Quitting smoking may be the most difficult resolution you’ve ever made. If you have had your own share of relapse before, you probably know of the hurdles ahead. Nevertheless, difficult does not mean that it is impossible. Even if you failed before, just believe that the more you try, the higher the chance of success. In fact, many have embarked on the same path before you and have succeeded to quit. Be optimistic that with enough effort and support, you will be able to do the same.
In preparing yourself to the challenges that await, learn about some of the common obstacles that may hinder you from quitting and how to overcome them.
Loss of means to cope with stress
The most quoted barrier to quitting smoking is the loss of means to handle stress. Many people smoke to manage their stress, emotions and mood. Although many believe that it helps them to relax, cigarette smoke is actually a stimulant that can increase blood pressure and heart rate, consequently increasing stress to the body. As much comfort as a cigarette provides, there are many better ways to cope with stress and emotional turmoil.
Learn how to manage your stress without resolving to smoke. Try a relaxation technique such as deep breathing or learn to express your feelings to a family member, trusted friend, or healthcare professional. When you are upset, step out for some fresh air. A walk might help subside your emotions. Some people may even feel increased sadness after they quit smoking. If you have ever had depression, be more attentive to your feelings and seek medical support when needed.
Breaking your social norm
When you quit smoking, it may be hard to give up your social circle that is built around the habit. Plus, in a social setting where smoking is considered to be highly acceptable and normalised behaviour, it can be difficult to resist the temptation to smoke. So prepare yourself by developing a plan to help avoid such a circle.
Tell the world that you‘re trying to quit and plan alternate activities to do instead of taking a smoking break. Smoking bans in food premises imposed by the Health Ministry in Malaysia can actually lift the social obstacle to quit smoking. Now you have a reason to hang out with your friends without worrying about the temptation to smoke. Having a non-smoking partner and not being exposed to smokers in the household and social environment can help smokers quit more easily. That’s why study shown that individuals who are married tend to have higher quit rates than people who have never married, divorced or been widowed.
Fear of weight gain
After quitting smoking, ex-smokers typically gain some weight. Nicotine in cigarettes is believed to be an appetite suppressor which explain why smokers are skinnier. Besides, the health benefits of quitting smoking surpass possible weight gain.
Work with your healthcare provider to develop an exercise routine and healthy eating plan to prevent weight gain. Utilise your former smoking breaks to walk around the block, which can also act as a great stress reliever. Preparing your own foods will help you make a healthier diet choice and keep your hands distracted.
Lack of support and resources
Resolving to quit on your own can be difficult. Hence, having a strong support system is more likely to help you on your journey.
