pleasure, an alternative could be watching your favourite video; if you smoke because you want something to take in your mouth, instead of a cigarette, take a toothpick; if you smoke to relieve stress, try breathing exercises and so on.
In addition, you can make a list of things to do at the moment when you feel a strong desire to smoke, and distract yourself with them.
6. Get rid of all reminders of smoking
Throw away anything that might remind you of smoking: cigarettes, lighters, ashtrays and more. Instead, in places where you used to have cigarettes, you should put out a few things to help fight the urge to smoke (e.g. nicotine or regular lollipops or gum, straws, etc.). It is also worth washing clothes to get rid of the odour.
7. Think about how you will reward yourself for achievements
It will help to form pleasant associations associated with quitting smoking. For example, you could go to the cinema when you’ve gone a week/month without cigarettes. Or buy a book you’ve wanted for a long time.
8. Ask for help when needed
You are not alone in wanting to be healthier and can always ask for support and help. Mobile apps on your phone; group exercise classes; doctor or psychologist counselling, self-help materials and the like will come in handy.
Remember that over time you will enjoy the better health and well-being that comes with quitting smoking.