We can only assume you’re here because you want to quit, and you’re not alone. 70% of smokers in Wales want to quit[1]. But quitting smoking, especially without prep, can be tough. It’s important to remember that your quitting journey isn’t going to be the same as others.
It’s also important to note that it very rarely happens overnight.
Trust us, the road can be long! On average it can take a smoker 30 attempts[2] to successfully quit smoking for good. So, it’s important to put plans in place to help you succeed. We will be here every step of the way, outlining tips and tricks to help you kick the habit.
Mark the date you want to start your journey on your calendar
Like any goal, you need some posts! Working towards a date is the first step in taking action. A start date makes your decision official and will help you take accountability. Write it in your phone or draw it on a calendar – do what you need to do to get this journey in motion.
Give yourself time to prepare
But don’t stall long enough to put yourself off. We recommend around a week or two of planning and readying yourself for this health change. Make sure that you have your patches, products, or support mechanisms lined up for when you begin your journey. Fortune favours the prepared!
Tell your family and friends your plan to quit
Ask them to check in and support you during this time. That’s what they are there for! Ask them to encourage activities that wouldn’t involve smoking or being around smokers. Pencil in a film night, a coffee, or a walk.
Nicotine withdrawal can lead to heightened stress, so make them aware of the emotional impact of quitting, and ask they be patient whilst you take these steps. Support is key.
List reasons why you’re quitting
– What do you not like about smoking?
– What does smoking make you miss out on?
– How is it impacting your finances?
– How is it affecting your health?
– How is it affecting the people you live with?
Pop this on your fridge or phone to remind you why you are doing this.
Seek your local stop smoking support service.
Give yourself a fighting chance and get some help. Smokers are up to 4 times more likely to quit successfully with expert advice and support[3]. There are multiple avenues to try when quitting, check out our advice on the following:
– Help Me Quit
– NRT – Nicotine Replacement Therapy
– Vaping as a cessation tool
Help Me Quit Services Wales
Leave no trace
Like moving on after a break up, rid yourself of reminders. Bin your cigs, pack away your lighters, and wash any clothing that smells of smoke. Get rid of the smell that may trigger you if you stumble upon them during your journey.
Learn your triggers and plan ahead to get through them
Avoid putting yourself in triggering positions. This journey is tough enough without them! Common triggers can be lighters, caffeine, alcohol, bar and pub environments as well as smoker friends. Smoker friends are a big trigger for many. Make sure you let them know that you can’t be around them smoking, and that it’s not personal.
And for when those cravings do kick in: plan on how to make it through those minutes. This could be making a phone call to a trusty friend who you know will distract you from the craving. If you are into fitness, studies have shown that exercise cuts cravings1. This doesn’t have to be an intense cross-fit session, as a short walk could do the trick!
Finally, keep your hands and mouth busy – it sounds weird, right? But don’t forget that smoking is a ritual, and you may miss this part of the habit. To quash this try chewing gum, try a stress ball, or even invest in a fidget gadget to keep your hands and moth occupied.
The NHS recommends switching up your routine
If you regularly have a cigarette after dinner or first thing in the morning, switch it for something that will keep your mind busy. This could be loading the dishwasher or making a smoothie. And again, if you feel those cravings, remember to call that friend, go for a walk, or chew some gum.
Treat yourself with the money you’re saving
On average a smoker will spend around £200 a month on cigarettes[4]. I know, a lot! Especially after Christmas, money can be tight and luxuries can often be unreachable, so take this time to treat yourself with the money you would’ve been smoking. A few months of saving could buy you a holiday if you are savvy.
Be prepared for relapse
It isn’t a smooth, linear process and relapses are more common than you think. But don’t focus on it if it happens. Mark it on your calendar so you can keep track of how long you made it in between. Then pull your socks up and try again. We believe in you!
If you think the method isn’t quite right for you, simply try a different path. There is more than one road to your destination. The important thing is to keep on going.
Know that this will be a journey and can be difficult
As mentioned in the beginning, not everyone can quit cold turkey and continue to be smoke free. It may take a few tries, or even a few slow steps to reducing your nicotine intake. Everyone has their own quitting path and comparisons can hinder your progress. So, focus on yourself, and find what works for you. Check out our advice pages for quitting!
[1] https://phw.nhs.wales/news/number-of-smokers-accessing-free-nhs-quit-support-increases-by-a-third/
[2] https://www.healthline.com/health-news/quitting-smoking-expect-failure-before-you-succeed
[3] https://www.nhs.uk/live-well/quit-smoking/10-self-help-tips-to-stop-smoking/
