Quitting Smoking
Out of every thousand people who start smoking when they are teenagers and continue to smoke 20 a day, one will be murdered, six will die in road accidents and about 250 will be killed before their time by smoking. Smoking causes 120,000 deaths in the UK annually, however, 12 million adults in the UK are currently ex-smokers!
Quitting smoking may seem daunting, but don't be disheartened. If you want to quit, read this page for advice and support.
Note, social smoking does not make you a non-smoker. A lot of students use the 'social' excuse. What in fact is true is that a lot of students have so-called "habitual addictions" where, for example, you may smoke every time you have a pint or glass of wine in our hands.
How can I quit?
Some people find that cutting back gradually works, some don't - if you take this route, make sure you set a proper date when you will finally cut back to NO cigarettes. Make sure to ask your friends and family to support you. Also, tell your friends that do smoke that your quitting doesn't mean that you are judging them, but that you require their help because you can't do it without them.
Identify times in the day when you always smoke, because it makes it easier to plan for them and have some distraction material to hand. Low nicotine levels first thing in the morning are the reason that 52% of smokers light up first thing in the morning.
Stock up on distractions for your cravings. These could include things for your mouth (sugar-free chewing gum), things for your hands (a pencil or straw to play with) or things for both (e.g. oranges to peel and eat). Fresh fruit and fruit juice are especially good, as Vitamin C helps the body to get rid of nicotine more quickly. Bear in mind that cravings increase in intensity for up to three minutes or so, and then subside. These simple distractions need only occupy the danger times!
Drink water to help flush out the nicotine. Simple as.
Get on your bike. Exercise not only helps repair the damage you've caused to your body and makes you feel loads better, but it also relieves stress and keeps you preoccupied.
Reward yourself for every big milestone you've made. Perhaps spend the money you would have spent on fags on something else you want?
Remember it may get worse before it gets better. Your cough could get worse, your immune system may weaken, and you'll probably retain more water. Your gums and tongue may feel dry or sore, and you'll almost definitely be on edge and grumpy. These are all temporary symptoms that come from your body ridding itself of all the nicotine and poisons that it's accumulated. Remember the good bits too though: for example, two days after quitting, the nerve endings in your lungs start growing back and things may start to taste and smell better.
Relax - you're only human! If you have an off day and cave, don't give up; remember, you will go through the physical withdrawal symptoms all over again, and you should stay strong and power through. Here's a simple exercise to calm yourself down when you feel the urge to light up, or your irritability is giving you problems. Take a good deep breath. Breathe slowly and deeply. Let your shoulders droop and sag. Unclench your teeth by opening your mouth. Smile if you can, it releases tension. Allow the wrinkles in your forehead to unwrinkled. Just sit and enjoy...
What support is there to do quit?
NHS Smoking Helpline 0800 169 0169 offers free, friendly help, and local advice.
https://livewellgreenwich.org.uk/livingwell/stop-smoking
https://www.smokefreelewisham.co.uk
www.nhs.uk/better-health/quit-smoking