Tips & Resources to Quit Smoking | Absolute Health Science

Tips & Resources to quit smoking FI

Written by Stacey McDonald

A new year is upon us, and with the best of intentions – many of us set out to make New Years’ Resolutions. Sometimes we’re successful, but often we end up abandoning our resolutions early on in the new year. It’s understandable, making resolutions just after the holidays may not be the best time to implement a major change in your life (as great as starting off the new year with a “new you” may sound) but if you’re dedicated to making a change – plan ahead!

If your goal is to quit smoking as your New Years’ Resolution – start planning now! Check out the tips and resources below to help you start your journey to being smoke-free off on the right foot.

Image Source: CDC

Before you Quit:

Set a date and mark it on your calendar. Committing to a date is important, you’re more likely to put it off if you don’t pick a start date.
Write down why you’re doing it – list your own personal reasons, and keep a copy of the list in areas that you typically smoke or where you usually keep your cigarettes.
Create a list of alternatives. Things you can do instead of smoke when you feel a craving coming on. Great options are going for a short 5-10 minute walk (especially if your craving is associated with a particular place), keep crunchy, raw, vegetables (carrots, celery) or snacks (nuts & seeds) on hand, and journaling.
Do your research – write down facts about the effects of smoking, withdrawal symptoms, etc. My personal favourite? One drop of pure nicotine on the tongue is enough to kill a healthy adult. These facts make great reminders if you have a moment where you’re questioning why you decided to quit, and help validate how you’re feeling if you experience withdrawal symptoms.
Try and identify your habits. Do you reach for a cigarette every morning with your coffee? Do you take a smoke break at particular time of day? If you can identify your habits it will be easier for you to avoid or change them when you quit. If you can’t, that’s okay! Chances are you will come to realize them once you start.
Create a reward system. Give yourself a small reward for each week, or month (whatever works best for you) that you’re smoke free. Something small like a trip to the movies, a new nail polish, ordering your favourite meal or buying a new book. You can choose to make the rewards bigger the longer you’re smoke free, but it always helps to have one BIG reward to look forward to once you are smoke free for several months – 6 months is what I often suggest.
Tell people! Let the people closest to you know about your goal and the date you set. They can help keep you accountable and smokers in your life will be more likely to respect your choice and not smoke around you if they know you’re serious about your goal and are taking steps to make it happen.

Quitting:

Image Source: Chase Brexton Health Services

Try new things and find new ways to cope with stress. Regular exercise (yoga is great when you’re quitting smoking), acupuncture, increasing your water intake and setting aside time to relax (a nice bath, reading) all can help you cope with withdrawal symptoms and cravings.
Keep a journal. Not only is journaling a great distraction when you’re having a craving, but it also helps you manage stress and monitor your withdrawal symptoms. Journals are also helpful for people who are motivated by seeing their progress – you can look back and see how much better your symptoms and cravings have gotten, or how much better you feel the longer you’ve been smoke free.
Don’t be afraid to ask for help. If you’re finding it difficult to quit, need help staying distracted during a craving, or just need someone to talk to don’t be afraid to ask. Your Naturopathic Doctor, friends, or any ex-smokers that you know – they can all be valuable resources during this time.
Don’t be afraid of failure. If you slip up once or twice, keep going! You can still do this. If you need to start over completely, THAT’S OKAY. Just don’t start out being afraid of failing.