If a friend or loved one is giving up smoking this Stoptober then the chances are that you’ll be going on that journey with them. And it won’t be an easy ride. The highs and lows of quitting can send smokers on a rollercoaster ride of emotions with the urge to cave in lurking around every bend. You can’t control their cravings however, you can play a big part in helping them to stay on track. From moral support to stern reminders, quitters need others on their side. Here are some top tips on how to play your part:
Lend an ear ?
You may find that your most important role is simply to be a good listener. Giving up smoking is tough and while some may withdraw into themselves, others will need to vent. If so let them talk and try not to interrupt with your own comments. Resist the urge to tell them to stop complaining, however unsympathetic you may be feeling. Instead make encouraging comments about the great progress they are making and show empathy by acknowledging that it is not an easy process. Encourage them to express their feelings and make it clear that you will be there to lend an ear whenever they need to let rip or simply to have a good cry.
Create a diversion ?
Cigarette cravings are powerful and the urge to cave in will be strong. Perhaps ask your quitter to let you know when they feel a craving coming on so that you can distract them. The longing for a cigarette can last as little as two minutes so even creating a brief temporary distraction can work wonders. Suggest going for a walk or a jog and getting some fresh air. Turn on the radio. Get them talking about a subject that interests them. Show them an amusing photograph on your phone. Anything to take their mind off nicotine. If they are really suffering with withdrawal symptoms suggest a day trip for a change of scene, going for a meal or to the cinema. You could even encourage them to take up a new hobby – something that keeps their hands busy will be particularly helpful.
Timely reminders ⏰
There are a multitude of reasons why people decide to stop smoking – from improving their health to saving money. If your quitter looks as though they are starting to lose motivation, then remind them why they decided to give up in the first place. You could even write down the reasons on posters and stick them around the house or the office, accompanied by photographs of anybody they are quitting for.
Minimise stress ?♂️
Many people smoke as a way to relieve stress and anxiety. And for long term smokers, lighting up can become an automatic response to any stressful situation. You can’t shield your quitter from every source of stress. However, striving to create as relaxing an environment as possible will minimise the triggers that could set them back on the smoking path. If it is a partner or loved one who is giving up, try to avoid initiating any conflict or making stressful life decisions during this time. Identify the situations that stress them out and think about how you can take on some of the burden or provide them with extra support.
Be positive ?
If your quitter caves in then don’t berate them. They will feel bad enough without you adding to their feelings of inadequacy. Instead praise them for having lasted that long and tell them that just because they’ve slipped up this time then there’s nothing to stop them from trying again. They will succeed – eventually. Even if it will take several attempts. The most important thing is never to give up.
If you are a smoker who would like to find out more about how to give up, Help Me Quit is run by NHS Wales and will help you to find the stop smoking service that best suits you. Contact them on 0800 085 2219 or visit www.helpmequit.wales.
