Newcastle Stop Smoking+ Service Newsletter - December 2023

• Use the vape as much as needed to combat cravings and urges to smoke.
• Make sure it's charged and full of e-liquid when going out socially.
• Keep it to hand, so that it can be used whenever you experience an urge to smoke.
• Don't feel rushed to come off the vape as we have 12 weeks to reduce the nicotine and wean you off slowly and safely.
• Tell family and friends that you’re trying to quit, so they don't offer you any cigarettes and ask them to try not to smoke around you.
• Use the Nicotine Replacement Products as advised by your stop smoking advisor to help combat cravings and urges to smoke.
• Treat yourself with the money you've saved from quitting smoking.
• Drinking too much alcohol can increase triggers to smoke, so limit your alcohol intake.
• Be realistic about what you take on over the festive period, try not to cram too much in your diary which can make you feel overwhelmed.

When you are struggling with cravings, Mindfulness can help you take notice of the present moment, so you can reconnect to your body and notice how you feel, what thoughts are around, what you can smell, taste, see and hear. Mindfulness is simple yet profound and it can be done anywhere, anytime. By learning to be more mindful you can see the present moment more clearly, make better decisions and see yourself more positively.

Mindfulness is being present in this current moment and becoming more effective at self-regulation. Your ability to self-regulate can become impaired when you smoke, when you are stressed, worried or angry. Your brain and body can self-regulate naturally…most of the time, but this can be suppressed when you smoke as your brain begins to feel that instant rush of chemicals, which appears at first to be a quicker way to avoid those unpleasant thoughts and feelings you were consumed with 5 minutes ago. This is not a healthy nor helpful way to self-regulate, no matter how many times you try this method to find an escape, an answer, a distraction you always end up right back where you started.

Instead, you can train your brain and your nervous system to self-regulate more easily, this means you find something that helps you return to that calm, natural state of being, even in times of chaos. Self-regulation can look like taking some deeper breaths, it can look like shaking and dancing to release stress and physical tension (even if this feels awkward and cringey at first, do it when you’re at home and you can learn to laugh at and with yourself). Letting out a big scream feels like a good release or hugging someone you care about, taking a walk for fresh air (yes even in the rain), eating your favourite food, cold water exposure or slowing down to enjoy a nice warm drink and be still for a few moments. When we rely on ourselves to self-regulate, we build more self-trust and self-belief, meaning we begin to feel more positive, and it becomes easier to notice when stress or anything uncomfortable is arising.

Mindfulness can help you pause before you go on auto pilot, before the craving jumps into the driver seat, pushes you aside and then suddenly, you are right back at ‘regret street’ after lighting up. So instead, when the cravings try to hijack you, you will be able to recognise it, you will notice it, just like noticing your next breath, and then decide instead to do something else, anything that gets you back in your body, back in the present moment, back in control of those cravings.

So, what can I do you ask, below is a list of different mindful techniques that can help:

• Breathing: you do it constantly without even thinking about it. So how about noticing it for a while. You could try noticing the pace of your breath, is it quick, slow, can you lengthen every inhale and exhale. Where do you feel your breath? In your nostrils, your chest, your belly? Just take a few moments here to slow down and notice. You can do this for one breath or for as long as you want, anytime, anyplace.

• Full body scan: This is a mindful meditation technique. You can be anywhere when you do this, but can be helpful to sit down or lay down somewhere you won’t be disturbed. You can close your eyes if you feel comfortable to do so. Begin by sending your awareness to the top of your head, and slowly begin scanning down through your full body, noticing any sensations that may appear. You can do this once or repeat up and down as often as needed.

• Journalling: You can journal at any time during the day, as often or as little as you like, it can be simple words, feelings that are around, thoughts, you could write paragraphs, this is all depending on how you feel but being able to write things down helps you notice what is going on inside, it can help you offload any emotions. No one needs to read your journal, it is yours, therefore you to express anything and everything whenever you need it and helping you become more aware.

• Mindful walking: getting out for fresh air is helpful to us all. The next time you are out on a walk, keep your head up, try to look around and see what you notice, the colour of the trees, the dogs running after their ball, the people wrapped up in scarfs and gloves, you might notice what you can hear, the birds chirping, the cars, the wind, you might notice each step, one after the other.

• Mindful eating: try to slow down when you eat, really smell the food, taste each mouthful, notice the textures, the temperature, the taste, this can help you become present and notice when you are full and appreciate each meal a little more.

• Exercise: when we move our bodies our mood increases, positive endorphins are released, we are getting healthier, stronger, and overall, we feel more energised. Any type of exercise can help you reconnect with your body more, find exercise that you enjoy, whether that’s hitting the gym, going for a walk or a run, going to Yoga, a dance class, or playing football. When we exercise, we are focused, we are present.

The above practices are available for you to do anywhere, anytime, as often or as little as needed. It will get easier, and remember you are doing this for you.