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 given up before,
but tell yourself that 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. Don’t be put off by a wedding, party or other time when you’d normally
smoke.
Change
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.
Change
your drink
The same study 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 that 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 five minutes.
Before you give up, make a list of five-minute strategies. For example, you
could leave the party for a minute, dance or go to the bar. And think about
this: the combination of smoking and drinking raises your risk of mouth cancer by 38 times.
Get
some quitting support
If friends or family members want to
give up too, suggest to them that you give up together. Also, there are
your local NHS stop smoking services and the NHS
Smoking Helpline, available on 0300 123 1044 (open Monday to Friday
9am-8pm, Saturday to Sunday 11am-4pm).
Get
moving
A review of scientific studies has
proved that exercise (even a five-minute walk or stretch) cuts cravings
and may help your brain to 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 therapy (NRT) can make you
twice as likely to succeed. As well as patches, there are tiny tablets,
lozenges, gum and a nasal spray. If you like holding a cigarette, use an
inhalator. 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 gave
up. Make a list of the reasons and read it when you need support. Ex-smoker
Chris, 28, says: "I used to take a picture of my baby daughter with me
when I went out. If I was tempted, I’d look at that."
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