Smoking is one of the most common unhealthy habits around the world, with nearly 1.3 billion people reported to be tobacco users. Although quitting smoking can bring short- and long-term health benefits like the reduced risk of developing chronic diseases, many smokers struggle to kick the habit due to their physical and psychological dependence on tobacco.
In fact, a Frontiers in Psychiatry article notes that 61.1% of current smokers who attempted to quit have experienced tobacco withdrawal symptoms. Common withdrawal symptoms include intense cravings, restlessness, and anxiety, which could otherwise tempt smokers to relapse and fall back into unhealthy habits.
However, there are still numerous ways to successfully quit and stay smoke-free in the long term — inspiring you to transform your habits and live a holistically healthier lifestyle.
The first step to transforming your smoking habits
As previously mentioned, your body and mind’s dependence on tobacco can make it more challenging to ditch smoking than simply going cold turkey. However, a previous post entitled ‘Creating a Wellness Retreat that Inspires Long-Lasting Health Habits’ can serve as a roadmap for your journey toward successful and long-term smoking cessation.
To start, the article guides you through creating an itinerary that teaches healthy exercises and inspires long-lasting positive habits. Applied in the context of smoking cessation, this could mean creating a quit plan that clearly defines your goals and the programs or activities that will help you achieve these. For instance, you can write down weekly or monthly milestones for reducing your tobacco consumption and match them with evidence-based approaches, whether they’re lifestyle changes or clinical interventions.
The article also mentions the role of staff in providing support. Among smokers attempting to quit, this step could translate into identifying your support systems, such as your family and friends, for motivation and your doctor for practical health information and support. In the following section, we highlight ways to maintain progress in smoking cessation and ensure your healthy habits last.
Tips for maintaining progress in your smoking cessation journey
Use smokeless alternatives
If you’re hesitant to quit due to the intense cravings and withdrawals that come with cessation, you can ease the transition by trying smokeless alternatives. These include the ZYN nicotine pouches, which the manufacturer Philip Morris International reports to have reached a shipment volume of 116.3 million cans in the US.
The main factors in the growing popularity of ZYN pouches are their flavored options and discreet oral delivery, which means they can be used in public for immediate nicotine relief. Additionally, being able to choose between ZYN pouch strengths of 3mg and 6mg can help smokers better cope with cravings. Since you can choose between low and regular doses depending on your tolerance levels and smoking history, you can quit more successfully and sustainably.
Try nicotine replacement therapy
Besides modern smokeless alternatives, you also have the option of trying nicotine replacement therapy (NRT). Recognized as a pharmacological approach to smoking cessation, NRT can also deliver nicotine into the bloodstream for immediate or gradual relief of cravings and withdrawal symptoms.
Among the recommended NRT products are Habitrol nicotine patches, as they have doses of up to 21mg that can help serious smokers quit and gradually wane themselves from nicotine. These transdermal patches also come with a self-help guide for behavioral support during the three-week treatment program.
Exercise regularly
Lastly, physical activity can be an effective way to cope with common withdrawal symptoms like stress and mood shifts. For example, yoga can help you quit smoking in the long term due to its benefits for relaxation and mental health. Besides yoga, other workouts like aerobics, running, and cycling can also help you relieve stress and overcome the challenges of smoking cessation.
After creating a quit plan and communicating with your support system, consider giving these approaches a try to ensure success in living a healthier, smoke-free lifestyle.