With the new year approaching, we all have the opportunity for a fresh start. Why not add giving up cigarettes to your resolution list this new year and start your journey to a smoke-free 2024?
Our 5 steps to quitting below are the perfect guide to kickstart your quitting journey. Why not give it a go this new year, whether it be on your own, or alongside your friends and family?
- Identify Your Triggers
There are several common triggers that may cause people to reach for a cigarette. These include:
- Habits you associate with smoking (such as having a cup of coffee)
- Alcohol
- Stress
Several smokers find that coffee and alcohol can trigger the impulse for a cigarette. If this is the case for you, try to limit or avoid these drinks during your quitting journey to help resist the temptation.
If stress can be a trigger for you, start by trying to identify the cause of it. For example, if your stress is work-related, you could try talking to your manager about your workload, or any other concerns you might have, to try and reach a solution. Other general methods for managing stress could also help you. One popular method is practicing calming breathing exercises. There are several apps, such as Headspace, that offer free audio guides to talk you through these techniques and aim to improve your mental wellbeing. Talking to your friends and family could also help to release pent-up emotions and stress, leaving you with a clearer mind.
If you do slip up, it’s ok! Part of this journey is learning from your mistakes and everybody’s journey is different. Use this as an opportunity to identify the things that can cause you to reach for a cigarette and learn from this going forward. Most importantly, don’t give up and continue to believe that you can do this.
- Find out what resources are out there for support
You’re not on your own in this journey and there are plenty of resources available for support. The NHS provides several solutions to help you go smoke-free, including the Help Me Quit service, which makes you four times more likely to stop smoking than going it alone. Support is tailored to your needs to give you the best chance of quitting and is available in various places across your local area, including:
- Hospitals
- Pharmacies
- Community venues
- One to one appointments
- Meetings with other smokers
Find out what services you could access here: https://www.helpmequit.wales/services-in-your-area/
Nicotine replacement therapies (NRTs) can also be great in supporting your shift away from nicotine. These come in several forms, from patches to chewing gum, and supply you with a low level of nicotine to help aid the transition. Speaking to your GP or a pharmacist can help determine what the best type of NRT is for you.
To learn more about NRTs, visit our handy online guide: https://ash.wales/nrt_guide/
- Exercise and Staying Active
With a new year approaching, it’s the perfect time to take up a new activity, or maybe even return to that hobby you used to love. Whatever it is you choose to do, exercise is a great way of releasing stress and could also help to distract you from those pesky cigarette cravings.
If you haven’t got much time on your hands, getting out in the fresh air for a 10-minute walk can still have a great deal of health benefits. Get your friends and family involved and have them join you if that will make it more enjoyable!
- Make sure to reward yourself
Quitting smoking is no easy feat, so you should celebrate your achievements and reward yourself. Get your piggy banks at the ready as, by ditching the cigarettes, you could be saving yourself and your family thousands each year that can be put aside and saved for other necessities or treats.
Want to find out just how much you could be saving? Use our quick cost of smoking calculator to calculate how much you could decrease your annual spending by: https://ash.wales/cost-of-smoking/
The average smoker can save up to £2,759.40 a year by quitting. If you’re wondering what you could get with all those extra pennies, according to figures published by British Gas, you’d have enough to pay the average annual cost of bills for a two-bedroom house! You could even treat yourself, or your friends and family, to a gift for quitting – think about what reward will work best to motivate you.
- Keep a Positive Mindset
Keeping a positive mindset whilst trying to quit smoking can be challenging. Having measures in place for those days when you’re feeling down and lacking motivation to continue can help to keep you on track in this journey. One way you could do this is by creating a jar filled with notes on the reasons why you want to quit. By taking a note out of this jar when you feel like giving up, you can remind yourself of why you started this journey in the first place and hopefully feel reinspired to push through.
It is also important to remind yourself of how far you have already come. If you have managed to go even 48 hours without a cigarette, all carbon monoxide will already be flushed out of your body and your sense of taste and smell will have started improving.
Feeling Motivated?
Even just by following along and reading these 5 steps, you have already started your journey to a smoke-free 2024. Remember to celebrate each small victory along the way and embrace the positive changes you notice, but also be kind to yourself if it’s not all plain sailing. Continue to believe in yourself and grow from your mistakes to keep pushing and moving forward.
To feel inspired, read our real-life quit stories here: https://ash.wales/real-life-quit-stories/
