Smoking is an incredibly addictive habit and consequently, it can be very difficult to quit.
Despite this, it is possible and your health will benefit the instant you begin your quitting journey. It can take some time to give smoking up completely, with many smokers finding that it can take a number of attempts to kick the habit to the curb for good.
That’s why we’re here to help! At WholeLife, your health is our number one priority. We want you to live a long, happy, and healthy life and we want to support you to thrive. If you’re a smoker (or a social smoker), we are here to advocate for your journey towards cessation—you don’t have to do it alone.
Here are some helpful tips to get you started, but for more information, advice or assistance we encourage you to drop into your local WholeLife Healthfoods and Pharmacy to speak with one of our pharmacists.
Know and avoid your triggers
One of the most important steps in your quitting journey is to understand your triggers. For a lot of smokers, the habit is built into their daily routine, or associated with various daily rituals. You might have a cigarette with your morning coffee, or choose to smoke as a way of coping with stress. Certain environments, such as social settings like the pub, can also prompt people to smoke.
The process of breaking these patterns can be difficult. Cravings are common, as the brain associates smoking with a number of other activities. While you’re on your path towards quitting, it can be useful to follow these tips, to help control cravings and your triggers:
- Delay the urge to smoke (cravings are likely to decrease after a few minutes)
- Take 3 deep breaths – breathe in through your nose and exhale slowly through your mouth
- Distract yourself and take your mind off smoking—listen to music, go for a walk, chat to a friend, learn a new activity
- Have a glass of water and sip it slowly. It’s calorie-free and keeps your body hydrated.
Nicotine replacement therapy (NRT)
Nicotine is the active chemical ingredient in cigarettes that makes them so addictive and if you’ve been a smoker for a while, your brain will wait in anticipation for its next hit of nicotine.
NRT is commonly used as a method of progressing towards smoking cessation. At WholeLife, we offer a range of products, including patches, mouth sprays, inhalers, gums and lozenges that, when used, continue to give you small doses of nicotine without exposing you to the harmful chemicals present in cigarettes. This can help reduce any withdrawal symptoms, freeing you up to focus more significantly on your triggers and other emotional elements of your quitting journey.
For more advice on NRT products or any medications available to you, speak to your local WholeLife pharmacist. Remember to always read the label and follow directions for use.
Stress management
Smoking is often used as a stress-management technique so when you’re giving up it’s important to have techniques up your sleeve. In addition, the quitting process itself can elevate stress levels initially, as cravings and withdrawals are common.
Some common relaxation methods include:
- Meditation and breathing exercises
- Yoga
- Muscle relaxation
- Visualisation
- Listening to calming music
- Gentle exercise
Use your resources
Your journey towards smoking cessation is not something you have to endure alone! WholeLife is here to support you, as are many other organisations, companies, health services, and people. We encourage you to make use of the many excellent resources out there, such as:
- NICORETTE® Stop Smoking App
- The QuitBuddy app
- quit.org.au
- The Quitline – 13 QUIT (13 7848)
You may also consider joining an online or face-to-face quitting program or accessing support from a psychologist to aid in your cessation journey.
Lean on friends and family
Your friends and family want what is best for you and it’s important that they understand what you’re going through so that they can assist you to achieve your goals.
Smoking habitually can be a means of dealing with stress, anxiety, or other significant emotions. It’s important to feel you can be open with the people in your life who you trust and are close to—you don’t have to go through anything alone and by talking about what you’re experiencing, you can share the burden, be held accountable, and seek out encouragement to keep going.
Quitting smoking can be challenging for some, but it is possible and the health benefits are endless. We encourage you to speak to our pharmacists for advice, and to access the support that will be instrumental in the success of your smoking cessation journey.
References
Australian Government, Department of Health and Aged Care (2020) ‘How to quit smoking’, Australian Government, Department of Health and Aged Care. <https://www.health.gov.au/topics/smoking-and-tobacco/how-to-quit-smoking/>.
Mayo Clinic (2022) ‘Quitting smoking: 10 ways to resist tobacco cravings’, Mayo Clinic. <https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454>.
Quit Org (2023) ‘Nicotine replacement therapy (NRT): frequently asked questions’, Quit Org. <https://www.quit.org.au/articles/nicotine-replacement-therapy-frequently-asked-questions>.