Health Benefits of Quitting Smoking
After taking all the important first steps to quit smoking, the health benefits are endless. The day you start smoking is the day you are healthier.
The following are minutes, hours, and years of health benefits you can get after quitting smoking.
• 20 Minutes: Blood pressure and heart rate improve
• 12 Hours: Carbon monoxide levels in your blood return to normal
• 2-12 Weeks: Your chances of having a heart attack decrease
• 1 Year Yours: The risk of severe heart disease is reduced by half that of a smoker
• 5-15 years: Your risk of stroke is when you don’t smoke
• 10 years: Your risk of cancer is reduced
Most people are aware that smoking is bad for you, and if you smoke, you should give up the most important thing you can do to improve your health in the short and long term.
However, quitting smoking is easier said than done. We know that nicotine is highly addictive, and we understand that if you smoke for a long time, it will be very difficult to give up this habit.
We also know that some personal advice and support can be the key to success when it comes to quitting.
There’s help! Unlike quitting smoking alone, your chances of quitting smoking with professional help are FOUR times higher.
Health and Welfare at Northampton Public Health may offer 12-week support, including e-cigarettes and nicotine replacement therapy.
If you are ready to leave, please contact Public Health at the following link: https://www.northamptonshire.gov.uk/councilservices/health/pages/smoking.aspx
Here’s a ten-step exit plan and some tips to help you overcome those cravings and triggers:
Ten Step Exit Plan
- Choose a day off and stick to it. Choose a day no later than two weeks after you decide to leave.
- Clean your home and car. Remove all cigarettes, ashtrays and lighters. Clean carpets, curtains and anything that can retain the smell of smoke. Make your surroundings as smoke-free as possible.
- Remember why you want to give up. Think about all the reasons why you quit smoking. What are the main benefits for you? How much money will you save? Discuss them with your friend. Write them on a piece of paper and take them with you. If your motivation is related to your loved ones, add a picture of them to your list.
- Identify barriers to quitting smoking. Think about the things that make you smoke and prevent you from smoking. Write them down, and then write down how you will overcome each obstacle without smoking.
- Learn to beat your desires. The easiest way to defeat desires is to prevent them. It is important to choose the ones that are most suitable for you.
- Learn to overcome trigger situations. Think about the situations in which you want to smoke. Plan how to deal with these triggers, either by avoiding them or by knowing how to deal with them when they hit.
- Review directions. Before using, make sure you clearly understand how to use the Nicotine Replacement Therapy of your choice. Make an appointment with our smoking cessation specialist or one of our nurses for help and advice.
- Get support. Find people who can help you when you need this extra power, and make sure you can reach them when you need them. If you find that you have lost control of your ability to quit, it is a sign that you need extra support.
- Have a dismissal ceremony. Mark the night before quitting smoking and quit smoking. As part of your ceremony, make a commitment to quit smoking, regardless of the difficulties you may face.
- Stay positive You can go out! Focus on positive reminders that can help you give up. Think about a difficult problem you have faced in the past and write yourself a message. “If I could, I could quit smoking!”
Seven ways to overcome desires
- Take nicotine replacement therapy with you throughout the day and make sure you use it regularly.
- Get started– Start a training program. If you can’t start an official program, start walking for at least twenty minutes three times a week.
- Break– Disrupt your daily routine by doing typical activities in different ways, at different times of the day, with other people, in different places.
- Move to the side– Avoid it until you are ready to deal with attractive situations
- Breathe– Take a deep breath to stay calm and relaxed
- Do it yourself– Avoid long periods of time when there is nothing to do. Always carry a book, magazine or crossword puzzle with you so you don’t get overwhelmed.
- Believe me– Believe that you are happy that you do not smoke and that life is better without smoking.
Seven ways to beat the triggers
- Dose– Make sure you use enough nicotine replacement therapy.
- Distraction– Give something to your body and brain. Play with a compression ball, call someone, dream about a beach or mountains, go for a walk, find an object, and list the words you can write from the letters in its name.
- Do not be late– Wait for it whenever you want. Believe it or not, most desires naturally disappear in a matter of minutes. If you do something that distracts you, time will pass even faster.
- Drink– Drink plenty of water. Water will fill you. Drink also keeps you busy.
- Yola– Get out of the situation, even for a few minutes.
- Take a deep breath– You are already a deep-breathing specialist. You just think you need a cigarette in your mouth to do that. So when you have a passion, take a deep breath and count to five. Do the same when you breathe.
- Discuss– Find someone to talk to. Talk about everything, the weather, the sport, how you feel. Talking takes your mind away from passion and let’s spend time faster.
Below are links to a number of other useful online tools to help you quit smoking.