National No Smoking Day
Giving up smoking is the single most important lifestyle decision that anyone can make to improve health immediately .If you want to stop smoking, you can make small changes to your lifestyle that may help you resist the temptation to light up.
Think positive
You might have tried to quit smoking before and not managed it, but don't let that put you off. Look back at the things your experience has taught you and think about how you're really going to do it this time.
Make a plan to quit smoking
Make a promise, set a date and stick to it. Sticking to the "not a drag" rule can really help. Whenever you find yourself in difficulty, say to yourself, "I won't even have a single drag", and stick with this until the cravings pass. Think ahead to times where it might be difficult (a party, for instance), and plan your actions and escape routes in advance.
Consider your diet
Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead. You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away or settling down in a room where you don't smoke may help.
Change your drink
The same US study as above also looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better. So when you're out, drink more water and juice. Some people find simply changing their drink (for example, switching from wine to a vodka and tomato juice) affects their need to reach for a cigarette.
Identify when you crave cigarettes
A craving can last 5 minutes. Before you give up, make a list of 5-minute strategies. For example, you could leave the party for a minute, dance or go to the bar.
Get some stop smoking support
If friends or family members want to give up, too, suggest to them that you give up together. Anyone who wants to stop smoking can visit any local community pharmacy or call the Quit Your Way service locally on 0845 600 999 6 to find out about all the ways NHS Tayside can help support people to become smoke free.
Get moving
A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings and may help your brain produce anti-craving chemicals.
Make non-smoking friends
When you're at a party, stick with the non-smokers. "When you look at the smokers, don't envy them," says Louise, 52, an ex-smoker. “Think of what they're doing as a bit strange – lighting a small white tube and breathing in smoke."
Keep your hands and mouth busy
Nicotine replacement can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray. And if you like holding a cigarette, there are handheld products like the inhalator or e-cigarettes. When you're out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.
Make a list of reasons to quit
Keep reminding yourself why you made the decision to give up. Make a list of the reasons and read it when you need support.
For more information and ways to find help please click HERE.
Posted on 9th Mar 2020
Last modified by API