How to quit smoking

You can quit smoking on your own. You just need some motivation, some solid strategies and willpower.

By Anna Sharratt

It can be hard to give up smoking. But with a little motivation and some solid strategies, you can kick the habit for good. Now might be a particularly good time to quit. Early research has shown those who smoke may have double the risk of serious infection from COVID-19.

If you’ve ever tried to quit smoking then you probably remember how hard it was. You may have experienced intense cravings, irritability and nausea, as withdrawal symptoms kicked in. Or sweating and weight gain.

But you may have also noticed some benefits. Did you feel more in control of your habits? Or maybe, encouraged by your healthier lifestyle, you started exercising more and watching what you ate.

“The first step to quitting smoking is a personal one,” says Luz Bustamente. She’s a CBT psychologist working with Kwit, a smoking-cessation app. “When you have the willpower to quit you can find strategies to cope when cravings arise.”

And you’re not alone in your quest to quit. Between 2015 and 2018, the percentage of smokers fell from 20.4% to 18.6% for men and from 15.0% to 13.0% for women, according to Statistics Canada. Overall, there’s a movement away from smoking.

It can also take more than one try to quit smoking. One study found it can take as many as 30 attempts.

How to quit

Once you’ve decided to quit, there are a number of ways to help make your new habit stick. Bustamante has five suggestions:

1. List three personal reasons for quitting. These might be your health, a new baby in the family or less time spent outside your workplace, says Bustamante. Then set a date for quitting, or at least for developing new techniques to quit, she says.
2. Identify your triggers. People smoke for a reason. Whether it’s a break from work, a tool to cope with stress or a way of meshing socially. Zero in on when you smoke — be keenly aware of when you pop that cigarette in your mouth. Being more conscious of your triggers will help you be more in control of your life, Bustamante says. It will also help you anticipate when you’re most likely to be vulnerable and take steps to be ready when that happens.
3. Draw up an action plan. Once you figure out when you smoke, you need to counter each trigger with a strategy, says Bustamante. If you take a smoke break at 10 a.m., bring fruit to work you can eat instead. Or chug a bit of water on your desk every time a craving comes on. Brush your teeth after every meal to improve your breath and remind you how fresh breath feels when you’re not smoking. Or have a stress ball near you to squeeze instead of reaching for a cigarette.
4. Consider help. Nicotine-replacement therapy can help ease withdrawal symptoms if they’re interfering with your life. These can include nicotine-infused gums, patches, sprays, inhalers and lozenges. Apps like Kwit can also help you quit. Kwit tracks your habits and encourages you to change them using gaming strategies. A psychologist can also help you learn your triggers and find new coping strategies.
5. Keep your reasons to quit in mind. Quitting can take time but with help and good strategies, it’s possible. The first two months are critical, says Bustamante. That’s when cravings are most intense and it’s harder to see the benefits of not smoking. You may cheat a bit during this period. But if you can make it through the first two months, you have a good shot at quitting permanently.

The upside:

Quitting smoking, even if you’ve smoked for years, is great news for your body. The Government of Canada lists several benefits:

• Lower risk of a heart attack after as little as a day
• More air in your lungs
• Lower risk of cancer in your lungs, mouth, throat, bladder, esophagus, kidney and pancreas
• Improved taste and smell
• A cleaner mouth and teeth

“Two years after quitting, the likelihood of staying a non-smoker is 95%,” says Bustamante. “The benefits will be visible.”

Originally published on Lumino Health.