According to a recent study from the CDC, “less than 1 in 10 adults who smoke cigarettes succeed in quitting in a given year.” This is hardly surprising, as overcoming addiction is no easy feat.
Photo by Andres Siimon on Unsplash
However, it does not mean that all hope is lost. Furthermore, if you’re serious about quitting, there are plenty of steps that you can take to make leaving cigarettes behind a little easier. Read on to find out more!
Choose an official quitting date. While this may seem a little unusual, giving yourself a ‘quitting date’ can be incredibly useful when stopping smoking. This is because you’re giving yourself time to prepare for this lifestyle change, reducing feelings of stress and overwhelm. It also feels much more ‘final’, which can make it a little easier to hold your nerve.
Transition into vaping first. Many people find that the transition from smoker to non-smoker is made easier by first switching to vaping. This is because a vape can satisfy your cravings, but does not contain the same amount of harmful chemicals as a traditional cigarette. You can also reduce your nicotine consumption over time, with companies such as
Vape Town selling products at a range of strengths to cater to this.
Figure out ‘why’ you smoke. If you’ve been smoking for some time, identifying what causes you to pick up a cigarette can be hard. While it may be nothing more than habitual at this stage, studies have shown that there are also many emotional factors that can influence smoking habits. For example, it may be that you’re more inclined to smoke at work, due to the fact that you feel stressed out or under pressure. Being able to identify potential triggers that may leave you itching for a cigarette means that you can put measures in place to prevent this. This could mean seeking out alternative ways to destress, such as going for a walk or talking about how you are feeling.
Think about the long-term benefits. If you’re dealing with withdrawals and cravings, it can be hard to see the bigger picture. As such, reminding yourself of the long-term benefits of quitting is incredibly useful, as it reinforces the idea that what you are doing will be a good thing in the long run. It’s also worth noting that some of the benefits will show up pretty quickly. For example, “as quickly as one month after giving up, you might notice that you cough less and your breathing improves.”
You should also remind yourself of the dangers associated with picking up that cigarette agan if you need further deterrants.
Final thoughts. Right now, the thought of quitting smoking over the summer period may seem laughable, especially if you’ve tried and failed beforehand. However, there’s never a ‘perfect’ time to start, and the more you delay this, the more you will regret it later. Furthermore, there are plenty of steps that you can take to make his journey easier, from transitioning first into vaping, and thinking about the long-term benefits.
MindOwl Founder – My own struggles in life have led me to this path of understanding the human condition. I graduated with a bachelor’s degree in philosophy before completing a master’s degree in psychology at Regent’s University London. I then completed a postgraduate diploma in philosophical counselling before being trained in ACT (Acceptance and commitment therapy).
I’ve spent the last eight years studying the encounter of meditative practices with modern psychology.