There has never been a more urgent time to quit smoking – with smokers facing a greater risk of suffering complications from Covid-19.
If a friend or loved one in your household is giving up smoking in lockdown then 
you’ll be 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, particularly when access to stop smoking support is limited by lockdown
Here are some tips on how to play your part:
? Be a good listener
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 distraction
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 playing a board game, doing an exercise video or getting out in the garden. Get them talking about a subject that interests them. Show them an amusing photograph on your phone. Anything to take their mind off nicotine. You could even encourage them to take up a new hobby – something that keeps their hands busy will be particularly helpful.
❤️ Timely reminders
Many smokers will be motivated to quit by the Covid-19 outbreak and the risks they face from the virus. 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 post-it notes and stick them around the house. Most importantly keep on telling them that if they quit now they will have a better chance of fighting off the virus. When you quit smoking, the body begins to heal itself within hours. In case your quitter needs a reminder tell them the following:
The immediate benefits of quitting smoking are:
– After 48 hours carbon monoxide is eliminated from the body and the lungs start to clear our mucus and other smoking debris
– After 72 hours breathing becomes easier as the bronchial tubes begin to relax
– After 2 to 12 weeks blood circulation improves, making physical activity like walking and running easier.
?️ 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. 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. We know that life under lockdown isn’t easy, particularly when you are cooped up inside. Try if you can to avoid conflict, and when tensions threaten to boil over, give the person quitting smoking some space. Encourage them to go to a particular part of your home when they need time out.
? 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 tried in the first place 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, run by NHS Wales is providing smoking cessation support via its helpline 0800 085 2219. Alternatively visit https://www.helpmequit.wales/
