Quit Smoking: 8 Things You Can Do to Stop

There are many reasons why people begin smoking. Some may have experienced peer pressure, or were satisfying a rebellious streak when they were younger. Some may have seen someone they respect or a character from a movie smoking and thought it looked ‘cool’. Others begin out of sheer boredom, or stress.

Regardless of the reason, many smokers quickly become addicted to nicotine or the simple act of smoking, and because the habit is so closely intertwined with their emotions and psyche, it is often a daunting task to quit.

If you’ve been thinking about giving up the habit, there are many avenues for help. Many ex-smokers say it was a difficult process for them, but they were able to do it and you can too. Here are a few steps to help with the process.

The reasons for quitting smoking are quite obvious. Your health, finances and personal happiness are at stake. However, making the reasons clear and undisputable is an important first step.

If you’re not sure, ask yourself questions such as: What is bad about smoking? What DON’T you like about it? What will you be missing out on if you don’t smoke? How does it affect your health and what will happen if you keep smoking?

Next, make a list of positives such as:

• My chances of developing cancer, heart attacks, and other diseases will be reduced.
• I will breathe easier and cough less, and my blood pressure will go down.
• My skin will look healthier and younger.
•  I will have more money to spend.
• My food will taste better.
• I will set a great example for my kids and my friends, family, co-workers, and other loved ones will be proud of me.

Make a list of all the reasons you want to be smoke-free and keep the list in a place where you can see it often. Once it’s written, it holds more weight. When you feel the urge to smoke, refer to the list to remind yourself why you want to quit. 

REMEMBER: Knowing why you want to quit and making the decision to quit makes it real and compelling.

Similar to having a diet plan, you should create a quit plan made up of goals you want to achieve within a certain timeframe. A quit plan will help you identify and track your milestones, discover your smoking triggers and manage your cravings.

Milestones could include a gradual reduction of the number of cigarettes you smoke each day. In your plan, you should also select a quit date, map out activities for each day, the people you will spend time with, what you can do when you get a craving and healthy ways in which you will reward yourself such as having dinner at a nice restaurant with family or buying yourself a small but meaningful present.

Everyone is different, so you should explore different strategies and methods for your quit plan. Combining strategies can keep you focused, empowered, and motivated to quit. As you move through the steps, keep a record of your plan and have it readily available during the quitting process.

REMEMBER: A quit plan makes it easier for smokers to stay on track when they are quitting smoking. 

When you’re choosing a date to quit, earlier is always better than later.  Many have found success in choosing a day to quit smoking within two weeks. This gives you enough time to prepare. It’s worthwhile spending some time to think about your quit date.  Avoid choosing days where you know you will be busy or stressed, or where temptations are high (e.g. a party with friends or days where you may smoke at work).

Circle your quit day on a calendar or write it out somewhere where you will see it every day. This will remind you of your decision to become smoke-free and give you time to prepare to quit.

REMEMBER: Many smokers have found success in giving themselves 2 weeks to start the quitting process, according to the Center for Disease Control and Prevention in the United States.

Understanding why you smoke is essential so that you can prepare yourself to find the best ways to quit.

When you smoke, certain activities, feelings, and people become linked to your smoking. These are triggers that create your urge to smoke. Anticipate these triggers and try to minimise them. Going to places that don't allow smoking, spending time with non-smokers, taking up a new hobby or sport to keep your hands busy are ways to minimise triggers. If emotions are your trigger to smoke, find ways to reduce stress in your life as far as you can, especially during your quit period.

Dealing with withdrawals is also crucial. Nicotine is the chemical in cigarettes that makes you addicted. However, the more you smoke‚ the more nicotine you may need. When your body doesn't get nicotine, you may feel uncomfortable and crave cigarettes - which is withdrawal.

While it takes time to get over withdrawal, most physical symptoms disappear within a week, but cigarette cravings may last for longer.  There are ways you can be prepared for withdrawal. Over-the-counter or prescribed medication coupled with behavioural changes can help you manage the symptoms. Visit your physician or a Quit Clinic to ask if medication is suitable for you.

REMEMBER: Withdrawal symptoms‚ including cravings‚ will fade with every day that you stay smoke-free.

Quitting smoking is a lot more achievable when you have support from the people in your life. Let your loved ones know of your quit date and explain how they can help you. We all need different things, so be sure you let friends and family know exactly how they can help, such as being available to take your call within the quitting process should you have a craving and need someone to talk to.

You should also let your colleagues at work know. This is not about policing, but about getting their support and encouragement. Keeping your colleagues in the know can help when you get cranky from withdrawals or when situations get stressful at work. In knowing about your quit plan, they could give you a hand with managing work, simple understanding or a word of encouragement.

However, it can be hard to ask for help, even from the people closest to you. Choose your support wisely. A good idea would be someone you can easily speak to whether it is a family member or friend, and an ex-smoker who has managed to quit may also be more empathetic and encouraging.

REMEMBER: Support is one of the key strategies to successfully quitting.

Once you have embarked on your quit plan, get rid of smoking reminders. Smoking reminders include your cigarettes, matches, ashtrays, and lighters, maybe even the photograph of the person who made you start smoking. It would also help to make things clean and fresh in your car‚ home and workspace. Even the smell of cigarettes can cause a cigarette craving. Avoid passing that tobacco shop on your usual route, and stay away from places where people gather to smoke. Don't save cigarettes for "just in case” situations. 

REMEMBER: The fewer reminders you have of smoking, the better you will be able to stay on track. 

The process of quitting smoking may take some time. It’s important to acknowledge your progress. Celebrate individual milestones such as the 24-hour smoke-free mark, 1 week mark, 1 month mark and so on.

Find healthy ways to treat yourself such as with a wholesome dinner, a day at the movies, a hiking trip out in natural surroundings or any other smoke-free activity. Plan your milestones ahead of time and set up a healthy smoke-free reward for each one.

REMEMBER: Rewarding yourself for reaching quit milestones can make you feel empowered and motivated.

The first few weeks are the hardest when it comes to quitting smoking. You will deal with uncomfortable feelings, temptations to smoke, withdrawal symptoms, and cigarette cravings. Whether it is a quitline, a mobile app, support group or good friend, make sure you have support options available at all times.

Here are some avenues you can consider for your quit journey:

• MQuit - a quitline that you can call for support and information. Lines are open from 9 am to 6 pm. 04-653 5999 or discover more at www.jomquit.com.my
• The National Cancer Society’s Quit Smoking Clinic -  offers a combination of counselling and nicotine replacement therapy. +603 2630 6670 or email swinder@cancer.org.my.
•  Institut Jantung Negara’s Quit Smoking Clinic - provides counselling, support, lifestyle assessment, treatment & medication, nicotine & non-nicotine replacement therapy together with bi-monthly support group gatherings.  Call +603 2617 8200 or see http://www.ijn.com.my/specialty-clinics/quit-smoking-clinic/ for more.

These clinics should also be able to recommend options for medication, support and therapies such as soft laser therapy, hypnotherapy or other methods.

REMEMBER: Multiple support options can come in handy when your friends or family are not available to tend to you.

If you’ve made the decision to quit, you’re clearly on the road to a better life. Remember that if you slip or make mistakes during the quitting process, you can always get back on the wagon. Here’s to a new and healthier you!