Smoking these days can be quite an inconvenience. Whatever you are doing has to be set aside while you head outside for a cigarette, and smokers do not function well if their smokes are not close by. To break this unsightly habit, keep reading! Here you will find many techniques for quitting smoking.
If you're trying to quit smoking, stopping "cold turkey" is a bad idea. Quitting without a means of support for nicotine withdrawal is an uphill battle. Because nicotine is addictive, it's very easy to relapse without some form of support when quitting. It's best to use smoking cessation medicine like nicotine e cig liquid, or some type of therapy when you're ready to quit.
Using some type of nicotine replacement is a good way to slowly ease your addiction to smoking when you're trying to quit. Nicotine replacements come in many forms, including lozenges, gum, and patches that can be worn on the body. These products give your body a small dose of nicotine, which eases cravings for using tobacco products.
When quitting smoking, take each day as it comes. Make your goals very short and attainable - one day at a time. Making shorter goals will make it easier for you to cope, both mentally and physically. Once you start becoming comfortable with your commitment to stop smoking, you can start to make longer term goals.
When you are trying to quit smoking, write a list of all of the reasons why you want to stop. Carry that list with you at all times. One of the best place to carry this list is where you used to carry your cigarettes. Whenever you catch yourself reaching for your pack of smokes, pull out the list, instead, and read why you want to break the habit.
It does not matter how long it has been since you gave up smoking, you can never have "just one". You are a nicotine addict. While just one does not mean you will be smoking a packet a day again by morning, it will mean that you have "just one more" a lot sooner than you would like.
Reduce the amount of cigarettes you have each day until you reach zero. Unless there is a health reason for you to stop smoking immediately, quitting tobacco is easier when you do it gradually. Cut back on cigarettes first and quitting will be less of a shock to your body.
To get off to the best possible start, talk to your doctor about your plan to quit smoking. Your doctor can be a valuable source of information and support and can also recommend the most effective way to quit, as well as, how to deal with the negative effects of nicotine withdrawal.
Don't assume that a nicotine withdrawal medication has to have nicotine in it. While it is true that you can find an alternate source of nicotine and reduce your levels of it, you could just try a prescription medication that blocks your need for nicotine. Consult your physician about a medicine that might just kill your cravings.
If you are trying to quit smoking, it is important to have plenty of support. Inform family members and friends that this is what you are trying to do and enlist their support when you are having difficulties. Quitting smoking is difficult to do alone and family and friends can provide much needed emotional and social support.
Ideally, you should remove yourself from any situation that would otherwise incite you to start smoking. Try a change of pace if you are used to having that first cigarette in the morning with coffee or with cocktails at the end of the workday. Drinking your coffee as you commute or in a coffee shop and staying away from bars for a while can keep your cravings at bay.
Before you quit, identify your triggers and plan ways around them. If you always smoke when you drink, abstain from alcohol for a while. If smoking before, during or after meals is a common practice for you, change up your meal plans or environments to prevent this. Track your smoking times and places to know when and where you light up, and adapt accordingly.
Use visualization in order to assist you in quitting your smoking habit. When doing deep breathing exercises, shut your eyes, and imagine yourself being a non-smoker. Imagine yourself not giving in to temptation. Imagine winning a medal for not smoking. These types of programs, referred to as "quit smoking hypnosis," are extremely effective.
Replace your pack of cigarettes with an electronic cigarette. Many former smokers have found success with these devices, which work by vaporizing a liquid that contains nicotine. When the user exhales, the cloud looks just like smoke, but it's actually vapor. Using one of these devices can make it much easier to quit smoking, since it simulates the act so effectively.
Feeling ready to quit smoking is half the battle. These tips have given you techniques that can help you successfully quit smoking. Try these techniques to help you curb the urge to smoke.
So far, in Great Britain, fewer than one in a hundred children say they’ve used e-cigarettes regularly. And as yet there’s no evidence that e-cigarettes act as a ‘gateway’ into smoking cigarettes. These are encouraging facts.
But as the market for e-cigarettes continues to grow, the situation may change. That’s why we’re pleased to see that the Government plans to ban under-18s from buying e-cigarettes. It will be crucial to track how children respond to these products, and if necessary back further controls on marketing and availability to prevent children using them.
How are they marketed now?
A report we commissioned from Stirling University, looked at e-cigarette marketing and advertising over a year in the UK. The study found a raft of marketing ploys including the use of celebrity endorsements, innovative designs, and sweet-tasting flavours, which might attract non-smokers, including children.
Some of these adverts have already been banned after being judged attractive to children while referring to smoking and for suggesting that they can help people quit without the evidence and licensing to back up these claims.
There are also concerns that some e-cigarette advertising may inadvertently ‘normalise’ tobacco smoking making it more acceptable, and perhaps undermining the tobacco control policies that have made a real impact on smoking rates.
The Committees of Advertising Practice recognise these concerns and is planning to introduce new marketing rules for e-cigarettes. We hope these rules will refine marketing regulations, to ensure e-cigarettes are targeted at those who can benefit – namely smokers and users of nicotine-containing products – and not to non-smokers.
Do they change what people think about smoking?
In recent years, smoking has become less socially acceptable, but as is clear from the ‘cigalike’ products, vaping can mimic smoking, which may start to make smoking acceptable again. Is there any evidence for this? Not yet, but like with other areas of e-cigarette research there just simply hasn’t been enough time to be sure either way.
In reaction to these concerns, the Welsh Government is exploring a ban on vaping in all enclosed public spaces, fearing that it may make smoking acceptable again. We don’t believe that there is currently sufficient evidence to justify this. But through our continued support of research, these answers will become clearer, allowing governments to make evidence-based decisions. In the short term, expert guidance is available to businesses to help them make informed decisions on whether to permit e-cigarette use within their premises.
What about the tobacco industry?
E-cigarettes aren’t just big news, they’re big business. And the tobacco industry’s growing interest in this business is a serious concern.
In the last year the tobacco industry has started launching their own products and buying more established e-cigarette companies. It’s not clear why they are interested in e-cigarettes – is it as an insurance policy from declining tobacco sales? Or another ploy to improve their reputation? Either way their involvement raises concerns due to serious conflicts of interest.
The World Health Organisation’s Framework Convention on Tobacco Control (FCTC) is a global public health treaty, signed by 178 nations, aimed at reducing the harm from smoking. All members are required to protect their health policy from the influence of the tobacco industry. As we’ve highlighted before, the tobacco industry isn’t to be trusted when it comes to trying to influence policy.
So we’ll be keeping a close eye on its involvement in e-cigarettes to ensure they can’t use their investment to influence public health policy again.
Maximising the potential
While it’s clear that e-cigarettes have enormous potential to cut smoking rates, it’s vital that all other potential consequences are taken into account. By building and acting on the evolving evidence base around e-cigarettes we believe their full potential can be realised, and the risks minimised.
The debate around e-cigarettes isn’t likely to be resolved any time soon, and we’ll likely continue to see headlines about their risks and benefits for some time to come.
For our part, we will continue to invest in e-cigarette research, presenting a clear assessment of the evidence for those who need it.
Chit Selvarajah is a senior policy advisor at Cancer Research UK