How are you going to do this?
Stoptober is all about quitting smoking and in 2018 it has never been easier. As an ex-smoker myself I can speak from experience.
First of all, you have to want to stop. It is seen as such an anti-social thing to do these days and you see less and less people smoking than ever before. The smoking ban has been in force in England since 01 July 2007 and since then around 17% of people smoke, compared to just under 50% before the smoking ban. Also, the number drinking on five days or more per week has nearly halved. (YouGov Pol)
Furthermore, there are fewer young people taking up smoking. The numbers have halved since the introduction of the ban. (YouGov Pol)
Have a plan
Stoptober is a great time to start, because you know it is coming and you can focus on that goal as your start date. There are also various different ways to help you quit and you will need to work out which one is the best for you.
For me, I couldn’t just stop and had to use a Vype first, which still provided the Nicotine, but not the harmful smoke. However, I wasn’t ever a heavy smoker and I was soon able to ween myself off this and it was actually really easy, I can’t stand the smell of smoke anymore and I feel so healthy, have so much energy and I look better.
Ways to stop smoking
- Go cold turkey – Surprisingly around 90% of people try to give up this way. However, as you can imagine, not many people are successful, so bear in mind that the success rates are only around 5-7% if you try and quit on your own. Don’t be stubborn!
- Cognitive Behavioural therapy (CBT) – This will involve working with a therapist to help you find ways to stop smoking. The therapist will look at triggers and come up with a plan to get you through your craving.
- Nicotine replacement therapy – these come in the form of nicotine gum in various flavours, patches, inhalers, sprays and lozenges. They release nicotine, but without the tobacco/smoke. They can have a good success rate, but normally if combined with CBT and support from friends and family.
- Medication – There is a medication, which you obtain on prescription from a GP called Chantix. To start with it encourages you to continue smoking, but when you take the medication you soon start to hate the cigarette. This does have a good success rate, but I am still aware of people who have been heavy smokers, quit for up to 2 years with Chantix, but then started again.
- Combo treatments – You may be more likely to quit for good if you use a mix of gum and patches, or patches and an e-cigarette, alternatively inhalers and CBT. You should probably discuss this with a GP first.
- Hypnotherapy – This can be similar to CBT, but a good hypnotherapist can train your mind to hate the taste and smell of cigarettes. Not everyone is capable of being hypnotised though.
- E-cigarettes – Although these should fall under nicotine replacement therapy, I wanted to give them their own title, because they are everywhere in 2018 and it is clear that so many more people have stopped smoking since e-cigarettes became available. Last year Britain had reached its lowest point since records began in 1974, according to new data, while more than a million people saying this was because they were using e-cigarettes to help them quit smoking. The Office for National Statistics showed that 17.2% of adults in the UK smoked in 2015, down from 20.1% in 2010.
- Mindfulness – Practice mindfulness regularly, because many people who quit smoking find that mindfulness helps them cope with cravings and work through stress and depression. It can also help you manage withdrawal. Mindfulness is slowing down to pay attention to what’s going on around you at the moment. It is being fully aware of your thoughts, emotions, and physical feelings inside you, plus what you see, hear, touch, and smell around you.
What to do next
You need to tell friends and family what you are doing. Get rid of all the cigarettes in your house and car, including ashtrays. Then, figure out what your smoking triggers are and how you’re going to deal with them. Mine revolved around drinking, so if I had a drink in my hand, I had a cigarette in my hand. The Vype definitely made this easier and also the smoking ban.
Maybe find a new hobby. I got massively into my fitness and I know others who have done this and having more energy and being able to breathe better is amazing.
How to stay on track
You will have days when you get cravings and you’ll want to give into them – don’t do it. For me, it would be if I had a bad day at work. I eventually dealt with this by going for a spin class, or a run. Exercise is great, because it releases endorphins, which makes you happy.
Start keeping an eye on how much money you’re saving. If you smoke a packet a day, you are likely to save around £250 per month. Think about how you will reward yourself with the money you save!!
What if I start smoking again?
You may have a relapse – lots of people do. If this happens, don’t beat yourself up. If you used to smoke 20 per day, cut down to 10 per day and set yourself another goal to try and quit again when you’re ready. YOU CAN DO THIS. Stopping for good is a process that may just take a bit of time, but it will be worth it and it’s never too late.
Good luck everyone!!
https://www.nhs.uk/oneyou/for-your-body/quit-smoking/stoptober/
