Quit Smoking
New Zealand Quit Smoking
For many New Zealand smokers, quitting smoking seems impossible. Find out where you can turn for help in the battle to stop smoking and get advice on how to quit smoking for good.
What is it about cigarettes that makes it so hard to quit smoking? In hindsight, saying 'no' to that first cigarette would have been a great idea, but once the physical and psychological addiction has taken hold, it's hard to remember how it felt not to have smoking as a constant companion. Follow these guidelines to increase your chances of stopping smoking and giving up for good!
1. Make a list of reasons for giving up smoking
Those who have successfully quit smoking say that having clear reasons in mind is helpful to maintain motivation and stay on track. Keep your list handy as a reminder of your determination to stop smoking. Here are some good reasons for quitting smoking:
- Better levels of health and fitness: smoking makes it harder to exercise and lessens the benefits of exercise on the body, so quitting will make it easier to work out at the gym, walk with friends or go for a bike ride with your kids.
- Money, money, money: smoking is an expensive habit, costing around $4,000 a year for those smoking 20 cigarettes a day. Quitting will mean you can put money into other things: home renovations, saving for a deposit on your first home or taking a holiday with your family!
- Improved physical appearance: smoking dries out your skin and causes wrinkles and fine lines, as well as stains on your teeth and hands. Quitting will mean you can stop these signs of premature aging.
2. Get help during the quitting process
You're not alone on the journey to the smokefree land; there are many ways to get help to stop smoking. Take advantage of free community resources, talk to a counsellor or trusted friend, or use one of the many quit-smoking aids. In your first smokefree weeks and months:
- Use nicotine patches and gum: if you're a heavy smoker, this will double your chances of successfully quitting smoking. They work by replacing the nicotine your body is used to getting from cigarettes, so that withdrawal symptoms are reduced. With these aids, you can gradually reduce your dependence on nicotine, without causing more damage to your body.
- Call a quitline for support: call 0800 778 778 for advice and support during any stage of the quitting smoking process.
- Get support from family and friends: make sure those around you are aware you're quitting and let them know how they can support your choice to be smokefree.
3. Don't give in
Many people have set-backs on the path to quitting smoking and becoming 100% smokefree. Don't give up if you don't succeed the first time – relapse is a part of the process of stopping smoking for many smokers. When you stop smoking, your body enters nicotine withdrawal as it recovers from its addiction, so you need to be prepared for a physical as well as a mental challenge.
If you have thoughts of indulging in just one more cigarette, think again. Cigarettes travel in packs, so it's likely that one cigarette will lead to another. Remember the 4 D's:
- Delay: wait before you act on the urge to smoke. Pausing for just a few minutes will allow your body to overcome the craving so that you can think straight again!
- Deep Breathe: breathe in and out slowly for several minutes. This will reduce any stress or anxiety you may feel, and help you relax. If you like, you can close your eyes and visualize yourself in a calm, warm, positive environment.
- Drink water: keep a bottle of water with you during the day and have a drink instead of giving in to your craving.
- Distraction: do something else. If possible, leave the house and go for a walk, call a supportive friend or put some music on.
If you do give in, a relapse isn't the end of the world. It's important, though, not to give up after a relapse or use it as an excuse to return to your old smoking habits. Good luck with your resolution to quit smoking!
Looking for more information? Find advice on how to quit smoking in the NZS.com directory.
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Lifestyle images from Flickr: Cigarette Packet, Yoga and Wine.
