Smokers trying to quit the habit in Stoptober: Plus handy tips to giving up

 
1 October 2012

Thousands of smokers are stubbing out their last cigarette as they take part in a "mass quit" attempt.

Chief Medical Officer Professor Dame Sally Davies, the Government's principle medical adviser, has called on the nation's eight million smokers to take part in "Stoptober" which challenges smokers to quit for a month.

Research shows that people who stop smoking for 28 days are five times more likely to stay smoke-free, she said.

The campaign, backed by Cancer Research UK and British Heart Foundation, has television and radio adverts and roadshows around the country. Smokers can also download an app which encourages them to kick the habit.

Maureen Talbot, senior cardiac nurse at the foundation, said: "The benefits of quitting are enormous. Stopping smoking is the single best thing you can do for your own health as well as those you love and live with. Quitting also makes you look better by improving your skin and teeth and, of course, it helps your finances too.

"About two-thirds of smokers say they want to quit, so Stoptober provides a great opportunity to join thousands of people in the same situation and ditch the cigarettes for good."

Jean King, Cancer Research UK's director of tobacco control, said: "Smoking accounts for one in four cancer deaths and nearly a fifth of all cancer cases, so it's vital that work continues to support smokers to quit.

"Breaking the addiction is difficult so new and innovative campaigns such as this are hugely important."

Football pundit and former England player Ian Wright is also backing the campaign.

"Smoking is detrimental to our health and not just for the smoker but for all of those around them too," he said.

"This is a fantastic campaign which will really help encourage quitters to work together and give up cigarettes for good. I will be supporting everyone by showing ways to improve health and fitness for people of all levels and to make sure the cigarettes stay stubbed out."

The Department of Health said that smoking is the biggest cause of premature death in England and accounts for over 100,000 deaths in the UK each year.

One in two long-term smokers will die from a smoking-related disease.

As smokers around the country try to kick the habit, addiction expert Professor Mark Griffiths has provided some useful tips to help those taking part in the Stoptober challenge.

Here are his top 10 tips:

*Smokers should be clear on the reason they want to quit.

"Many smokers say they would like to stop but don't really want to," said the Nottingham Trent University lecturer. "When you take stock, make sure you are clear as to why you want to give up. Really wanting to give up is the best predictor of successful smoking cessation."

*Quitters should use the emotional support available to them.

He said: "Another good predictor of whether someone will overcome their addiction to nicotine is having a good support network. Tell as many people that you know that you are trying to quit. It could be the difference between stopping and starting again."

*They should also seek advice from healthcare professionals.

"Cutting out cigarettes completely can be hard," he said. "Getting support from a trained NHS stop smoking advisor can double your chances of stopping smoking."

*Those who are planning to stop smoking should avoid going cold turkey.

Prof Griffiths said: "Although some people can stop through willpower alone, most people will need to reduce their nicotine intake slowly. The best way of doing this is to replace cigarettes with a safe form of nicotine such as those available from the pharmacy, or on prescription from the doctor."

*Non-nicotine cigarette shaped substitutes should be used.

"Smoking is also a habitual behaviour where the feel of it in your hands may be as important as the nicotine it contains," he said.

"The use of plastic cigarettes or e-cigarettes will help with the habitual behaviour associated with smoking but contain none of the addictive nicotine."

*Relaxation techniques can also be helpful.

The expert in behavioural and chemical addictions added: "When cravings strike, use relaxation exercises to help overcome the negative feelings. At the very least take deep breaths. There are dozens of relaxation exercises online."

*Those attempting Stoptober should use the money they save not buying cigarettes to treat themselves.

"One of the immediate benefits of stopping smoking will be the amount of money you save," he said. "At the start of the cessation process, treat yourself to rewards with the money you save."

*Quitters need to "focus on the positive"

He said: "Giving up smoking is one of the hardest things that anyone can do.

"Write down lists of all the positive things that will be gained by stopping smoking. Constantly remind yourself of what the long-term advantages will be that will outweigh the short-term benefits of smoking a cigarette."

*Prof Griffiths advises that smokers should know what triggers them to reach for a cigarette.

"These often occur unconsciously so you need to break the automatic response and de-condition the smoking," he said.

"You need to replace the unhealthy activity with a more positive one and re-condition your behaviour."

*Quitters should find an activity to "fill the void"

Prof Griffiths added: "One of the most difficult things when cigarette craving and withdrawal symptoms strike is not having an activity to fill the void.

"Some things like engaging in physical activity may help you in forgetting about the urge to smoke.

"However, avoid filling the void with other potentially addictive substances - such as alcohol."

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