Embarking on Your Quit Smoking Journey: A Comprehensive Guide

Embarking on Your Quit Smoking Journey: A Comprehensive Guide

Quitting smoking is a monumental step towards a healthier, happier life. This comprehensive guide is designed to help you navigate through the process, providing you with the knowledge and support you need to succeed.

1. Find Your Reason Why

Your motivation is the driving force behind your journey to quit smoking. Reflect on why you want to quit. Is it for your health, to be a positive role model, or to regain control of your life? Finding your reason why will be your anchor when the going gets tough.

Everyone has different reasons to quit smoking. If you are unsure, ask yourself the following:

• What will get better if you quit?
• What do you dislike about smoking?
• What do you miss out on when you smoke?
• How will quitting improve your health and appearance?
• How does smoking affect your loved ones?
• What will you do with the extra time and money?

2. Explore the Health Benefits

Understanding the positive impacts of quitting smoking on your health can be a powerful motivator. From improved lung function to a reduced risk of heart disease and cancer, your body starts to heal almost immediately after you quit. Embrace the potential for a longer, healthier life.

3. Identify Triggers

Recognise the situations, emotions, and places that trigger your smoking habit. Whether it's stress, social situations, specific times of day or specific routines, being aware of your triggers empowers you to develop alternative coping strategies. Replace smoking with healthier activities like deep breathing exercises or engaging hobbies.

4. Set a Quit Date

It is important to set a date for quitting. This is known as a “quit date.” Picking a quick date can be intimidating, but it gives you a goal to work toward. When you set a quit date for yourself, you are conveying to yourself, “I am serious about quitting.” So how do you pick a quit date? It is up to you to decide when you will quit smoking, but research indicates that those who decide on a quit date within two weeks are more likely to be successful. Make a note of your quit date on a calendar. Post it somewhere you will see it often or set a reminder on your phone’s calendar.

5. Prepare for Withdrawals and Coping Strategies

The instant you stop smoking, your body will start to recover. You may experience some nicotine withdrawal symptoms in the first few weeks. Remember the symptoms will pass and there are lots of things you can do to manage them in the meantime. Prepare for them by arming yourself with coping strategies. Engage in regular exercise to boost endorphins and combat withdrawal-related symptoms. Consider relaxation techniques like mindfulness or yoga to manage stress.

6.Coping with Cravings

Cravings are a natural part of the quitting process. When you have a craving remember the 4 D’s.

Delay for at least 3-5 minutes and the urge will pass.

Distract yourself, move away from the situation, take a walk or listen to music or talk to a friend.

Drink a glass of water.

Deep Breaths, breath slowly and deeply

7. Explore Nicotine Replacement Therapy (NRT) and other stop smoking medications

Nicotine replacement therapies, like patches, gum, or lozenges provide controlled doses of nicotine without the harmful toxins found in cigarettes. There are also other stop smoking medications to support you to quit. Consult with one of the Mubadala Smoking Cessation doctors to determine the most suitable NRT or stop smoking medication for you. These aids can significantly ease the transition.

8. Create a Support System

Don't face this journey alone. Share your decision with friends, family, or join a smoking cessation program. Their understanding and encouragement will play a crucial role in your success. Lean on them for support and advice.

9. Enrol in the Mubadala Health 12-week Smoking Cessation Program

The Mubadala Health Smoking cessation program offers structured support, resources, and expert guidance tailored to your needs. Trained professionals can provide personalized strategies, behavioural support, and access to NRT and other stop smoking medication. This structured approach can greatly increase your chances of quitting for good. To find out more information and enrol in the program, you can call our smoking cessation quit line on 02 4194984.

10. Celebrate Milestones

Keep a journal of smoke-free days and note any improvements in your health and well-being. Celebrate your achievements, no matter how small. Treat yourself to something special or indulge in a favourite activity. This reinforces your determination and commitment.

11. Practice Patience and Self-Compassion

Remember, quitting smoking is a journey, not a sprint. Be patient with yourself and acknowledge that there may be challenges along the way. If you slip up, don't be too hard on yourself. Learn from the experience and use it to strengthen your resolve.

You have the power to reclaim control of your life and enjoy a smoke-free, healthier future. With the right mindset, support, and strategies, you are well on your way to successfully quit.

Katie Neighbour, Clinical Nurse Specialist