Smoking kills. Here are 10 must-follow tips to help to curb this habit

You know the drill. You’re in the office, doing your work when suddenly, the irresistible urge hits – the urge to have a cigarette. Off you go for a quick 5-minute cig break. Deep down, you know it’s bad for you, but you just don’t know how to stop! It IS difficult but it’s not impossible. Here are some tips that may help. Good luck!


1. Think of what you gain if you stop smoking

If you stop smoking, what positives will you gain in your life? Maybe you want to protect your family and friends from secondhand smoke. Or lower your chance of getting lung cancer, heart disease, or other conditions. Or to look and feel younger. Or to save up for a treat, a holiday, a car, whatever! Find your reason to quit and it will motivate you.


2. Set your date and time to stop smoking

This works for some people. Give yourself a cut-off date and time. Smoke till that date and time. Don’t cut down. Line up support in advance. Then have a final cigarette and stop.


3. Identify when you crave a smoke

If you smoke when you drink or in certain social situations, acknowledge it and try to have something else – like a stick of chewing gum – instead.


4. Consider nicotine replacement therapy

Again, this works for some but not for all. The craving for ‘just one drag’ is tough. Nicotine replacement therapy can curb these urges.


5. Remember - there’s no such thing as ‘just one” cigarette’ after you quit

You can’t have the odd cigarette just to be sociable or just to get over a difficult moment. If you do, you’ll find yourself back in the habit in no time at all.


6. Get some ‘stop smoking’ support

Strength in numbers! If friends or family members want to give up, too, suggest to them that you give up together.


7. Get moving

Remember that 5-minute cigarette break at work? Use the time go on a brisk walk instead. A review of scientific studies has proved exercise, even a 5-minute walk or stretch, cuts cravings.


8. Practice relaxation techniques

Deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music may help.


9. Clean up

After your last cigarette, throw away your ashtrays and lighters and extra cig packets. Wash any clothes that smell like smoke, and clean your carpets, curtains, and upholstery. If you smoked in your car, clean it out, too.


10. Don’t give up!

Many people try several times before giving up cigarettes for good. If you get back to the habit, don’t get discouraged. Instead, think about what led to your relapse and try again.


Authored by the News Team (Malta)
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