Newcastle Stop Smoking+ Service Newsletter - July

Let’s have a smoke free summer

We know that smoking is more tempting during the summer, with more social activities and opportunities to have a slip up. Cravings can be hard, but if you plan ahead for these eventualities you’ll be in control of your quit.

Our team have put together some helpful tips on staying smoke free during the summer, so you can manage your smoke free journey and still enjoy yourself.

Plan ahead

• Be wary of the 'I will just have one' thought. It can lead to full time smoking again, so plan how you will respond if offered a cigarette.
• Take some Nicotine Replacement Products out with you, to use if you feel tempted.
• Set goals e.g., improve your lung capacity, and see the improvement in 4 weeks.
• Have an excuse ready if you feel overwhelmed and remove yourself temporarily from a tempting situation if you need to.
• If you’re around other smokers, remove yourself until your cravings have passed. You may be around smokers at the time.
• Give yourself permission to go home early if you’re struggling and have an exit ready if you feel like you might need one.
• Maybe invite some non-smoking friends along, so that you have someone to talk to whilst other friends may smoke.
• Enjoy yourself and have a drink if you wish, but some find limiting how many drinks you have is useful to stay in control of your quit, so plan to have water in between or low/non-alcoholic drinks as well. 
• Keep lots of ice in the freezer for use in non-alcoholic drinks, so they feel good whilst drinking outdoors; or try some new cocktail flavours.

Get support

• Telling people that you do not smoke, or you no longer smoke creates a positive frame of mind from a positive statement. It also shows to others that you are committed to the quit which may mean that they are less likely to encourage you to smoke with “go on, one won’t hurt”.
• Telling people how proud you are of yourself and how many days it has been since your last cigarette, sharing your experiences can remind you just how well you are doing or have done, it may even encourage some people to consider stopping themselves.
• Ask your family and friends for support to help you stay on track with your quit.

Stay motivated

• Remember your motivation and always revisit the reasons as to why you wanted to stop smoking in the first place.
• Take up a new activity  like swimming, walking, or running.
• Remember all the positives you may have experienced since quitting such as better sleep, more energy, being able to breathe easier or just more money in your pocket at the end of the week.
• Asking yourself how you would feel if you did have some tobacco. Would you feel disappointed that all your hard work had gone to waste?
• Curiosity can also be a trigger, wondering what it would taste and feel like. It is important to remember just how addictive nicotine is and even a few puffs of tobacco is enough to get you hooked again, so ask yourself is it worth it?
• Remember smoking is a habit, 80% habit, 20% addiction, so continue to work on cognitive behaviour changes.

Don’t forget if you do have a blip, it’s always better to just try again. Find more tips on how to keep trying if you have a slip while while smoking.