Quitting smoking is one of the best decisions you can make for your health, energy levels and overall well-being. Yet it is often easier said than done. Proper preparation and the right support can make all the difference. In this blog, we give you practical tips to help you on your way to a smoke-free life.
The benefits of quitting smoking at a glance
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After 20 minutes: Your heart rate and blood pressure drop to normal levels.
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After 24 hours: Carbon monoxide levels in your blood drop and your body begins to cleanse itself.
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After 1 week: Your sense of smell and taste improve noticeably and your circulation improves.
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After 3 months: Your lung function improves and breathing becomes easier.
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After 6 months: Your lung capacity increases by 5 to 10 percent, making walking, biking and exercising easier.
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After 1 year: The risk of cardiovascular disease is already halved compared to when you smoked.
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Long-term: You have a much lower risk of cancer, heart disease and chronic conditions. Your skin stays younger longer, your energy level increases, and your overall quality of life improves significantly.
Now that you know the benefits, it's time to take the first step toward a smoke-free life. Below we share practical tips that can help you do this:
1. Be prepared
Good preparation is essential. Make a list of the situations, emotions or habits that may trigger your urge to smoke. Think about stressful moments, social occasions or habits such as a cup of coffee in the morning. By recognizing these moments ahead of time, you can consciously respond to the triggers and make a plan to deal with them differently. Recognition is the first step to mastery.
2. Choose a quit date
Decide on a specific day when you want to quit and work toward that moment. It helps to have a clear schedule: how will you handle difficult moments? What will you take with you as an alternative, such as gum or a bottle of water? By being prepared both mentally and physically, you greatly increase your chances of success.
3. Seek support from people close to you
You don't have to take this step alone. Tell friends, family or colleagues about your plan to quit and ask for their support. A simple word of encouragement at a difficult time can be just the push you need. Together you are stronger and those around you can remind you of your motivation when you are having a hard time.
4. Practice relaxation techniques for stress
Many people reach for a cigarette in response to stress. Therefore, it is important to learn new ways to find relaxation. Consider breathing exercises, meditation or yoga. By practicing these techniques regularly, you build a solid foundation for handling stress without falling back on smoking.
5. Change your daily routines and habits
Smoking is often intertwined with fixed routines. By consciously changing your daily patterns, you reduce the chances of falling into old habits. For example, take a short walk after lunch instead of taking a smoking break, or replace your morning ritual with a new habit such as journaling or drinking a glass of water.
6. Celebrate every step forward and be patient
Quitting smoking is a process. There will be good days and days when you have a harder time. It is important to celebrate every smoke-free day, no matter how small. And should you have a relapse, don't see it as a failure, but as a learning moment. Get back up, remind yourself of your motivation and move on. Every moment without a cigarette is gain.
Support from within
While quitting smoking your body can use some extra support, think of the right vitamins and minerals. Are you curious which nutrients can support you during this process? Ask one of our therapists for advice. This way you give yourself not only mentally, but also physically the best start for a smoke-free life.
