There is help out there for those looking to quit

By Vasos Silivistris

Quitting smoking lowers the risk of cancer and other serious health problems. Help can be found through counselling, behaviour therapy, medicines and nicotine-containing products such as nicotine patches, gum, lozenges, inhalers and nasal sprays.

How smoking affects your body

Smokers have a limited sense of smell.

Both active and passive smokers are at a greater risk of developing chest infections.

Smokers are at greater risk of developing cancer, especially in the throat and lungs.

People with asthma who are exposed to smoke may experience significant worsening of their condition.

Having smokers’ breath and constantly smelling of cigarettes.

Some great reasons for quitting

You will live longer and live better.

Quitting will lower your chances of having a heart attack, stroke or cancer.

If you are pregnant, quitting smoking will improve your chances of having a healthy baby.

The people you live with, especially your children, will be healthier.

You will have extra money to spend on things other than cigarettes.

Preparation

Could you set a quit date?

Get rid of ALL cigarettes and ashtrays in your home, car, and workplace.

You can just disallow smoking in your home.

Please take a look at your past attempts to quit.

Think about what worked and what did not.

Once you quit, do not smoke, NOT EVEN A PUFF!

Get support and encouragement

Tell your family, friends and colleagues that you are going to quit and want their support.

Ask them not to smoke around you or leave cigarettes out. Talk to your GP or a pharmacist.

Get counselling. The more counselling you have, the better your chances are of quitting.

Learn new skills and behaviours

Distract yourself from urges to smoke. Talk to someone, go for a walk. Do something to reduce your stress. Take a bath, exercise, or read a book. Plan something enjoyable to do every day. Drink lots of water and other non-alcoholic fluids.

Get medication and use it correctly

Medication can help you stop smoking and lessen the urge to smoke.

There are no products that you can buy over the counter such as patches, inhalers, chewing gum and sweets.

There are also some medications you can take however these are only available with a doctor’s prescription. All of these medications will double your chances of quitting for good.

If you are pregnant or trying to become pregnant, are under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or pharmacist before taking any medication.

Be prepared for relapse or difficult situations

Most relapses occur within the first three months after quitting.

Do not be discouraged if you start smoking again.

Remember, most people try several times before they finally quit.

Difficult situations to watch for include: drinking alcohol, it lowers your chances of success; being around smokers can make you want to smoke; weight gain, many smokers will gain weight when they quit but usually less than 10 pounds so eat a healthy diet and stay active and do not let weight gain distract you from your main goal of quitting smoking.

Bad mood or depression

There are many ways to improve your mood other than smoking.

Finally, good luck, and stay smoke-free and healthy.

Dr Vasilios Silivistris (Vasos) is a psychotherapist, counselling practitioner psychotherapycounselling.uk/