Self-Care Week: Stop for Self Care – Top Tips to Quit Smoking
It’s self-care week, an annual awareness week dedicated to encouraging people to strive for a healthier, happier life. As part of our Self-Care campaign, we’d like to provide our top tips on how to successfully break free from smoking…
Diseases related to smoking account for approximately 100,000 deaths each year in the UK. Most of these deaths arise from either lung cancer, chronic obstructive pulmonary disease (COPD) and coronary heart disease. So, isn’t hard to see why over 60% of current smokers want to quit.
Tip 1: Tackle your triggers.
Each smoker has their own personal smoking cues, a cigarette after a meal, socializing with friends, lunch breaks, stressful situations etc. Work out your triggers and find a way to manage them.
Make your home a smoke-free zone. Remove all ashtray, lighters and smoking reminders from your home. Wash your clothes, drapes, carpets and car to eradicate any tobacco smells.
Switch up your routine. Try brushing your teeth after eating a meal, instead of having a cigarette. This could diminish any cravings and improve the brightness of your smile!
Communicate. Ask your friends and family not to smoke around you and encourage their support.
Relieve stress. Carry a stress-ball to keep your hands busy when you’re feeling under pressure.
Tip 2: Put your gym shoes on!
Exercise helps quitters with both the physical and psychological aspects of nicotine addiction. Studies have shown that even moderate physical activity, like walking, can reduce the urge to smoke during and for as long as 50 minutes afterwards. Your lung capacity can improve up to 10% after 9 months of quitting.
Exercise can distract you from thoughts of smoking, improve your mood and help you cope better with stress, improve your mood and feel overall more energetic.
Studies show that quitting smoking can also lead to weight gain. On average, people gain around 11 pounds in the year after they stop smoking, so this tip will limit weight gain.
Tip 3: Remember WHY.
Every smoker has a reason for why they want to quit. Whether its to save money, improve your health or protect your children’s health, write down your reasons to quit.
Keep a progress journal to track your journey. Rationalise any failures along the way, if you slip up, remember it was just one cigarette and don’t give up.
The average smoker spends around £5.92 on cigarettes per day, which is £180 a month! Calculate how much you spend on cigarettes a week and put the money in a ‘Quit Jar’, seeing the money you’re saving is a great incentive to keep going – use the money you save to treat yourself at the end of each month! Find out how much you’d save: http://bit.ly/2NhBSaG
Tip 4: Find a Quit Buddy!
Don’t do it alone! Find a friend, perhaps someone you often smoke with and quit together. Motivate each other to keep going and together celebrate each smoke-free week. Encouraging someone else to succeed with give you another reason to quit, and in turn keep you motivated.
Tip 5: Try an E-cigarette.
Since the introduction of e-cigarettes, the UK has seen a stark increase in the number of successful quitters. Studies show that going ‘cold turkey’ from smoking is the least effective way to quit. Only 3 in every 100 smokers successfully quit by using sheer willpower only.
Vaping allows users to slowly decrease the amount of nicotine e-liquid, to eventually become less dependent. Other nicotine alternatives include nicotine patches, gum, however e-cigarettes are almost twice as effective at helping smokers give up tobacco than any other method.
E-cigarettes are a great option for quitters, they are 95% less harmful than smoking conventional cigarettes, they eliminate exposure to carbon monoxide, tar and the thousands of chemicals which cause almost all the harm of smoking.
Whichever method you choose to start your quitting journey – LiQuid are here to help!