Smoking and vaping
Do you smoke or vape and find it difficult to give up or cut down? Perhaps you know it would be better to stop, but the time never seems right. Or perhaps you use nicotine to cope with stress, boredom or restlessness. That’s understandable. Nicotine is addictive, and quitting often takes more than just a decision. Smoking and vaping can affect your fitness, recovery, blood vessels, heart, lungs and oral health. They can also become a habit at set times of the day. The good news is that quitting or cutting down can bring health benefits at any time. Getting help increases your chances of success.
What do you notice?
Smoking or vaping can become deeply ingrained in your daily life.
You may, for example, notice that:
- you smoke or vape at fixed times;
- you feel restless if you cannot smoke or vape;
- you use nicotine when you’re stressed;
- you are coughing more often or get out of breath more easily;
- your fitness is declining;
- you are finding it difficult to stop;
- you relapse sooner after attempting to stop;
- you smoke or vape out of habit;
- if you feel ashamed or guilty.
Sometimes you may think that smoking or vaping helps you relax. Often, it is mainly the restlessness caused by nicotine that temporarily subsides. Afterwards, the craving returns.
What might be the cause of this?
Nicotine is addictive. Your body becomes accustomed to it and constantly craves more nicotine. This can lead to restlessness, cravings, irritability or difficulty concentrating if you reduce your intake.
Habits also play a major role. Smoking or vaping can be linked to coffee, breaks, driving, social occasions or stress.
Furthermore, giving up can be daunting if previous attempts have failed. That does not mean that giving up is impossible. It means that you may need a different approach or more support.
What can you do yourself?
It helps to first understand your pattern. When do you use nicotine and why?
For example, you could:
- write down the times when you smoke or vape;
- choose an end date;
- anticipating difficult moments;
- ask someone close to you for support;
- remove tobacco products or vapes from view;
- adapting established habits;
- do something else whilst feeling peckish, such as going for a walk or having a drink;
- ask for help with giving up.
The urge to smoke or vape often comes in waves. A difficult moment usually passes, especially if you do something else.
When is it advisable to seek help?
Seeking help is a sensible option if you are unable to quit or if you have relapsed on several occasions. Support is also advisable if you smoke or vape a lot, are experiencing stress or are worried about withdrawal symptoms.
Discuss stopping with your GP. Your GP can advise you on support and aids. It is particularly important to consult your GP if you are pregnant or have heart problems, lung problems or other medical conditions.
How Rondom can help
Together, we’ll look at the role smoking or vaping plays in your daily life. In doing so, we’ll consider habits, stress, social situations, motivation and moments when you might relapse.
A lifestyle coach can help you draw up a plan to quit and build new habits. If you’re experiencing stress, shame or difficulty exercising self-control, psychological support should be appropriate. A physiotherapist can help you build up your fitness if you want to exercise more after stopping.
Together, we will look for an approach that suits your situation and previous experiences.
