Smoking is a common health risk factor around the world. A recent study published by the GBD 2019 Tobacco Collaborators found that smoking contributed to more than 200 million disabilities and diseases, as well as causing over seven million deaths worldwide. Given these facts, it’s no surprise that many smokers are trying to quit smoking to improve their overall wellbeing.
One thing to remember is that if you do smoke, it’s never too late to quit. It can be difficult because of the physical addiction, but there are many ways you can tackle this particular problem. So, here are four useful tips to help you quit smoking:
Identify triggers and avoid them
The urge to smoke may happen in certain locations or events such as parties or bars, or when you’re doing certain things like talking on the phone or drinking coffee alone. It’s only by learning to recognize these triggers can you plan ahead and handle them. It helps to remove smoking ‘reminders’ like lighters or ashtrays to discipline yourself. Don’t save a pack of cigarettes “just in case” — carrying cigarettes around will tempt you to smoke and break your abstinence streak.
If you are ever in a situation where you can’t avoid the aforementioned triggers, find ways to distract yourself. You can opt for harmless ways to shift your mind like doodling or chewing on something. Our article on “Be Healthy and Beautiful By Eating Before Going to Bed” recommends healthy snacks like bananas or almonds as a good alternative, which not only provide vitamins but can also help you sleep better. These foods are also great for dealing with the insomnia that comes with nicotine withdrawal.
Try nicotine replacement therapy
Nicotine replacement therapy (NRT) is the process of gradually reducing your nicotine intake. This method is great for heavy smokers who have strong withdrawal symptoms but still want to be able to cut down on nicotine over time. There are a number of products available on the market for this, with nicotine pouches leading the charge. For example, the nicotine pouches listed on Prilla include some of the industry’s biggest brands. The pouches are small, tobacco-free sachets you can tuck between your lip and upper gum, which release nicotine and specific flavorings. You can choose nicotine pouches with lower strengths to have more control over the nicotine entering your body. There are also other NRT products produced by Nicorette® such as gum and lozenge/tablets that can curb your urge to smoke cigarettes. Slowly cutting down the addiction can help prevent relapses in the future.
Engage in exercise
To manage your longing for tobacco, you can exercise. This is one of the most effective ways too, as 99% of people who quit smoking and engage in physical training were successful in stopping smoking completely, as researched by the Cardiac Rehabilitation Research Center. By exercising, you can also lose weight safely and develop stronger muscles, improving your overall health. If you don’t like heavy work, you can always opt for lighter physical activities like cleaning your house, yoga or even walking. This way, you can start good habits and make your way to a better you.
Let your loved ones help
If you’re craving tobacco, redirect your focus on connecting with a family member, friend, or even a support group to help you resist the urge to smoke. You can find ways to have fun and distract yourself such as through calls, get together in person, or even play games. If your cravings are particularly tough to deal with, maybe ask your loved ones to accompany you to see a therapist that can provide you with some professional advice. After all, it’s important to get the support you need so kick your addiction.