Tired of trying to kick the habit? Weary of not being able to ditch the cigarettes?
The HSE Quit Team have complied their Top 10 Tips to Quit Smoking on today -National No Smoking Day.
Here at QUIT we’ve helped thousands of people to quit smoking and we can help you QUIT too this National No Smoking Day. We know that with our help and support we can double your chances of success. We’ve put together our top ten tips to help you on your way to a healthier you.
To highlight National No Smoking Day, which takes place annually on Ash Wednesday, Dr. Paul Kavanagh from the HSE is urging smokers to take the first positive steps towards quitting. Dr. Kavanagh says that National No Smoking Day is an ideal time to stop smoking and has outlined his ten top tips for quitting, in an effort to help and encourage smokers to give up the habit.
Dr. Paul Kavanagh, Public Health Specialist with the HSE says:
“Smoking is incredibly harmful to your health, causing a wide range of debilitating and fatal conditions. There are approximately 800,000 smokers at any one time in Ireland*. The odds facing smokers are bleak. We know that one in two smokers will die from a tobacco related disease. This week alone, over 100 lives will be lost from smoking in Ireland. Trying to beat these odds is a dangerous game for smokers. But quitting is a game-changer and saves lives.”
While quitting smoking is the best thing that you can do for your health, for some people quitting can be extremely difficult – in fact most smokers make a few attempts before they QUIT for good.
Dr. Kavanagh explains: “The 2016 Healthy Ireland Survey found that 1 in 2 smokers made an attempt to quit in the previous year, yet only 1 in 10 were successful. Our message to people planning a QUIT attempt is to use our QUIT service – pick up the freephone 1800 201 203 and find out what services are available to you over the phone or in your local area. By using a support service like our makes you twice as likely to succeed.
“Quitting smoking is a process – most people who quit successfully do so after several attempts, but it is worth the effort. You will save money, feel better almost immediately – and most importantly, you will avoid the very real risk of serious, long-term and often killer illnesses.”
Dr. Paul’s 10 Top Tips to Quit Smoking:
1. Prepare to quit: take a moment to write down your reasons for quitting. Keep them close to hand or even stick them on your fridge as a reminder to stay strong.
2. Make a date to quit – the QUIT Team can help you set your quit date and stick to it.
3. Get by with a little help from your friends – supportive friends, family and even work colleagues could make all the difference to you on your QUIT journey.
4. Change your routine and habits – do you normally have a cigarette with a coffee or tea? Then change your routine – have a cup of water instead or hold your cup in the other hand.
5. Get active – when you QUIT you may notice you have more time on your hands so take some time out for activities that you enjoy or try out some new ones.
6. Think positive – remember it’s never too late to QUIT. Take it one day at a time, say today I’m not doing to smoke, tomorrow is another day.
7. Watch your money grow – save your money that you would otherwise spend on cigarettes, you might be surprised at how quickly it all adds up.
8. Keep check on cravings –your craving for nicotine will peak at 3-5 minutes and will pass if you deal with it. Have your heard of the 4Ds? 1. Delay at least 3 – 5 minutes and the urge will pass; 2. Drink a glass of water or fruit juice; 3. Distract yourself, move away from the situation; and 4. Deep breathe – breathe slowly and deeply.
9. Watch what you eat. Do ‘a quick-fix shop’ to include foods such as fruit, crackers, etc. These are taken to satisfy the “hand to mouth action”.
10. Help yourself QUIT Smoking by getting support from the QUIT Team. Our service is available to everyone and is free of charge. By using a support service like our makes you twice as likely to succeed. Find details of your local free HSE stop smoking supports
Here at QUIT, we have found that getting the right help and support will double your chances of success. On www.QUIT.ie you can sign up for daily emails or SMS support to help you keep track once you have set up your own personalised QUITplan.
*Extrapolated data from smoking prevalence figures contained in the 2016 Health Ireland Survey and 2015 CSO population estimates.
**Healthy Ireland Survey 2016: Summary of Findings. Department of Health 2016.