The New Year is a great time to make positive changes and quitting smoking is one of the best New Year resolutions for your health. Smoking harms nearly every organ in the body and increases the risk of serious illness. It is never too late to quit and begin the journey to become smoke-free.
Why is smoking harmful?
Smoking is the act of inhaling tobacco smoke, which contains nicotine, a highly addictive chemical. It is the leading preventable cause of death in Australia. Harming not only the smoker but also those who inhale secondhand smoke.
The Benefits of Quitting
Quitting smoking offers immediate and long-term health benefits (link article). Within 20 minutes, your body begins to heal as blood pressure drops and heart rate normalises, reducing strain on the cardiovascular system. Over time, lung function improves and the immune system regains strength, reducing your risk of infections and chronic conditions.
Smoking cessation also reduces the chances of developing serious diseases, boosting energy, endurance, and mental health. Senses of taste and smell are restored. Quitting saves money, allowing greater financial freedom and opportunities to enjoy life.
Guide to your New Years Resolution to Quit Smoking
Quitting smoking can be challenging. It requires breaking the cycle of addiction and re-training your brain to resist nicotine cravings. The New Year can be a great time as motivation is high to make positive changes. With the right strategies and support, a successful, smoke-free future is within reach.
Commit to Quitting
Quitting a habit like smoking is a big decision, the first step is to commit to the goal. Write the reasons for quitting, whether it’s improving your health, saving money, or living for your loved ones.
Choose the method of quitting, whether it’s cold turkey, medication-assisted, or slow self-paced. Also, set a quit date within two weeks of stopping. This allows for enough time to prepare for the challenge.
What to expect when you quit
When we quit smoking we can experience withdrawal symptoms (link article) like cravings, irritability, or trouble concentrating. These symptoms are temporary, usually getting better within a couple of weeks. This a normal process whilst quitting. There are ways to reduce withdrawal symptoms through nicotine replacement therapy (NRT) and meditation techniques like deep breathing.
Plan for challenges
There will be situations where emotions or certain triggers make you want to smoke and this can be tough to handle. The common triggers usually are stress, being around other smokers, or established habits like smoking with coffee or after a meal.
Prepare for these challenges by changing your routine. If you smoke after a meal, go for a walk or chew gum instead. If you know you may be tempted to smoke, try and stay away from such places. It could be beneficial to have distractions ready like keeping the mouth busy with sugar-free gum, mints, or even a stress ball.
Additional support and resources
Quitting can be challenging, and as you embark on this journey this new year, ensure to use the tools available to help you succeed. There are products like Nicotine Replacement Therapy (NRT). These come in nicotine gums, patches, or lozenges to help you reduce the urge to smoke and reduce cravings. If smoking is a big part of your life, it may be beneficial to consult with a doctor about prescription medications which can help make this journey slightly easier.
Support groups are beneficial as they include others embarking on the same journey and can provide encouragement and accountability to each other. Furthermore, there are counseling or quit lines available that offer free advice and support from trained counselors.
Celebrate the wins and power through the slips
It is important to celebrate the progress, every day without a smoke is a win. As you reach the one-week, one-month smoke-free milestones, reward yourself. It is also important to recognise that small setbacks are normal and to not be discouraged if you have a cigarette.
It is a journey and we can learn what triggered the slip and how to avoid it next time. Re-commit and keep moving forward.
Consulting a health professional
Quitting smoking is an amazing gift you can give yourself. It’s not easy, but every step brings you closer to a healthier life. The New Year, New Me resolution may be the time to consult with a healthcare professional on how to manage this journey.
Resources:
New Year, New You | Cancer Institute NSW