Giving up smoking or vaping
Would you like to stop smoking or vaping, but are you daunted by the first few days or the prospect of a relapse? That is perfectly understandable. Quitting nicotine is not just about breaking a habit. Your body also has to get used to having less nicotine. This can cause symptoms such as cravings, restlessness, irritability or difficulty concentrating. Quitting is often easier with preparation and support. You don’t have to do it on willpower alone. It helps to know which moments will be difficult and what you can do about them. Every attempt to quit teaches you something, even if you haven’t succeeded before.
What do you notice?
Giving up smoking or vaping can have noticeable physical and mental effects. The initial period is often the most challenging.
You may, for example, notice that:
- you feel a strong urge;
- you are irritable or restless;
- you find it difficult to concentrate;
- you feel more like eating;
- you are having trouble sleeping;
- you miss certain moments;
- you are afraid of a relapse;
- you find social situations difficult;
- you feel both proud and uncertain at the same time.
Withdrawal symptoms are unpleasant, but are usually temporary. It helps to know in advance that they may be part of the process.
What might be the reason for this?
Nicotine is addictive. When you stop, your body craves nicotine. This causes cravings and restlessness. Your mind also misses the familiar routine.
In addition, many situations are linked to smoking or vaping. Coffee, breaks, stress, alcohol, driving or socialising can trigger cravings.
Relapses often occur in situations where you are tired, stressed or unexpectedly tempted. This is not proof that you cannot quit. It shows where your plan could be strengthened.
What can you do yourself?
It helps to draw up a plan for giving up. Not just giving up, but also preparing for what you will do when things get difficult.
For example, you could:
- choose a clear end date;
- write down your reasons for stopping;
- disposing of tobacco products or vapes;
- recognising difficult moments;
- prepare alternatives for hunger;
- ask for support from those around you;
- avoid alcohol temporarily if it triggers cravings;
- ask your GP for help or your stop-smoking coach.
Think in advance about what you will do if you do end up smoking or vaping. One slip-up does not mean that everything has gone wrong.
When is it advisable to seek help?
It is advisable to seek help if you have tried to quit several times before or if you expect to experience severe withdrawal symptoms. Support is also recommended if smoking or vaping is closely linked to stress, low mood or social pressure.
Discuss giving up smoking with your GP. There are forms of support and aids that can increase your chances of success.
How Rondom can help
Together, we’ll look at how you can make quitting a reality in your daily life. In doing so, we’ll focus on habits, stress, cravings, social situations and relapse.
A lifestyle coach can help with a practical plan to quit and sticking to new habits. In cases of stress, shame, anxiety or recurring relapses, psychological support should be appropriate. A physiotherapist can help if you want to improve your fitness and use exercise to support you in giving up smoking.
Together, we are looking for an approach that provides support at the times when it is hardest to stop.
