Despite the numerous health warnings smoking remains the leading cause of preventable disease and death in
the United States. Smoking kills more than 480,000 Americans each year and costs the government more than $240 billion in healthcare spending, plus an additional $372 billion lost in productivity. Studies also show that in the US, smoking is more prevalent among men.
Smoking not only diminishes your lung capacity and saps your energy but also jeopardizes your long-term well-being. By quitting smoking today, you’re not only investing in a healthier future but also enhancing your stamina, performance, and quality of life.
4 tips to help you quit smoking
Set yourself up for success
While some smokers manage to quit by going cold turkey, most people find more success with a plan in place to keep themselves on track. A good quit plan should be tailored to your specific needs and smoking habits, as recommended by Cancer.org. At the same time, the plan should address the short-term challenge of quitting and the long-term challenge of preventing relapse.
Here are two things to keep in mind.
One, set a quit date within the next two weeks to get you in the right mindset without losing motivation. Two, remove cigarettes and other tobacco products from your home, car, and work. Toss lighters, ashtrays, and matches, and don't forget to freshen up anything that smells like smoke.
Consider NRTs
Most people who go back to smoking usually do so within the first three months. Get through this challenge by
preparing yourself for the oncoming withdrawal symptoms and cravings. For this, you can try nicotine replacement therapy (NRT), which involves “replacing” cigarettes with other nicotine substitutes like nicotine pouches, gum, or patches. NRTs help wean smokers off cigarettes because they address nicotine cravings and reduce withdrawal symptoms. Popular brands of nicotine pouches such as ZYN, VELO, and On! are available at online retailer Prilla.com, which ships to most US zip codes. Alternatively, you can try Nicorette gum or patches by Nicoderm CQ, which are carried by most pharmacies.
Seek support
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. In our post ‘The Importance of Vulnerability for Men's Mental Health’, we outlined how we encourage vulnerability because research reveals that men who suppress their emotions are more likely to experience mental health issues such as depression and anxiety. Consequently, this may impede your smoking cessation efforts.
Additionally, social support has been linked to better chances of quitting.
Furthermore, it’s also beneficial to pursue counseling under a trained therapist. Studies suggest that when counseling is sought, ex-smokers are able to address the psychological aspects of quitting, thus increasing the likelihood of complete cessation.
Don’t give up
You’ve probably heard this before, but it’s true that relapse is a normal part of recovery. The most important thing is that you don’t give up on your quit journey. Instead of beating yourself up over a relapse, learn from it.
Analyze the events that led you to light up, identify the triggers or trouble spots you ran into, and create a new plan that will prevent them from happening again. If you’re seeing a counselor, let them know so that they can help you through it.
Break free from the grip of cigarettes and experience the immense benefits of a smoke-free life. Your health and those who care about you will thank you.
For more motivational articles like this, or if you're looking for a community that will help you become a better, healthier man, visit TheFitMess.com and give our podcast a listen!
