Stub Out the Habit: Proven Strategies for Quitting Smoking Today

Quitting smoking is one of the most powerful decisions you can make for your health. Whether you've considered quitting for the first time or have tried and struggled before, this guide will help you effectively stop smoking and take control of your health. Every cigarette you don’t smoke adds years to your life, and we’re here to help you make this change.

Before we learn how to quit smoking, let’s understand why it is so hard to stop this habit that is so harmful to ourselves and others. Research shows that nicotine - the chemical present in tobacco -  stimulates the release of dopamine; this "feel-good" hormone gives you a temporary sense of pleasure and relaxation. Over time, there is an intense urge for nicotine, making smoking difficult to quit.

In India, smoking tobacco, including cigarettes and beedis, is the primary risk factor for lung cancer in men. However, the link between smoking and lung cancer in women is less pronounced. Quitting smoking offers immense benefits, both for yourself and those around you, no matter when you choose to stop. Here’s how the body starts to recover once you quit:

• After 20 minutes, heart rate and blood pressure return to healthier levels.
• In 12 hours, carbon monoxide levels normalise, improving oxygen flow.
• Within 2-12 weeks, blood circulation significantly improves, and lung function enhances.
• Between 1-9 months, lungs begin to heal, reducing coughing and shortness of breath.
• After one year, the risk of coronary heart disease is cut in half.
• At five years, the risk of stroke equals that of a non-smoker.
• After 10 years, the risk of developing lung cancer is halved, along with reduced risks for mouth, throat, and oesophagus cancers.
• By 15 years, the risk of coronary heart disease matches that of a non-smoker.

Absolutely! Smoking cessation at any age offers significant health improvements:

• Quitting at 30 can give you almost 10 extra years of life expectancy.
• Even quitting at 60 can offer an extra 3 years of life expectancy.
• For those who quit after experiencing a life-threatening illness, like a heart attack, quitting can cut the risk of another heart attack by 50%.

Beyond the obvious health improvements, the importance of quitting smoking can’t be denied, as it also: 

• Lowers the chances of erectile dysfunction.
• Improves fertility and reduces complications during pregnancy, such as premature birth, low birth weight, and miscarriage.
• Helps children who may have been exposed to second-hand smoke. It reduces the risk of respiratory problems like asthma, ear infections, and other health issues related to passive smoke exposure.

Quitting smoking can be challenging, especially due to the withdrawal symptoms from nicotine. The difficulty varies from person to person, depending on factors like:

• How long you have smoked
• How many cigarettes you smoke per day, and 
• Your overall mental and physical health.

That said, many people successfully quit smoking with the right plan, support, and strategies in place. 

The process of quitting smoking can be broken down into four key stages:

1. Contemplation: You’re thinking about quitting but haven’t committed yet.
2. Preparation: You’re ready to quit and are creating a plan.
3. Action: You’ve stopped smoking and are actively working on staying smoke-free.
4. Maintenance: You’ve quit smoking, and now your goal is to avoid relapse and stay tobacco-free.

The five Rs are motivational strategies to help you stick to your target of not smoking again:

1. Relevance: Identify why quitting is personally meaningful for you.
2. Risks: Understand the risks of continuing to smoke, both short-term and long-term.
3. Rewards: Focus on the benefits of quitting, like better health and financial savings.
4. Roadblocks: Recognise the obstacles in your path and plan how to overcome them.
5. Repetition: Quitting may take more than one attempt, so keep trying until you succeed.

Many people use smoking as a way to calm themselves during anxious moments -  which is why quitting can feel overwhelming. To manage stress without smoking:

• Practice relaxation techniques: Try deep breathing, meditation, or yoga to stay calm and reduce stress.
• Identify triggers: Recognise what causes stress in your life, such as work or finances, and find ways to manage them.
• Take time for yourself: Set aside personal time to recharge away from your regular environment.
• Switch up your routine: Small changes, like where you have your coffee, can break habits linked to smoking.
• Limit caffeine: Reducing caffeine intake can help keep you calmer and less likely to have a craving. 

It's normal to feel emotional when you quit smoking. Nicotine affects the brain's reward system, and without it, you might feel anxious, irritable, or even depressed. These emotions typically peak within the first two weeks and gradually subside.

To cope with emotional challenges:

• Acknowledge your feelings without judgement.
• Talk to a counsellor or join a support group.
• Remind yourself that these emotions are temporary and will pass as your body adjusts.

The first step in quitting smoking is to make a commitment to yourself. Here are some important tips that may help:

• Set a quit date: Choose a date within the next two weeks to stop smoking.
• Tell your family and friends: Let them know about your plan so they can support you.
• Remove smoking triggers: Get rid of cigarettes, lighters, and ashtrays from your home, car, and work.

Prepare for cravings: Stock up on healthy snacks, gum, or lozenges to help curb nicotine cravings.

There’s no one-size-fits-all method to quitting smoking, but the combination of behavioural therapy and nicotine replacement therapy (NRT) has proven to be highly effective. 

• Nicotine Replacement Therapy (NRT) involving patches, gum, lozenges, nasal sprays or inhalers can help reduce withdrawal symptoms by delivering small amounts of nicotine without the harmful chemicals found in cigarettes.
• Prescription Medications can help reduce cravings and withdrawal symptoms.
• Working with a counsellor or joining a support group can help you identify and manage triggers and stay motivated.

There are several acceptable ways to quit smoking, and the best method is the one that works for you. Here are a few approaches:

• Cold turkey: Some people quit smoking abruptly without any aids, though this can be challenging.
• Gradual reduction: Slowly cutting down on the number of cigarettes you smoke each day before quitting completely.
• Support groups and counselling: Many find that having social support helps keep them on track.

Once you've quit smoking, it’s important to focus on maintaining a healthy lifestyle:

• Stay active: Regular physical activity can improve lung function and keep cravings at bay.
• Eat a balanced diet: A healthy diet can help repair damage caused by smoking.
• Continue managing stress: Find new ways to handle stress without smoking.

To avoid smoking again after you quit:

• Identify your triggers: Understand what situations, emotions, or people make you want to smoke and develop strategies to avoid or cope with them.
• Keep busy: Find hobbies, social activities, or work projects to fill the time that smoking used to occupy.
• Reward yourself: Celebrate milestones, such as one week or one month without smoking, to stay motivated.

Quitting smoking is a significant and rewarding journey. While the process may be difficult, the benefits of quitting are immeasurable. By understanding your addiction, preparing for challenges, and seeking the right support, you can overcome this addiction and lead a healthier, smoke-free life!