Steps to quit smoking

It may be difficult to do, but there are almost immediate health benefits once you kick smoking. After only 20 minutes, your heart rate goes back to normal. Within a day, your blood’s carbon monoxide level also falls back into place. In just 2-3 weeks, you will start to lower your odds of having a […]

It may be difficult to do, but there are almost immediate health benefits once you kick smoking.

After only 20 minutes, your heart rate goes back to normal. Within a day, your blood’s carbon monoxide level also falls back into place. In just 2-3 weeks, you will start to lower your odds of having a heart attack. In the long run, you will also lower your chance of getting lung cancer and other cancers.

Here are a few steps to help you do it.

Find a powerful reason or motivation to quit. It may be to protect your family from secondhand smoke or to lower your chances of cancer—or just to look and feel younger.

Don’t go cold turkey. It is not just about tossing the cigarettes, it is about fighting an addiction—breaking the nicotine hook into your brain. Without support lined up in advance, you’ll go through withdrawal.

Consider some therapy to replace the nicotine your brain has been hooked on. The craving for just one drag is tough. Studies show that nicotine gum, lozenges, and patches improve your chances of success when you’re also in a quit-smoking program.

Medicines can curb cravings and may also make smoking less satisfying if you do pick up a cigarette. Other drugs can ease withdrawal symptoms, such as depression or problems with concentration.

Tell your friends, family, and other people you’re close to that you’re trying to quit. They can encourage you to keep going, especially when you’re tempted to light up.

You can also join a support group or talk to a counsellor. Behavioural therapy is a type of counselling that helps you identify and stick to quit-smoking strategies. Even a few sessions may help. 

Find new ways. One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need new ways to unwind. There are many options. You can exercise to blow off steam, tune in to your favorite music, connect with friends, treat yourself to a massage, or make time for a hobby.

Avoid triggers. Alcohol is one of them, and makes it harder to stick to your no-smoking goal. Likewise, if you often smoke when you drink coffee, switch to tea for a few weeks. If you usually smoke after meals, find something else to do instead, like brushing your teeth, taking a walk, texting a friend, or chewing gum.