How to Stop Smoking

There are few things that we consciously do that affects our physical wellbeing as much as smoking. Why we do it, what benefits does stopping bring and how we can stop below

Smoking

4 Reasons Why People Smoke

Top 10 Benefits of Stopping Smoking

Further Exploration – Articles & Media

Smoking

Smoking dates back to around 5000BC. Tobacco was initially chewed and later smoked at cultural and religious events. Cultivated in Europe in the 1500’s, it spread across the continent in the 1600’s. Smoking peaked in the 20th century due to widespread production lines and free cigarettes given to soldiers during the world wars. It has decreased in popularity since due to the research into the many negative health impacts.

Smoking accounts for approximately 8 million deaths per year worldwide and is the largest preventable killer in the United States. Why people do it, the benefits stopping bring & 25 ways to help stop below..

“Giving up smoking is easy... I've done it hundreds of times”

Mark Twain

4 Reasons Why People Smoke

1. Addiction

The main reason why people smoke is addiction. Nicotine addiction. Nicotine is a highly addictive substance and just one cigarette is enough to form an addiction. We smoke in order to feed our Nicotine habit. Each cigarette smoked provides fresh nicotine, that then leaves our body so we have to smoke another in order to replenish the nicotine.

2. Stress

People associate cigarettes as a stress reliever. When a cigarette is smoked, endorphins are released as the body is being attacked by the cigarette smoke. This feels like relief and hence a stress relief. We smoke to trigger that endorphin release which we think relieves our stress but is actually our body trying to protect itself from the toxic smoke we are inhaling.

3. Fear

Fear keeps people smoking. The fear of not being able to cope without cigarettes. Fear of not being able to deal with the general stresses and strains of life without a cigarette. Fear of not being able to enjoy certain situations as much. And the final fear, that stopping is going to be a gut wrenching and painful ordeal full of suffering

4. Association

People associate smoking with good times, A psychological battle wages inside people who smoke. They know that it is not good for them however associate smoking with pleasurable and fun times. This association gives the illusion that the cigarette provides a boost and makes pleasurable times more pleasurable

“You are greater than your addiction.”

Nasia Davos

Top 10 Benefits of Quitting Smoking

1. Energy

The energy that comes from stopping is one of the greatest benefits. The feelings of lethargy and sluggishness go within about a week of quitting. Being able to function with energy and enthusiasm makes a huge difference to life. You will get out of bed with a spring in your step once you have stopped

2. Stop Living in Fear

Ever had that feeling of dread when you know that you won’t be able to smoke? Or when you’re running low and not sure when you’ll bye able to get more? Stopping smoking removes that fear from life.

3. Stop Being A Slave

Smokers are a slave to nicotine. They need to plan when they are going to be able to smoke and live their lives constrained by tobacco. It affects mood, happiness and life in it’s entirety Free yourself from the slavery of the addiction

4. Health

Smokers die an average of 10 years earlier than non-smokers. The poisonous fumes inhaled as part of smoking impact nearly every part of the body. The health benefits from stopping smoking are vast including lower risk of;

Cancer including lung, stomach and liver cancer
Poor circulation
Heart disease
High blood pressure
Bad breath and stained teeth
Gum disease
Respiratory diseases such as chronic obstructive pulmonary disease (COPD) & emphysema
Stroke
Brittle bones
Infertility

5. Return of the Senses

After approximately 48 hours, the sense of smell and taste start to return. Enjoy food and life more with fully working senses.

6. Smell

Not only does the sense of smell return but you will also smell better. Not just yourself but your surroundings too. Stop it and stop the worrying about whether you constantly smell of smoke

7. Look & Feel Younger

Smoking ages the skin and causes internal damage that not only affects our health but makes us appear older. When we stop smoking we stop damaging our skin.

8. Be Free Of The Guilt

Smokers know they are slowly killing themselves, ruining their own and potentially others lives. That guilt can be all consuming and always play on the mind. When we get rid of the cigarettes, the guilt goes too

9. Enhanced Sexual Performance

Stopping cigarettes improves circulation and allows more blood to vital organs. Stopping smoking hugely increase sexual performance and the associated pleasure.

10. Lowered Stress Levels

Once the nicotine has left the body, you will no longer need to rely on it regulate your stress levels. Studies have proven that following quitting smoking stress levels are reduced

“You must do the thing you think you cannot do.”

Eleanor Roosevelt

25 Ways to Help stop Smoking

1. Know Why You Are Stopping

People want to stop smoking for many reasons. Whether it be health, family or money there are strong drivers and benefits in stopping. See your goal, know it, visualise it and always keep it in mind whenever you are tempted.

2. See Smoking For What It Is

Smoking is a pointless habit. There is no high or benefit to it. We smoke in order to feed our nicotine addiction. That addiction and need for more nicotine is caused by the last cigarette we smoked. It’s a never ending cycle unless you break it. Stop the cycle of putting nicotine in your body and feeding your addiction

3. Enjoy The Nicotine Leaving

Don’t think of it as giving up a pleasure, see it for what it is. Treat it as though you are getting rid of a parasite that has been feeding on your health, wellbeing and money. Enjoy the nicotine leaving the body. Look at it like once you have you quit, you are getting better from a cold or the flu.

4. Stopping Smoking Is A Mental Challenge

Stopping smoking does not hurt. There is no physical pain so any suffering is purely mental. Realise that and it will take away half of the battle

5. Replay The Bad Times

Everyone who has smoked has had negative experiences with smoking. Whether it’s waking up not being able to breathe properly to loved ones dying from smoking related illnesses. Remember these times as the true, ugly face of smoking. Reframe your view of smoking to the negative, destructive addiction that it is.

6. Associate Smoking With Negative Times

Smokers often think of smoking in a positive light. Even the thought of smoking can produce an endorphin rush. Change those thoughts to associate smoking with the foul taste and smell of cigarettes, the wheezing, coughing and spluttering.

7. The Health Benefits

You are saving your own life. Literally. Smokers die on an average 10 years earlier that non-smokers. Stop yourself from being one of the 8 million deaths per year. Stop yourself from becoming another statistic in the dark history of smoking

8. Imagine Life

Take a moment, get comfy and close your eyes. Imagine life 30 years in the future firstly as a smoker. Take heed of your mental and physical wellbeing. What words of wisdom would that future you give yourself now? Then do the same and imagine life in 30 years, again what words of wisdom would you pass to present self? Which would you rather be?

9. Be a Non-Smoker

As you soon as you put out your last cigarette, you are a non-smoker. Get into that frame of mind. Imagine yourself as a non-smoker and live it from the moment you stop.

10. Show Me The Money

There’s no doubting that smoking is expensive. Count up the money that you save and buy yourself something nice after 30 days. Give yourself a reward to look forward to.

11. Identify The Stressful Times & Triggers

Stress, alcohol and significant or even trivial life events can all trigger the need for a cigarette. Identify these potential triggers and be prepared for them. When they inevitably happen be happy that you don’t need to poison yourself with cigarette smoke while dealing with them.

12. Don’t Be Afraid

Fear is closely linked with addiction. People stay in the addiction zone as they are afraid of what life will be like when they have stopped for good. That they won’t be able to enjoy or cope with life. Life without cigarettes is hugely more enjoyable with the added energy and increased health that it brings. Look forward to it rather than being in fear of it.

13. De-Stress

Stress is one of the main reasons why people smoke. Look at any situations that cause you stress and what actions you can to do de-stress them. Ensure that you take time out to relax and do things you find enjoyable. Use relaxation techniques such as breathing techniques to calm the body (see peaceful soul guide to breathing exercises here)

14. Get Active

Exercise is a great way to combat smoking. It naturally releases endorphins helping our mood and they are released without the need to damage our body. Exercise is also an eye opener. Anyone who has exercised while being in the throws of a heavy smoking period will know the effect that it has on performance. This can be a great motivator to get the body back to the optimum shape it should be in.

15. Hate Cigarettes

Cigarettes do not help anything in life. See cigarettes for what they are, a disgusting parasite taking your time, money and health. Don’t let the thought of them being a pleasure even enter your mind. When you think about them, think of them as your enemy.

16. Understand The Achievement

Stopping smoking is a huge achievement. Recognise it and celebrate it. Your friends and family will be proud and you will be proud of yourself. Revel in the glory.

17. Get Help From Friends & Family

Let your family and friends know that you are stopping. Loved ones will help provide any support you might need. A problem shared is a problem halved.

18. Meditation

Calm the anxious of thoughts that can go along with stopping by practicing meditation. Meditation helps clear the mind of persistent thoughts about smoking and cravings. Peaceful Soul meditation 101 here

19. Get Rid of All Cigarettes

Remove the temptation. Don’t have cigarettes around the house. When you’ve smoked your last cigarette, clean the house. Get rid of all cigarettes, papers, ashtrays etc. You’ll have a clean and smoke free house

20. Don’t Mope

Enjoy not smoking. Don’t mope because you miss smoking, feel elated that you have conquered it.

21 Persistance

If you get tempted back to smoking, look at what made you smoke again and identify ways to not let it happen again. Realise that you were able to stop and will be able to again. For good.

22. 10 Years

Look forward to the 10 years of life you will get back. 10 years you can spend with better health and more energy.

23. Healthy Snacks

If you feel the need to smoke you can try a healthy snack. Try carrot or cucumber sticks. They will keep the mouth busy and provide some low calorie goodness. Avoid unhealthy or sugary snacks to avoid putting on weight

24. Never Take Another Drag

Promise yourself that from the moment you put out your last cigarette you will never take another drag. Even having just one is a slippery slope. Cut it out completely and get into the mindset that you don’t need to want to smoke. Ever.

25. Therapy

If all else fails, try some professional help. There are many mainstream and holistic therapies that can help from Cognitive Behavioural Therapy (CBT) and Hypnotherapy to Acupunctue.