New Year’s Resolution: Quit Smoking In The New Year (For Sustainable Results)
Quitting smoking is one of the most popular and meaningful New Year’s resolutions you can make. In this article, we’ll explore why giving up smoking is one of the best decisions for your health, as well as steps you can take to help you quit for good. From setting a quit date to using support resources, creating a personalised quit plan and building a strong support network, we’ll look at all of the essential tips you need to know. We’ll also explain why consulting your doctor and considering treatments can boost your chances of success.
Key Takeaways
Here are the 5 biggest takeaways from this article about quitting smoking in January:
Quitting smoking significantly reduces the risk of serious health conditions, including cancer, heart disease, and lung disease, while also improving overall well-being, fitness, and quality of life.
A personalised quit plan helps identify triggers, manage cravings, and find the most effective support and products for quitting.
Financially, quitting smoking can save thousands of pounds annually, freeing up money for other priorities.
Nicotine replacement therapies (NRTs) and nicotine-free medications can help manage withdrawal symptoms and cravings.
Gradual quitting, supported by NRTs, can make the process more manageable by easing withdrawal symptoms. While going “cold turkey” might work for some, it requires substantial willpower and carries a higher risk of relapse.
Why is it good to quit smoking?
Quitting smoking offers several health and wealth benefits that begin almost immediately after you quit. Quitting smoking doesn’t just extend your life, it also improves your quality of life and is one of the most important choices you can make for your health and well-being [1].
Health benefits
The health benefits of quitting smoking positively impact both you and your loved ones. Giving up smoking significantly reduces your risk of serious illnesses such as cancer, heart disease and lung disease, as well as other issues like gangrene or amputation caused by poor circulation. If you are planning on having kids, stopping smoking improves fertility and increases the likelihood of a healthy pregnancy and baby.
Quitting also means you are protecting people around you from the effects of second-hand smoke. Inhaling second-hand smoke can cause respiratory issues like asthma in children.
You’ll notice better breathing and improved general fitness, and you should also enjoy food more as your sense of taste returns [2].
Save money
Quitting smoking doesn’t just benefit your health, it can significantly benefit your finances too. The cost of buying cigarettes, cigars or tobacco can add up quickly. By giving up you could save thousands of pounds each year. Quitting allows you to reallocate that money towards something else like a family holiday, a hobby, or simply just a rainy day savings pot.
Set a concrete date to quit for good
Setting a concrete date to quit smoking is a good way to turn your intentions into actions. Choose a day that feels right for you. For many people, this is the start of a new year, a meaningful anniversary, or just a date that gives them enough time to prepare.
Once you’ve decided on a day, write it down and put it somewhere you’ll see regularly such as on your calendar, phone lock screen, or a sticky note on your mirror. Seeing the date regularly will help you stay focused and committed as it approaches, helping to boost your determination to quit.
Use available support resources
NHS Smokefree Helpline
Quitting smoking can be hard, but you don’t have to do it alone. Support resources can help boost your chances of quitting for good. Local stop-smoking services are free and offer proven methods to help you.
Your GP or pharmacist can refer you to a local service, or you can contact them directly using the NHS Smokefree Helpline for guidance and encouragement whenever you need it [3].
Try using an NHS Quit Kit
The NHS Quit Kit is a useful resource that can help you quit smoking. It includes a free Personal Quit Plan tailored to you, helps you manage cravings, identify triggers and find the best products and support to quit smoking for good.
Create a Personal Quit Plan
Creating a Personal Quit Plan with the NHS is an effective way to set yourself up for success when quitting smoking. By answering six questions, you’ll receive a personalised plan full of tips, advice and resources to guide you every step of the way [4].
Quit gradually to kick the habit for good
While going ‘cold turkey’ is possible, it requires high levels of willpower due to nicotine’s highly addictive nature. This can also lead to sudden cravings which may feel overwhelming and cause you to relapse. If you’ve tried going cold turkey in the past and found it hard then quitting gradually may be better for you.
Using nicotine replacement therapy (NRT) products like gum, patches, sprays, inhalators and lozenges can help you quit the habit whilst supplementing the nicotine your body craves. This can help ease withdrawal symptoms like anxiety and irritability [5].
Consider going cold turkey if you feel this approach is better for you
If you think that going cold turkey is the right approach for you, it’s worth considering. Stopping abruptly without the use of medications or nicotine replacement products can be challenging as it requires a strong sense of determination and willpower. However, some people find this method empowering as it allows them to break free from smoking immediately.
It’s important to be prepared for cravings and withdrawal symptoms if you plan on going cold turkey. These may include irritability, restlessness and strong urges to smoke. To increase your chances of success, consider combining this method with emotional support from friends, family, or support groups.
Keep yourself accountable
Holding yourself accountable is crucial for successfully quitting smoking. It’s easy to let motivation slip so knowing what to do if this happens is vital. Start by telling friends, family, or colleagues about your decision to quit. They will be able to encourage you when cravings hit.
You can also keep a journal or use an app to track your progress. Celebrate milestones like a smoke-free day, week, or month, to maintain a sense of achievement. The more accountable you are to yourself and others, the more likely you are to stick to your goals.
Create short-term goals
Creating short-term goals is an effective way to stay motivated and track your progress when you quit smoking. Smaller, achievable targets will help you feel a sense of accomplishment along the way. Examples of short-term goals include:
A smoke-free day
A smoke-free week
Identifying triggers
Reducing nicotine intake
Build a strong support network
Keep trusted friends and family involved in your smoking cessation journey
Involving trusted friends and family whilst you are quitting can give you the motivation you need to keep going. Let them know about your decision to quit and share your goals with them so they know what you are going to be tackling.
Ask them to check in on your progress regularly, offer words of encouragement and celebrate your milestones, no matter how big or small. Having a strong support network can reduce feelings of isolation and remind you that you’re not alone in the process. If you’re struggling, reaching out to loved ones for emotional support can make a big difference.
Join a local support group
Joining a local support group can be a good way to stay motivated and get encouragement as you work towards quitting smoking. These groups bring together people who are going through the same challenges to share experiences, tips and struggles with others who understand. These groups offer people a space where they feel supported, build connections and strengthen their determination to quit.
Speak to your doctor about treatments
Speaking to your doctor about treatments can be an important step in increasing your chances of quitting smoking. Your doctor can provide tailored advice and recommend different treatment options based on your individual needs, health and smoking habits.
Quit with nicotine-free medicines
Quitting smoking with nicotine-free medicines is an effective option for people who want to stop smoking without relying on nicotine replacement therapies. These medications typically work by targeting the brain's receptors to reduce cravings and withdrawal symptoms, making the quitting process more manageable. Your doctor will be able to assess whether nicotine-free medicines are suitable for you based on your health and smoking history.
Quit with nicotine-replacement therapies (NRT's)
Nicotine replacement therapies (NRTs) are proven and widely used tools to help people quit smoking by reducing withdrawal symptoms and cravings. NRTs deliver controlled amounts of nicotine without the harmful chemicals found in tobacco.
NRTs come in several different forms. Popular options include patches, gum, lozenges, nasal sprays, mouth sprays, and inhalators. These options are usually available to buy without a prescription and can be purchased online from UK Meds.
Vaping
While vaping has helped some people quit smoking by providing a less harmful alternative to traditional cigarettes, it is not without its risks and it is not recommended as the first choice for quitting. E-cigarettes can deliver nicotine without many of the toxic chemicals found in tobacco smoke, which may help some smokers manage cravings and reduce cigarette use.
However, vaping is not risk-free. E-cigarettes can still expose users to harmful substances, and the long-term health effects are not yet fully understood. Vaping can also cause nicotine dependence, which makes it harder to break the addiction entirely.
Final Thoughts
Quitting smoking can be a challenging journey, however, it can be one of the most beneficial things you can do for yourself and your loved ones. The benefits of a smoke-free life are well worth the effort. With a clear plan, the right support and a commitment to your goals, you can succeed in making this New Year’s resolution a lasting change.
Remember, there’s no one-size-fits-all approach to quitting smoking. Whether you choose to create a Personal Quit Plan, use nicotine replacement therapies, or explore other treatments, the key is finding what works best for you.
Sources
[1] Quit Smoking Timeline: Health Benefits of One Smoke-Free Month - UK Meds
[2] New Year's Resolution: Quit Smoking - Breathing Matters - UCL Respiratory
[3] NHS stop smoking services help you quit - NHS
[4] Free Personal Quit Plan - Quit Smoking - NHS
[5] How To Quit Smoking: Simple Tips To Kick the Habit For Good - UK Meds
Blog author
Scott Weaver
Scott is an experienced and professional content writer who works exclusively for UK Meds.
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