Help yourself to quit smoking
Stop smoking today!
What will help you quit smoking and take a puff of fresh air?
Tips to stop smoking
Quitting can be a long and hard process so be nice to yourself! You are making long lasting positive changes. Every day you don’t smoke is a small victory – these add up to a huge victory over time. You haven’t always smoked so why not join the other 80% of the non-smoking population. Whatever your reason for quitting – you can stop smoking.
You will have your own personal reasons but perhaps these strike a chord with you?
- Health worries – either now or future.
- The smell of stale cigarettes.
- To be around longer for children/grandchildren.
Before you quit
- Plan how you are going to quit – talk to your doctor or local chemist for things that might help.
- Write a list of reasons to quit. Money, health, not smelling of stale tobacco. Keep it on you and read it regularly.
- Set a date and time for stopping – and stop completely. Some people prefer the idea of cutting down gradually however research has shown that you inhale each cigarette more fully and deeply, meaning that you don’t actually reduce your nicotine intake.
- Get a ‘cheerleading squad’ on your side – maybe find a buddy to quit with (although be aware that if they restart – it doesn’t mean you can restart!) Warn people that you might be feeling out of sorts for a few weeks, but if they give you some space – the ‘true you’ will return as a non-smoker.
- When you stop – get rid of anything smoking related. You don’t need them anymore.
Now you are a non-smoker
- Be nice to yourself and be proud of yourself.
- Drink lots of water to help the toxins leave your body – eat well and get enough sleep. You will find that your sleeping patterns may change as you are breathing in more oxygen into your system.
- Download a free quit meter onto your smart phone or computer and watch the time and savings build up. Join an online smoking help group – climb the smoke free mountain together!
- Treat yourself – what can you buy with the money you haven’t spent in a week on cigarettes/lighters?
- Sign up to quitnow.smokefree.nhs.uk and receive emails and free text support to keep you motivated.
- If you miss having a cigarette in your hand – hold something else like a pen or stress ball. Some people find sugarfree gum, lollipops, straws helpful to chew.
- Don’t worry too much in the early days over what you eat. It’s better than reintroducing nicotine back into your system.
- Your brain is learning to re-interpret when you are craving a cigarette and when you are hungry/thirsty/stressed/bored. As a smoker, you will have used cigarettes to replace lots of emotions and situations so start to listen to your body.
- Enjoy the fact that you don’t have to worry about running out of cigarettes late at night or standing in the rain.
- Change your routine for a few weeks – if you associate tea/coffee with having a cigarette, then drink more water and fruit juices.
- Take one day at a time – at the end of the day, it's another day as a non-smoker so congratulate yourself. Days soon become weeks… Then months and then years…
When the crave hits
- It will only last a few minutes. Set a timer and watch the seconds count down whilst slowly relaxing your body.
- Take deep breaths to relax. Picture your lungs filling with clean air.
- Re-read your list of reasons to quit and work out how much money you have saved so far.
- Brush your teeth.
- Get physical – go for a walk, jog, do some chores, do a jigsaw. Change your thought patterns through self-hypnosis or meditation.
- You don’t need the “just one” it is likely to lead to a second third and fourth and then you are back to being a smoker. You can do this.
Can therapy help?
Yes – but you have to want to stop smoking. BWRT helps you develop new neural ‘non-smoking pathways’ which is such an exciting development into how therapy can help. If preferred, therapists can also use NLP and hypnosis to really break the cycle. But no therapy is a magic wand – you have to be ready and contemplating life as a non-smoker.
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About Liz Sharpe
I am passionate about helping people 'live life' and getting on with it in as few sessions as possible. As a hypnotherapist, counsellor and BWRT practitioner, I specialise in helping people with beating anxiety, fears and phobias, including PTSD and OCDs and breaking addictions - particularly nicotine and alcohol. Either face to face or online.