Women: Cigarettes' smoking gun - part 2

Whether you are a heavy smoker or just smoking 1-2 cigarettes a day, most regular smokers will feel the effects of nicotine withdrawal when they try to quit. These can include headache, sleep disturbances, frustration and inability to concentrate. It is important to recognize these symptoms, and ask for help if you need it.

When you are preparing to quit smoking, consider the 5 Rs: relevance, risks, rewards, roadblocks, and repetition¹.

Relevance

Just as people start smoking for different reasons, people who decide to quit are motivated by different concerns. What would motivate you to quit smoking?

Risks

What are you most concerned about if you continue to smoke? Make a list, and discuss it with your health professional.

Rewards

What would you consider the rewards or benefits from quitting smoking? While health risks are the main reason most people want to quit using tobacco products, many people become motivated to quit because they want to improve their quality of life in other ways, such as through having younger-looking skin, setting a good example for others (especially children); and saving money by eliminating the cost of cigarettes.

Roadblocks

Obstacles to quitting smoking may be events, places, people, or situations that make it hard for you to stick to your commitment to quit. You may not be able to completely avoid people who are obstacles, such as friends who smoke, but keep your contact with them as limited as possible. Try to "tune out" any unhelpful comments they make or discouraging messages they send you. Other obstacles may include symptoms of nicotine withdrawal, previous failed attempts to quit, weight gain, depression, stress in your environment, smoking triggers, smoking habits and rituals.

For all of these there are techniques and methods to help get past the roadblock. Speak to your family doctor or call smokers support groups (listed below) - help is at hand.

Repetition

Make a list of your reasons to quit and the benefits you expect from quitting. If you are a grandparent, one reason might be to rid your house of smoke, which can have a negative effect on the child(ren)'s health, or to provide a non-smoking role model.

Stick your list of reasons somewhere you will see it often: in your wallet, or on the refrigerator. Review it whenever you are struggling with the quitting process. Add to your list whenever another reason or benefit occurs to you.

If you have tried to quit before, remember that most people attempt to quit several times before they are successful. Don't give up. Quitting smoking is a tough process, and each small success deserves credit. Don't punish yourself for failing to meet goals. Instead, hold back on a reward until you achieve your goal.

Enjoying your new smoke-free lifestyle cannot only be about barring yourself from cigarettes. Find a reward that will highlight the new you, and remind yourself why you've taken charge and decided to quit:

• Show off your stain-free hands with a manicure
• Indulge in a facial and you will have more reason to glow
• Try a relaxing massage, with your system free of nicotine encourage blood flow to the skin
• Take up an exercise programme – you’re likely to feel less breathless and have more energy once you've quit.

Smoking, like all addictions, is hard to kick. With your commitment, together with support when you need it, you can take on this challenge… and enjoy the rewards that it will bring.

If you're still not sure whether you want to give up smoking, read Part 1 of this article to learn more about the effects of smoking on women.

References: