Lifestyle

How to Quit Smoking Right Now: Your Ultimate Guide

If you're looking for the ultimate fact file about quitting smoking, you came to the right place. No BS, just the information you need.

Quitting smoking is doable for everyone. It takes commitment and smart choices, but you'll begin feeling the benefits very quickly. If you're daunted or don't know where to begin, we've got you. Our Smoking Cessation experts answer some of the most common questions about kicking the habit.

How do I quit smoking right now?

Set an intention and stick to it.

Quitting smoking begins with an honest intention. Make a plan to quit smoking because you know it's the best thing for your health. Set a date on it and make a promise to yourself that that will happen. For example, you may say 'I will quit smoking on Wednesday', and from Wednesday, you will not smoke. Try not to make that date too far in the future to avoid 'the diet starts Monday' trap that might make you want to smoke more beforehand.

Make a list of reasons to quit.

While we all know that not smoking is the healthy choice, everyone's reason for quitting will be personal to them. Write down your reasons and keep them in your wallet or on your phone. They could be anything from being able to run around the park with your child or not having to stand outside the office in the rain.

Make a diet plan that will support your effort.

Many smokers smoke after eating because they feel like they need something extra after their food, or they've simply formed a habit of doing so. A US study found that some foods (such as meat) make cigarettes taste more satisfying, whereas others (such as cheese, fruit and vegetables) make them taste terrible. Strive to get the latter into your meals as a taste barrier to cigarettes.

If you reach for a cigarette after meal times, you should also try to form a new habit. As soon as you finish your food, why not wash up your plates and pour yourself a glass of water, or go for a quick walk. Find a post-meal ritual that breaks your usual habit.

Remember that cravings only last 5 minutes.

A nicotine craving lasts for up to 5 minutes. Come up with 5 minute strategies to distract your mind from smoking. That could be making a cup of tea, going for a walk around the office or doing a 5-minute guided meditation. Studies show that moving your body can actually help reduce your cravings, too.

Don't be around people who smoke.

This may not be an easy one for everyone, but try not to be around people smoking. If you're out at a bar, don't venture into smoking areas and stick with the people who aren't smoking. If someone in your household smokes, try and educate them on the benefits of quitting so you can support each other through a healthy change of lifestyle.

Keep your hands and mouth busy. 

Many quitters struggle with the absence of having a cigarette to hold. Try simple swaps like using a fidget spinner or an elastic band to occupy your hands. If you miss the action of putting a cigarette in your mouth, try getting a water bottle with a straw to sip on through the day, or keep a pack of lozenges at hand.

Should I take tablets to help me quit smoking?

You may be able to take medication to support your journey to being smoke-free. You can find information about the Smoking Cessation products here. If you'd like to find out whether these are suitable to you, start our quick online consultation that has been created by experienced pharmacists to determine whether medication would be a right fit for you.

What will happen when I give up smoking?

Let's start with the extraordinary benefits of quitting smoking.

After 20 minutes: Your blood pressure and pulse will start to reduce.

After 12 hours: The amount of oxygen in your blood returns to normal levels, which will benefit your whole body, including your vital organs.

By day 2: Your body will be completely rid of carbon monoxide.

After 2 weeks: Your circulation starts to improve and your sense of taste will get better.

After 1 month: Your skin will appear to be less grey and you may notice signs of wrinkles diminishing. You may also notice that you're coughing less and that breathing feels easier.

Between 3 and 9 months: Your lung capacity can improve by up to 10%.

After 1 year: Your risk of heart attack will be cut in half.

Longer term benefits: After 10 years, your risk of getting lung cancer cuts in half, and after 15 years you have the same risk as someone who has never smoked. Your risk of getting other cancers, such as throat, mouth, oesophageal and pancreatic cancers also decreases. Quitting smoking is also associated with better mental health, including reduced anxiety and depression.

Now let's get into the short-term symptoms you may experience.

The hardest part: The first few days are the hardest, as you may experience nicotine withdrawal symptoms. Depending on how long you have been smoking for, this may last anywhere from several days to several weeks. But remember, these withdrawals are signs of nicotine leaving your body. They are a positive thing, even though they may not feel it. Push through this early stage. Once you've overcome this hurdle, you're well on your journey to better health, for the rest of your life. Nicotine withdrawal symptoms may include:

• Headaches
• Irritability
• Increased appetite
• Fatigue
• Restlessness
• Insomnia
• Depression
• Increased coughing
• Difficulty concentrating
• Tremors

Is quitting smoking 'cold turkey' dangerous?

Quitting 'cold turkey' means quitting without any nicotine replacement aids or medication support. Quitting cold turkey is not dangerous for your health. In fact, it will mean that your body starts benefitting from better health markers (as mentioned above) more quickly.

However, quitting cold turkey may make you feel withdrawal symptoms more acutely, so it may feel burdensome or worrying. If you have been smoking for a long time, the American Thoracic Society recommends that you begin with the support of medication. This medication is called Champix, and you can find more information about it here.

Can quitting smoking cause anxiety or depression?

While you may experience short term symptoms of anxiety or depression as your body withdraws from nicotine, giving up smoking can actually improve your mental health in the long run. Quitting smoking is associated with better mental wellness, as your brain will be getting a healthy supply of oxygen. Quitting smoking also makes it easier to breathe, which means physical activity will be more comfortable, and this physical activity promotes endorphins (the happy hormone).

Will I gain weight after I quit smoking?

Some people experience weight gain after quitting smoking, but it's not inevitable. When you quit, your sense of taste improves, which is a positive sign of better health. This may make you more inclined to eat more. However, if you're worried about weight gain, make a conscious effort to prepare healthy meals that include nutrient-dense fruits and veggies that are also low in calories. As mentioned above, you may also find exercise more attainable due to easier breathing after you give up smoking, so enjoy regular walks or workouts to ensure you're maintaining a healthy weight.

Ready to make the move to a smoke-free lifestyle? Good for you. Click here to check out our support packages.

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