Quitting smoking can feel like a roller coaster ride, with ups, downs, and a few challenges along the way. Understanding why quitting is so tough can better equip smokers to succeed. 31 May is World No Tobacco Day and the perfect opportunity to stop smoking! Read on to learn why the body experiences physical withdrawals when quitting and 10 ways to kick the habit for good.

Why is Quitting Smoking So Hard?

Nicotine is the main ingredient in cigarettes and other tobacco products – it stimulates the release of dopamine and other neurotransmitters in the brain, creating a pleasurable sensation. Once the body adapts to having nicotine, it begins to crave it, leading to addiction.

When quitting, smokers face numerous withdrawal symptoms such as irritability, headaches, sleeping difficulties, increased appetite, and intense cravings for nicotine.

The Dangers of Nicotine

Nicotine increases heart rate and blood pressure and narrows arteries, putting stress on the cardiovascular system. Over time, this can contribute to the risk of heart attacks and strokes.

It can also indirectly lead to respiratory issues by contributing to diseases like chronic obstructive pulmonary disease (COPD) and lung cancer due to prolonged tobacco exposure.

Ten Ways to Quit Smoking

Here are ten strategies that can effectively help you quit smoking:

1. Set a Quit Date: Choose a specific day within the next two weeks to quit smoking. This gives you enough time to prepare without losing motivation.
2. Tell Friends, Family, and Co-workers: Share your goal to quit smoking with others. Their support and encouragement can make a big difference. They can also hold you accountable and help you stay committed to your quit date.
3. Plan Properly: The urge to smoke is strong in situations where you used to smoke or when you’re feeling stressed. Plan how you will manage those situations without smoking. It could be chewing gum, texting a friend, or practicing deep breathing.
4. Remove Cigarettes and Other Tobacco Products: Before your quit day, discard all cigarettes, lighters, ashtrays, and tobacco products from your home, car, and work. This will reduce temptation.
5. Chat with Your Doctor: Your healthcare provider can help you quit smoking. Medications such as nicotine patches, gum, lozenges, or prescription pills can help manage withdrawal symptoms and reduce the urge to smoke.
6. Learn New Skills and Behaviours: Replace your smoking habit with healthier activities. If you smoked while driving, for instance, listen to new music or audiobooks instead. If you smoked after meals, find a healthy dessert to distract yourself.
7. Get Support: Consider joining a support group or counselling. Behavioural therapy can help you develop strategies to quit smoking. Support groups can offer encouragement, guidance, and coping strategies from others who are facing similar challenges.
8. Celebrate Your Victories: Each day without smoking is an achievement. Celebrate your milestones, whether it’s one day, one week, or one month smoke-free.
9. Manage Stress: Stress can trigger the urge to smoke. Exercising, meditating, or using relaxation techniques like deep breathing or yoga can help reduce stress.
10. Consider Nicotine Replacement Therapy (NRT): Over-the-counter therapies like nicotine gum, patches, and lozenges can help reduce withdrawal symptoms and smoking urges.