Time to quit smoking?
Don't panic!
If you're a smoker, one of the biggest changes you can make to help improve your heart health is to give up smoking. In fact, the risk of heart disease and stroke begins to decrease as soon as you quit.
Despite the many benefits of quitting, this can be one of the most difficult and stressful times of a smoker's life. You may worry about how you will manage withdrawal symptoms and how the necessary lifestyle changes will affect your life. On the other hand, you may also be worrying about the effects of your smoking on yourself and your loved ones. And, during the quitting process, you'll need to learn new ways to deal with stress instead of lighting up.
Preparation and planning can help you manage some of the stresses of becoming smoke-free.
Making the commitment
- Choose a quitting day. Don't second-guess your decision, but do prepare for it. You might try to cut back a little in advance, book some activities to distract yourself, or even book some time off.
- Know what to expect. Talk to ex-smokers about what they went through during withdrawal. Being prepared helps give you the confidence to get through it.
- Keep a diary. Set up a calendar or notebook to track your smoke-free days and record your feelings. You'll see your progress as the symptoms lessen and new, healthier habits take hold.
Sticking with it
- Get some help. Team up with a quitting buddy — someone who's agreed to help you through the tough times — or join a quit-smoking group. Talk to your doctor about smoking cessation aids.
- Identify your smoking triggers. These may include drinking coffee or alcohol, certain social situations, a favourite chair, or reading the paper. Create strategies to avoid them — and create new routines and rituals to replace them, such as relaxing to your favourite tunes, walking the dog or playing a computer game.
- Make it hard to smoke. Have a strict no-smoking policy in your home and car. Throw out all your cigarettes and lighters.
- Don't be hard on yourself. Most smokers make a couple of attempts before they are successful. If you slip up, just keep trying — tomorrow's another day.
Dealing with stress
- Find new strategies. Instead of lighting up when you feel stressed, drink a glass of water, practice deep breathing, squeeze a stress ball, pick up a knitting project or go for a short walk. Focus on the experience and sensations of the act to take your mind off your worries.
- Practise deep breathing. Inhaling with long, slow deep breaths can help with relaxation and stress reduction.
- Give yourself a reward. Do the things you love (other than smoking) as a reward for the wonderful change you're making for yourself, your family and your heart!