Your Quitting Journey
Step 1: Understand what you are dealing with.
Quitting is hard. Non-smokers do not really understand how addictive nicotine is and why you don't, in the face of overwhelming evidence that it is bad for your health and wallet, you don't quit already!!
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In fact, many smokers have tried quitting many times and have also failed many times so decide they can't quit and carry on smoking. Even though they know it's bad for them.
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As a result of feeling that they can't quit, this is what some say to themselves and others:
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"I still really enjoy smoking"
"I have to be in the right mind to give up and I'm not yet"
"I have cut down quite a bit already"
"I Don't want to give up yet"
Step 2: Be realistic about the level of will power you have
Quitting requires will power. Depending on what amount of will power you have will help you determine the best quit option for you. Don't be a hero and think you have loads of will power if you don't. Be honest with yourself and remember Step 1 above. Many smokers will have underestimated the amount of will power and tried a quit routine to find they failed. This may have put doubts in their mind that that type of quit routine and product / treatment doesn't work. So if you've tried patches, gums, or hypnotherapy before and failed, don't discount it immediately. Think about how much will power you have.
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Step 3: Get advice from people with more knowledge than you
Your GP is a great start. We know that men typically won't visit their GP even when they have a potentially serious health risk. If you are the partner of someone who refuses to see a Doctor, then you'll know what we mean. But, GP's are the best place to start. They are obviously impartial and are specialists that are trained to a level far higher than you are, (unless you are a Doctor obviously). They should be able to assess your willpower and talk about options to reduce your bodies reliance on nicotine in a way that will work best for you. Take the advice and then make a decision for yourself. Another option is the NHS Stop Smoking Service. They have centres around the country and you can make an appointment. They can provide vouchers for patches and can discuss your quit route but they do not have access to the entire market of quitting options. Instant quit injections are performed by qualified medical nurses and Doctors. If you have a clinic near you, give them a call and ask to speak with their medical practitioner to learn more about it. They should advise you to talk with your own GP and should not discourage you from looking at alternative methods.
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Obviously look at the information on StopMeNow.Org too as there may be a route you like the sound of yourself. But start with your GP is our best advice.
Step 4: Talk to your friends and family about your plan
Your best allies in the fight against nicotine addiction are your nearest and dearest. Let them know what you've decided to try and get their support. Let them know that you will probably find it tough and will need their support. Explain the quit route you are taking so they know the milestones you are going for. If any of them are smokers, ask they smoke away from you or even they join you on your journey to quitting. On your journey, be honest about how you are getting on, if it is still tough tell them. They should be able to help you with your will power.
Step 5: Start your quit journey when you feel ready
If you've been realistic about your goals, taken advice, shared the plan with friends and family, you can decide when you want to start.
Step 6: Getting beyond day 15
Brain receptors are lit up with nicotine in your body. It takes less than 10 seconds for the nicotine to hit your brain and release the feel good dopamine to your body. Inhaling smoke starves your body of oxygen and just after you breath out the smoke from your lungs, the very next breath is what feels really good. That's the breath without smoke, the one full of lovely oxygen that your body was just deprived of. Focussing on the fresh air as being the thing that makes you feel good and NOT the cigarette is a great way to help you understand what's happening in your body. This will help you get through the days ahead.
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The receptors in your brain will nag at you relentlessly. As each day passes, the signals from them to tell you to take in nicotine will grow stronger. In a cold turkey quitting attempt, the signals will peak at 15 days. If you can get past this you will probably be successful. This is the same for NRT's (nicotine replacement therapy). With NRT you are still taking nicotine to alleviate the signals but in a progressively lower dose. You have to use will power here too. Reduce nicotine too much too soon and you'll likely fail as the signals are too strong.
Step 7: New routines to break the habit
Smoking is not only an addiction, it is a habit too. There's a difference here. You will have become used to a habit of smoking in certain scenarios and events by association. For example a tea break at work, a pint of beer out, straight after food, when you wake in the morning, in the car etc etc. Habits get embedded by these associations. It is a good tip to think of these associations and think of ways in which you can break the association with something else. So that your mind stops the association of an event with smoking. This will help you. A new routine is one where you DON'T smoke anymore. So think how to fill the gap with another activity.
Step 8: Celebrate small achievements
Positive reinforcement of achievement, no matter how small will go a long way to help you in your quitting journey. Pat yourself on the back each morning and evening you have been smoke free. Encourgae your nearest and dearest to give you praise too. It all helps.
Step 9: Don't go back
If you succeed in getting off nicotine from smoking, vaping and indeed from the use of gums and patches, be very alert to the old habit associations. It is easy to think that just one cigarette with a beer won't hurt. As soon as your brain and body experiences nicotine again you will light up those nagging receptors. You'll have maybe two cigarettes next time and from there your receptors will be nagging relentlessy again and you will quickly spiral all the way back to the beginning.
Choosing your quit method with our help.
We have collated information based on first hand experience, interviewing smokers and vapers and researching content from across the world. If you feel that your will power isnt strong enough, consider instant quit injections or hypnotherapy. If you have a bit of will power, maybe patches and gums are for you. A lot of will power and a great support network, you could try cold turkey. Remember step 1 and definately talk to your GP. Good luck.