Quitting smoking is the new normal

Restrictions may have been relaxed in most areas, but the pandemic is far from over. This is why we must take extra precautions to safeguard our personal health. The World Health Organization advises the public to practice minimum protocols to protect ourselves from COVID-19 like physical distancing, wearing a mask, and proper hygiene.

It is also recommended that we stay physically active, maintain a healthy diet, and stop smoking. For long-time smokers, however, quitting may not be that simple. Some ex-smokers even say that it’s the hardest thing they ever did.

Here are some reasons why smokers find it difficult to quit and corresponding ways that can help with going smoke-free in the new normal:

 

Woes of withdrawal

Cigarettes and e-cigarettes are addictive because of the nicotine that they contain. Over time, the smoker’s body gets used to the regular dose of nicotine it gets. This developed dependence on the substance gives the uncomfortable feeling of withdrawal once the supply is cut off.

Alternative: Grab a glass of water and gulp away the urge to huff and puff. Drinking water is an effective technique to beat smoking cravings and also minimizes the effect of nicotine withdrawal.

 

Force of habit

As the body develops a chemical dependence, smoking then becomes a habit. Lighting a stick to start his or her day, or after finishing a meal begins to be part of a smoker’s routine.

Alternative: Delaying an action may be the key to curbing a habit like smoking as cravings come and go in three to five minutes. If you’re used to having a smoke after having your lunch, try waiting for five minutes, then delaying it for five more. Soon, you’ll find yourself too immersed in another task that the urge to smoke is gone.

 

Effect of stress

Some smokers feel that smoking relieves stress. After a nerve-wracking presentation or a taxing day, smokers find respite in a cigarette.

Alternative: Deep breathing can offer the same reprieve. By taking deep breaths, our heart rate slows and endorphins, the “feel good” chemical, are released in our system giving us much needed relief.

 

Selection of triggers

When you smoke, certain activities, feelings, or even people get associated to your smoking. These may eventually trigger the desire to smoke.

Alternative: Distracting yourself from these psychological prompts can aid smokers in ceasing the habit. Shift your attention away from thoughts that may cause you to smoke. Go to places that do not allow smoking, read a book, or play with your child.

 

Pull of peers

Smoking is also a social activity for some. This is why smokers may find it harder to quit if most of their friends are smokers as well.

Alternative: If you are a smoker wanting to end the fixation, you may find it helpful to discuss what you feel to a friend or someone who is a successful quitter. You can also consciously spend more time with non-smokers as you will not be as tempted to smoke when you are around them.

Aside from your own will and the support of family and friends, there are groups which are dedicated to helping people quit the smoking habit. Smoke Free PH is one such group committed to reducing the harm of tobacco on Filipinos. Their campaign Smoke Free is the New Normal aims to educate the public on ways to effectively halt the smoking habit like the 5D’s above: delay, distract, drink water, deep breathing and discuss.

Smoke Free PH maintains that by going smoke-free, we not only remove the risks to our health brought by smoking, we effectively create a better environment for our family. We also reduce impending financial burden from the consequences of smoking, and decrease the severity of COVID-19 symptoms.

For more resources on quitting smoking, visit the official Smoke Free PH Facebook and Twitter pages. Save your family, stay smoke free.