Have you tried to give up smoking in the past? Have you managed to give up for long periods of time and then one little slip spiralled you back to your former full-time smoking self? Has the disappointment in returning to this bad habit put you off trying to quit again? DON’T LET IT! … NEVER QUIT QUITTING
According to recent studies, it can take between 6 and 142 times for some people to give up smoking (a successful quitter is measured on having not had a cigarette for 12 months).
There are a range of very effective over the counter remedies available from your Haven pharmacy to help stop smoking. Please speak to one of our trained advisers or ask your Haven pharmacist if you would like advice on which treatment is best suited to your needs. With our customers health in mind, we have put a plan in place for anyone that wants to quit.
- Decide to Quit
Write down all the reasons why you want to quit so you can refer to them in moments of weakness.
- Make a Date
Pick a date that you feel you will be relaxed and focused on quitting and then stick to it. Throw out all your cigarettes including any emergency supplies as quitting outright is more effective than cutting down gradually.
- Talk to Your Support Team
Friends and family can offer wonderful encouragement when trying to quit. Talk to your Haven Pharmacist for advice in our private consultation room or contact the National Smokers’ Quitline on 1850 201 203.
- Avoid Your Triggers and Temptations
Know your trigger situations and prepare in advance. Many of our customers find it difficult to avoid a cigarette when drinking alcohol. Try to remove this trigger in the first couple of weeks/months after quitting.
- Learn how to cope with cravings
Cravings can occur frequently in the first week of quitting. Remember cravings intensify over 3 to 5 minutes then subside.
Practice the Four D’s:
- Delay acting on the urge to smoke – it will pass
- Deep breathing, calm your nerves
- Drink lots of water, it will decrease the need for snacking
- Distract yourself, do something else to take your mind off it
- Make positive lifestyle choices
Increase your level of exercise as this helps improve mood and manages your weight. Many quitters experience a spike in appetite after giving up initially, this is your body and mind adjusting to a habit and it will level out. Avoid snacking on sweets, choose healthy snacks like fruit and nuts instead.
- Stay positive
In moments of weakness remember why you are quitting and believe in the strength of your will power. Look back at the list of reasons you put together when you decided to quit. This will shift your focus back to the long term goal.
- Reward yourself
Cigarettes are expensive! Get a money box, work out how much money you were spending each week on cigarettes and put it away. Buy yourself something as a treat instead!
The important thing is, be kind to yourself. Don’t see quitting as a punishment, see it as a liberation and a step on the road to a happy and healthier life.
For more information on starting your Stop Smoking Plan – contact your Local Haven Pharmacy who will help you with your plan and start you on the right Nicotine Replacement Therapy products such as Nicorette.
Good luck on your journey, you can do it!