„There is no one-size-fits-all way to quit smoking: some need strategies focused on avoiding relapse and forming a new identity, while others need more tools to overcome the urge to smoke when experiencing nicotine withdrawal symptoms. However, quitting smoking should never be an impulsive decision; it should be prepared for in advance. The better you prepare, the higher the chance of quitting smoking for good,“ says Dovilė Mačiulytė, a specialist from the Methodological Guidance and Monitoring Department, in a press release from the Republican Center for Addiction Diseases.
Advises to prepare in advance
According to the specialist, the first step should be to decide to quit smoking and prepare for it. This can be helped by learning more about how smoking harms your health and the health of those around you, and how much money is spent on it. Although negative reasons do not create long-term motivation, they can lead to a strong initial determination to quit smoking.
It is also advised to make a list of positive reasons why you want to quit smoking: improved health, saved money that can be spent on interesting activities, setting a good example for loved ones and children, self-confidence that you can succeed in not smoking, and so on.
„It is necessary to anticipate possible obstacles to quitting smoking, when it will be hardest not to smoke, and what other concerns arise. Then plan a strategy to overcome these obstacles, think about what support options are available, e.g., specialist consultations, medication treatment, support from loved ones. Make a list of activities and hobbies that will help you not think about smoking,“ she explains.
It is completely normal to experience nicotine withdrawal symptoms when quitting smoking – this means the body is getting used to being without nicotine. It is advisable to know this and plan in advance what you will do when a strong craving to smoke arises, for example, use medications or engage in a new activity.
According to D. Mačiulytė, one should not forget the influence of the environment. Usually, smokers have places where they smoke and places where they do not smoke or smoke rarely. Typical smoking environments are parties, leisure time with friends, when consuming alcohol, in conflict situations, while driving, drinking coffee, etc. And typical non-smoking environments are the theater, church, during lectures and meetings, when sleeping, or being ill.
„Just being in a smoking environment triggers the desire to smoke. Even weeks, months, and sometimes years after quitting smoking, being in such an environment can again trigger the urge to smoke. This increases the risk of relapse, so it is important to identify what your smoking and non-smoking environments are. In a non-smoking environment, the desire to smoke is usually lower, and choosing to be in that environment more often can be a good strategy during the first weeks of quitting smoking,“ the interlocutor assures.
Weekend or vacation – the right time
After considering the quitting smoking strategy, it is recommended to make a short and concrete action plan. It must include a quit smoking date.
„Many people do not plan a specific day to stop smoking. Studies show that setting a quit smoking date is an important step that helps move from planning to action. It is recommended not to postpone the quit date for more than two weeks. This time is enough to prepare for quitting smoking, strengthen motivation, but not lose the determination to take action,“ advises the center’s representative.
Everyone who wants to quit smoking should decide for themselves which day seems most suitable, but it is noted that quitting smoking often disrupts the usual daily routine, so weekends, holidays, or vacations are a better time. Then most people are engaged in non-routine activities, surrounded by loved ones who can support them in the first difficult moments, have planned various activities that distract from smoking, and can more easily avoid environments or situations where they usually smoked.
„Inform your family, friends, and colleagues that you intend to quit smoking. Talk to your doctor or another healthcare professional about what medication treatment you might receive. Consider participating in group or individual counseling or inquire about counseling via the Quitline phone service. Studies show that the percentage of people who successfully quit smoking with professional help is several times higher than those who try to quit on their own,“ says D. Mačiulytė.
She recommends anticipating what physical and psychological challenges may arise after quitting smoking and planning specific actions that suit you to overcome them, for example, going for a walk, doing a short workout, drinking water, solving a crossword puzzle, etc.
„Most people relapse in the first weeks because they are unprepared or have set unrealistic expectations that quitting smoking will be easy. In difficult moments, it is worth reminding yourself of the reasons or rereading the motivational notes you wrote down about why you are quitting smoking and that with every minute you are getting closer to this goal,“ the specialist concludes.
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