Stoptober: How to quit smoking

It is time to giving up smoking. This month is an ideal for it.

Because it is Stoptober.

Here are some steps that would help you to quit smoking.

1. Talk to someone

Having someone to contact whenever you need to is one of the best distractions. Instead of feeling alone in kicking the habit, you have someone to discuss it with, and you can even offload some stress by getting stuff off your chest.

If there are a few of you trying to quit, you could set up a group chat to keep yourselves motivated, or you could just ask your friend or partner to shout at you when you even consider taking a drag - Sergeant Major-style.

2. Chew something

For many smokers, the hardest habit to kick is the lack of something in their mouths. Keeping boiled sweets handy has worked wonders for many former smokers, but for the sugar conscious among you, you could stick to chewing gum or even sucking on ice cubes. Try not to get addicted to the pick'n'mix, though, or else you'll also have an expanding waistline to deal with as well.

3. Drink more water

Not only will this keep you hydrated and add some much needed glow to your smoke-damaged skin, but it is also thought to take away the need for the taste of a cigarette.

It can really benefit those missing the hand-to-mouth action smoking requires, and looks slightly better than being sat at your desk with a less-than-tasteful stress ball somebody once bought you back from Benidorm.

4. Stop what you're doing immediately

Sometimes the best thing to do is not let your mind linger on the prospect of feeding it nicotine. If you are sat at your desk, out and about or in the comfort of your own home, stop what you're doing straight away and move on to another activity.

Not only will this keep your hands busy, but will help distract your mind and give you extra all-important minutes to decide whether you really want to ruin your hard work so far. You can even get the hoovering done earlier than you thought.

5. Go for a walk or a jog

Physical activity can help boost energy, with exercise flooding the brain with stress-reducing, happiness-triggering endorphins that help override your momentary cravings.

There are no expectations for you to be giving Mo Farah or Dame Kelly Holmes a run for their money, but just a short walk to the next street or even a quick jog around the block can work wonders. A sprint to the shop for a 20-pack will not be counted.

6. Just breathe

It might sound simple, and you might feel like people are judging you by doing it, but heavy breathing will reduce any stress that may be causing you to want to spark up.

Apparently, inhaling through the nose and exhaling through the mouth ten times is all it takes for your cravings to pass and you to carry on with your day. This also works when the kids won't stop screaming and you're trying to navigate through the traffic jam home.

7. Only you can decide where you socialise

There are many conflicting theories that state actively staying away from all smoke-related areas will give you chance to keep nicotine free, but you also need to live a normal life and not feel ostracised for staying away from friends and family.

If you are used to smoking surrounded by conversation and fun, most likely at the pub, you don't have to miss out on the stimulation. Instead, it might be worthwhile standing with them but holding a bottle of water or having an elastic band to play with, so your hands don't start needing a cigarette. You don't have to be a hermit to control your cravings.

8. Put money away

Every time you want to buy a packet of cigarettes, put the money you would have spent in a jar. Not only will this remind you of how much you were spending on them, but it will also give you funds to celebrate your nicotine-free milestones.

For those who smoke one 20-pack a day, this could add up to a massive amount, almost £250 per month, meaning you could even put your achievements towards a family holiday or luxury meal.

With all the added health benefits of giving up smoking, such as greater lung capacity, you could pay for a gym membership instead, and help add all the firmness back into your skin and body.

9. Remind yourself why you are quitting

Smokers usually quit when they have someone else to care about other than just themselves. While some may quit to save money and improve health, lots of people want to give up the cigs for the sake of children and loved ones.

If this is the case, keeping pictures of them near you throughout your withdrawal period could give you serious willpower to quit, and remind you what problems you would be putting them through if you carried on smoking. This may also work when you sometimes wonder what you put up with them for.

10. Take it one day at a time

Having a chart or calendar nearby to tick off the days you have survived smoke-free can be a real boost – especially if you have a competitive streak.

Seeing the physical achievement of how long you have managed your willpower for can be enough for many people to put the cravings to the back of their brains, while it gives others the luxury of not feeling daunted by thinking of the quitting time in weeks and months.

Taking it day by day might sound tedious, but it is one of the almost fool-proof ways of succeeding. You can also count down the days to Friday without the boss being too suspicious.

For futher information please visit NHS

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