Every year we write down our lists of things we want to accomplish to become a better version of ourselves in the new year. Popular New Year’s Resolutions include exercise more, eat healthy, losing weight and stop smoking. Research shows that more than 70% of smokers say they want to quit, but not everyone succeeds. Part of it is not doing the right preparation to quit smoking. Whether you want to know how to quit smoking cold turkey or how to quit smoking the more gradual way, we’re here to help. With these practical tips, you can start 2023 on the right foot with your goal to quit smoking.
For more health tips, see this supplement that will help you sleep and five tips for dealing with sleep anxiety.
How to Make a Quit Smoking Plan That Works for You
Having a plan in place is a great way to start the process of quitting nicotine. This plan starts by looking at your habits and determining what will work best for you.
Examine your current smoking habits
Once you have decided to quit smoking, it is recommended that you develop a plan that you will follow through. It starts with looking at your smoking habits and figuring out how to change them.
- Become aware of how much you smoke: Before you cut back, it’s important to understand how much you smoke to begin with. It may be more than you think. Count the number of cigarettes you smoke each day and write it down so you can look up that number.
- Identify the reasons why you smoke: There are definitely reasons why you smoke or use tobacco and the next step in your journey is to understand them. Chances are it’s a years-old habit that no longer has its reasons – but think about why you started in the first place and why you turn to it all day long now. Every time you want to smoke, write down why you are doing it.
- Think about why you want to quit smoking: Having a reason in place will help you stand firm when it comes to quitting smoking. Whether it’s for your health, for your children’s sake, or for some other reason, figure out why you really want to quit, beyond just quitting. While quitting for the sake of quitting is a great way to start, having something you can visualize in the toughest times of this journey can definitely help you through when you feel like quitting. .
Learn how smoking affects your body
Smoking and general tobacco use can have a very negative effect on your body. According to Centers for Disaster Control and Prevention, “Smoking can cause cancer, heart disease, stroke, lung disease, diabetes, and chronic obstructive pulmonary disease, including emphysema and chronic bronchitis. Smoking also increases the risk of tuberculosis, certain eye diseases and immune system problems, including rheumatoid arthritis. “All of these physical concerns can also lead to mental health issues with the added stress of a medical condition.
Studies have also shown that smoking at night can be a direct cause of insomniaand poor sleep health can lead to other health problems such as obesity and heart problems. The CDC also points out how harmful second-hand smoke is, too. Second-hand smoke causes approximately 400 infant deaths each year.
Set an objective
Goals can help you stay motivated, but beyond one big goal to “quit smoking,” set smaller goals that you can achieve along the way. Maybe you start by quitting smoking one day at a time. For a month, commit to not smoking on weekends. When you’re done with the month, do yourself a favor and move on to the next goal. This seems more manageable than quitting smoking suddenly (although this method certainly works for some people).
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Try Nicotine Replacement Therapy
Nicotine replacement therapy — such as a nicotine patch or gum — can help reduce nicotine cravings. These low doses of nicotine have been proven in numerous studies as a positive resource for quitting smoking. If you’re considering nicotine replacement therapy, it’s not a bad idea to talk to your healthcare provider to decide which product is right for you.
Consider prescription pills
You can also talk to your doctor about a prescription drugs to help you quit smoking. Chantix and Zyban are two popular prescription drugs to quit smoking that you can discuss with your doctor. Pfizer has shared research on the Chantix effectivenesswith various studies showing that over 40% of participants successfully abstain from smoking while using the drug.
Create a support system
Surrounding yourself with people to lean on while you’re going through what’s sure to be a tough time can help you not only succeed, but also keep you motivated. When you feel like you want to give up, these people can help you keep going.
- Tell your friends and family about your goals: Share your goals with your circle of trust who will support you, but leave out those who won’t. Let them know what your goals are and let them know how they can help you. If you don’t want them to smoke around you, say so. If you want them to encourage you, tell them. If you want them to be a silent supporter, lexpress just that.
- Create your community: It’s also important to find people who are currently going through the same journey as you or who have been at some point because they will understand you better than anyone else. Online communities and in-person communities like Nicotine Anonymous and Smokers Anonymous can be useful.
- Call a professional: You can also turn to your doctor or therapist for advice and support while you quit smoking. They can provide you with additional resources or medically justified reasons to quit smoking. They can also help you see the positive effects your physical and mental health experience when you smoke less and less, which can help you stay motivated.
Plan for side effects
Most people who quit smoking experience withdrawal symptoms. During smoking cessation, the CDC says you can expect to feel irritable, restless, hungry, depressed, and sad. You may also have trouble sleeping and see weight gain. This is all common, but you can talk to your doctor about anything that isn’t right for you.
The CDC also recommends exercise as a way to manage restless and anxious feelings. Exercise will increase your heart rate and boost your endorphins, which can improve your mood. Plus, it’s a way to channel those negative side effects into something positive.
Celebrate your victories
While it’s good to celebrate reaching your big goal, it’s just as important to celebrate smaller goals along the way. The first day you quit smoking completely, treat yourself. Once you’ve reached a week, treat yourself again. Treat yourself to a good meal or go get an ice cream. Go for a day at the spa or buy yourself some shoes you’ve been coveting. When you start, create a bank of rewards that you’ll give yourself so you know exactly what you’re working towards.
The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.
