Kick the habit
Want to give up cigarettes for good? Liz Connor asks health and addiction experts for their best advice and self-help solutions
Expert advice to help you give up smoking
We’re well into the new year, which means a significant proportion of the population will be battling to uphold their resolution to quit smoking.
According to the Office For National Statistics, over 70 per cent of people who currently smoke say they want to quit. But anyone who has tried to kick the habit will know – ditching cigarettes for good can be much easier said than done.
Quitting can be a hard journey – but if you started the year with a resolution to prioritise your health, giving up smoking is one of the biggest single things people can do – and there are lots of tips and tricks you can tap into, to help you reach your goal and reap the benefits.
Smoking increases the risk of stroke, heart disease and many types of cancer, and is one of the biggest causes of death and illness in the UK (the NHS estimates that one in two smokers will die from a smokingrelated disease).
Despite there being compelling health reasons to quit overnight, smoking is addictive and for the majority of people, going ‘cold turkey’ doesn’t work.
In fact, only a small proportion of people succeed with the ‘cold turkey’ method – so don’t beat yourself up if you’re one of the many who attempted to do so but found it too hard. But there are lots of other measures you can try – getting support from your healthcare provider, which may include nicotine replacement patches and gum alongside counselling, can vastly improve your chances for a successful quit.
Here, addiction and cravings experts share some tips and strategies to help you finally quit the habit.
Make plans to quit
The first thing you need to do is set a date and stick to it. “No excuses,” says Steve Clarke, a specialist in the psychology of addictive behaviours at Priory’s Life Works hospital in Woking (priorygroup.com). “Whenever you find yourself in difficulty, tell yourself that the craving will pass, and stick with it until the urge ceases.”
And have a relapse prevention plan
Over time, Clarke says cravings drastically recede, but you should initially make a ‘relapse prevention plan’ just in case. “Identify potentially difficult events – like a party, for instance – and plan your escape routes in advance.” If you know you’ll be tempted to light up after a drink or two in the pub, Clarke believes it’s worth temporarily skipping such social occasions until you have your cravings under control.
Switch up your routine
Smoking can easily become an automatic behaviour linked to daily routines, such as that afternoon work break. Clarke suggests changing your schedule so that lighting up no longer becomes a ritual. “If that after meal cigarette was a ritual, it needs breaking,” says Clarke. “Get up and do the dishes straight away, or settle down in a room where you don’t smoke and start reading a book to occupy your mind elsewhere.”
Enrol some support
Telling friends and family members that you’re serious about giving up can help to keep you accountable. “If someone you know wants to give up too, suggest that you give up together,” says Clarke.
Ask close pals to engage in nonsmoking activities while you’re kicking the habit – such as exercise or the cinema – and instruct them to stop you from asking around for a cigarette at any social occasions. You may initially feel annoyed when they stop you from lighting up during a night out, but you’ll thank them in the long run when you’re finally smokefree.
Identify when your cravings hit
If you’ve ever tried to give up smoking, you’ll notice that some parts of the day can feel harder than others. Cravings happen because your body misses its regular hits of nicotine and they can be triggered by a cue, such as having a few drinks, or feeling very happy, sad or stressed.
“A craving can last five minutes, so make a list of five-minute strategies that will help you manage this,” says Clarke. For example, you could do a crossword puzzle on your phone, go for a walk, or simply plug in to a podcast for five minutes. If you’re on a night out, go to dance, strike up a non-cigarette related conversation, or leave completely.
“For many people, smoking is a way of tackling stress,” says Dr Arun Thiyagarajan, medical director at Bupa Health Clinics (bupa.co.uk). “If you find yourself using smoking as a way of coping, seek help from your GP, who can advise on healthier ways to tackle the harder times in your life and support you through the quitting process.”
Get physical
“Studies have found that even a small amount of exercise, such as a fiveminute walk or a stretch, can cut cravings,” says Clarke. He suggests joining a local group, such as yoga, mindfulness or walking, that has an enjoyable social element to it, so it feels like less of a chore. You could even use quitting as a chance to take up that skill you’ve always fancied, like salsa dancing, kick boxing or ballet.
As well as keeping your mind busy, that post-workout endorphin high is a great substitute for nicotine, triggering a positive feeling in the body.
You might not be able to see the benefits of giving up smoking on the inside of your body, but once you see the beginnings of a six-pack forming,
“A craving can last five minutes, so make a list of five-minute strategies that will help you manage this”
you’ll be all the more inclined to stick to your new habits.
Make non-smoking friends
A pretty common ‘mistake’ while attempting to give up smoking is surrounding yourself with temptation. “When you’re at a party, stick with the nonsmokers,” advises Clarke. “Don’t join the smokers in their huddle and pretend it’ll be OK, as chances are, it won’t.
“You’ll only increase the stimuli and exposure to cigarettes and cravings will, in all likelihood, increase. After all, we don’t visit a barber without getting a haircut, right?”
Think of the wider benefits
“Smoking isn’t just detrimental to your own health, it can also be damaging to those around you,” says Dr Thiyagarajan. In other words, quitting isn’t just good for you – it’s good for your loved ones, too. “Also, think of how much you would save if you put aside the money you would normally spend on cigarettes.
“The cost of smoking is creeping up all the time, so see it as an opportunity to save money quickly – and then reward yourself with the savings by buying something you like or need.”
Keep your hands and mouth busy
If you like holding a cigarette, Clarke says you should keep a pen or another cigaretteshaped object handy for times when you’re tempted. “When you’re out, try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy,” he adds.
Think positive
You might have tried to quit smoking before and not managed it, but don’t let that put you off. “If you have tried unsuccessfully beforehand, look at where you may have not succeeded, and make the changes.” says Clarke. “Remind yourself how good it would feel to have health and financial benefits, and keep a check-list reminding yourself of the reasons why you have chosen to stop smoking.” As for those pesky cravings? Remember, those will soon pass too.