According to the WHO, more than 7 billion people die each year from using tobacco. And around 1.2 million people die from secondhand smoke.
If these statistics do not scare you, then allow us to elaborate on some of the harmful effects of smoking on your health:
1. Cancer – Smoking is one of the leading causes of various types of cancer that include lung, throat, esophagus, bladder and cervix. It is responsible for increasing the risk of cancer.
2. Respiratory diseases – Respiratory Diseases: Smoking damages the lungs and is a primary cause of chronic obstructive pulmonary disease (COPD), which includes conditions like chronic bronchitis and emphysema. It also worsens asthma symptoms.
- Cardiovascular Diseases: Smoking is a major risk factor for heart disease, including atherosclerosis, coronary artery disease, heart attacks, and strokes. It increases blood pressure and causes damage to blood vessels.
- Weakening of immune system – Continuously smoking eventually impacts the body’s defence system, leaving the body vulnerable to diseases and frequent infections.
5. Mental health disorders – Nicotine addiction can cause mental issues like depression, anxiety and increase stress levels.
Additionally, it has a very bad impact on passive smokers. We can definitely go on and list many more health hazards that are directly linked to smoking. But we guess, you got the gist!
Now the question that arises is – if smoking is this injurious to health, why do people still do it or simply do not stop doing it! Well, the answer is – it is not so easy to quit!
But it is definitely an achievable thing. In this blog, we will give you a 7-step plan that you can adopt and say goodbye to your smoking habit eventually. Trust us it is a highly rewarding journey but you need to be strong-willed and stay motivated throughout.
1. Set up a date and make a plan
Just like waging a war, you need to plan ahead, find your reason and set up a date. Establishing a quit date will provide you clarity and give you the time to mentally prepare for the journey ahead. You can even mark the date on a physical calendar to make it more meaningful as a significant personal milestone. - Seek support
Once you decide to quit smoking, you need to tell the people around you. This will help you create a support group that will keep you motivated. Having the right people cheer for you during this time will give you the much-needed mental strength.
Another thing that you can do is have a quit buddy, this will give you a person to walk this journey with. You can support each other. As both of you will be in the same boat, this will induce a sense of community and help you fight the urges together.3. Identify triggers
The next thing that you need to do is identify the reasons, emotions, and places where you end up smoking most often. Some people might end up smoking when they are under stress or some people end up smoking when they are drunk. Being aware of your triggers will help you develop strategies to cope with them. For example – you could also quit drinking when you are trying to quit smoking.4. Use Nicotine Replacement Therapy Products
Dealing with nicotine withdrawal symptoms is not easy but thanks to the available NRT products like Anti Tobacco Chewing Gum, tablets, patches or inhalers – you can easily manage your cravings. All you need to do is get yourself switch to these products as they will slowly and gradually release the nicotine in your body in a safer and controlled manner. You can also consult a health care provider to get started with a NRT product that best suits you.5. Live a healthier lifestyle
Avoid being on a diet when trying to quit smoking as this will just make your smoking cravings worse. Eat healthy fruits and vegetables and try to stay active. This will keep your body in a better physical shape and help you deal with withdrawal symptoms.6. Find distractions
The trick is to simply trick your mind and fight the nicotine craving. Indulging yourself in a hobby or game will keep you distracted and help you fight the cravings effectively. You can also indulge in some cleaning spree or simply walk up and down the stairs when the urges strike. Chewing a nicotine gum will also help you fight the oral fixation.
7. Stay persistent
Lastly, be gentle and kind to yourself. It is a difficult path but persistence is the key to success here. If you slip and even end up smoking a cigarette, you can always start again!
Following these steps will help you quit smoking eventually. We do understand that quitting is an individual process and no one size fits all but this list is a good starting point. You can always seek professional help if needed. Even a single day without a cigarette is better than no day without a cigarette! Stay committed to your goal, and remember that the benefits of quitting far outweigh the challenges.
