Smoking has become a part of daily routine for many, often tied to both physical addiction and psychological habits. Getting rid of this can be hard. Nevertheless, understanding the process of quitting smoking with the right support system can significantly improve your chances of success. This blog post will guide you through the various stages of quitting smoking, outlining what to expect from the moment you decide to stop and as you navigate through the long journey of becoming smoke-free.
Why Should You Consider Quitting Smoking?
Staying away from smoking is a rewarding journey throughout your life. Quitting can help you look, feel and be healthier. In fact, your body starts healing from the moment you quit smoking! Isn’t that amazing?
According to a study by the American Cancer Society, your heart rate drops back to normal within the first 20 minutes of quitting. This immediate change marks the body’s first reaction to your decision to quit. By the eight-hour mark, the carbon monoxide levels in your blood reduce by half, enhancing your body’s ability to carry oxygen. Just two days after quitting smoking, you may notice an improvement in your sense of taste and smell. This is because the nerve endings damaged by smoking begin to regenerate. With that, feelings of irritability and anxiety begin to diminish. After the first tumultuous week, the benefits become more evident. One month after quitting, the lung function begins to improve significantly. You may notice a decrease in coughing and shortness of breath, especially when exercising. When it’s been a year, your risk of coronary heart disease is about half that of a smoker.
Long-Term Benefits
Over the years, the benefits of quitting smoking compounds. After five years, your risks for many cancers, including mouth, throat, oesophagus, and bladder cancer drop significantly. Additionally, stroke risk can decrease to that of a non-smoker! By the 10th year of quitting, the risk of pancreas and larynx cancer decreases. The financial savings also start adding up, potentially saving thousands of dollars not spent on cigarettes.
What are the 6 Stages of Quit Smoking?
There are several quitting stages you need to get through before getting over the addictive habit of smoking. This incorporates elements from behaviour change theories and other psychological frameworks that guide individuals through the process of quitting smoking. Here’s a detailed look at each stage:
1. Precontemplation
In this stage, individuals are not actively thinking about quitting smoking within the next six months. They may be unaware of the severe health risks associated with smoking or may have tried to quit in the past and failed, leading to demotivation. This stage requires interventions that raise awareness about the health risks of smoking and the benefits of quitting.
2. Contemplation
If you are in the contemplation stage, you’ve accepted the need to quit smoking and you are thinking seriously about doing so within the next six months. However, you haven’t committed to taking action yet. The contemplation stage involves ambivalence; people weigh the pros and cons of quitting. Effective strategies here include motivational conversations and reaffirmation of the health benefits of quitting.
3. Preparation
At this stage, you are ready to quit smoking within the next month. You recognise that smoking is a problem and begin to make small changes, such as reducing the number of cigarettes taken each day. You start setting quit dates and may experiment with small behavioural changes or cessation aids. This preparation phase involves planning, gathering resources, and seeking support systems.
4. Action
Now, you actively engage in efforts to quit smoking, which typically occurs within the first six months of cessation. Actions may include using smoking cessation aids (like nicotine replacement therapy), attending support groups, and implementing strategies to handle cravings and triggers. The initial joy of all those immediate benefits we discussed above can be overshadowed by the onset of withdrawal symptoms, which typically peak two to three days after quitting. The focus here is on overcoming the physiological and psychological challenges of quitting.
5. Maintenance
This is one of the hardest stages in your quitting journey. Once quit, the maintenance stage involves a continued commitment to sustaining new behaviour. Common withdrawal symptoms include intense cravings for nicotine, irritability, mood swings, and an increased appetite. These are natural responses as the body adjusts to the absence of nicotine
This stage can last from six months to about five years. It’s crucial to avoid relapse and maintain the gains achieved. Try seeking continued support and coping mechanisms to handle potential triggers, and reinforce the benefits of a smoke-free life.
6. Termination
Termination is the final stage where you become an ex-smoker. By this time, you will have no desire to return to smoking and have complete confidence in your ability to remain abstinent. Unfortunately, not everyone reaches this stage as for some, maintenance is an ongoing process.
How to Cope Up with the Quitting Game?
We know it’s a tough road. Adjusting your routine is key to overcoming daily smoking triggers. Simple changes, such as drinking your morning coffee in a different place or holding a stress ball instead of a cigarette, can help manage cravings. Activities like exercise, meditation, swimming or engaging in hobbies can also redirect your focus away from smoking.
Building a support system is also vital. Many find success in joining structured programs that provide both community support and expert guidance. Additionally, consulting with healthcare providers to discuss nicotine replacement therapies or other medications can be beneficial too when the urges are just too hard.
Conclusion
Quitting smoking is undeniably challenging but immensely rewarding. Each stage of the quitting process brings its challenges and rewards. Understanding these can help you better prepare and increase your chances of success. By embracing the journey, accepting the difficulties, and celebrating the milestones, you can significantly improve your health, save money, and gain a sense of accomplishment that comes with overcoming one of the toughest addictions. Keep focused on your goal, and remember that each smoke-free day is a step towards a healthier life.
