How to successfully QUIT SMOKING TODAY | A doctor's guide

In this video, I’m excited to share with you a comprehensive guide to quitting smoking, a journey that can transform your life for the better. If you’re watching this, it’s likely that you’re ready to take that crucial step towards a healthier future. Congratulations! This decision is one of the best you can make, not just for yourself but for your loved ones as well. Quitting smoking is undoubtedly challenging, and I understand that there may be moments when you feel tempted to light up just one more cigarette. But remember, every time you feel that urge, you can return to this video for support and motivation. I encourage you to share your quitting journey in the comments below. Let me know why you want to quit, and I’ll personally respond with encouragement to help you stay on track.

Now, let’s dive into the five essential steps that can guide you towards successfully quitting smoking.

Step 1: Are You Ready to Quit?

Before you embark on this journey, it’s crucial to assess your readiness. I want you to reflect on five simple questions:

1. Why do you smoke?

2. Why do you want to quit?

3. How much do you spend weekly on cigarettes, and what does that amount to annually?

4. If you quit, what could you do with that money?

5. If I told you quitting could add years to your life, how would you spend that time?

Take a moment to write down your answers. Keep them visible—perhaps on your fridge or as your phone’s wallpaper. This will serve as a daily reminder of your commitment and motivation.

Step 2: Make a Plan

Once you’ve decided you’re ready to quit, it’s time to create a solid plan. Start by setting a Target Quit Date—ideally within the next week. Share this date with friends and family, and plan a fun activity to distract yourself from cravings.

Next, clear your environment of smoking reminders. Dispose of lighters, ashtrays, and any remaining cigarettes. Begin to identify yourself as a non-smoker; this positive mindset is vital for your success. If you know someone else who wants to quit, consider partnering up for mutual support. If not, don’t hesitate to reach out to me in the comments for encouragement.

Step 3: Seek Help

Quitting smoking is tough, but you don’t have to do it alone. Research shows that using a combination of stop smoking treatments and professional support can increase your chances of success by up to four times. I’ve included links in the description box to help you find local stop smoking services in the UK and USA.

Consider nicotine replacement therapy (NRT), which comes in various forms like patches, gums, and sprays. NRT helps manage cravings by providing a controlled dose of nicotine. In the UK, you can obtain NRT through your GP or local pharmacy. Combining a patch with a fast-acting product like gum can be particularly effective.

Additionally, there are prescription medications available, such as Varenicline (Champix) and Bupropion (Zyban), which can double your chances of quitting. Speak to your GP about these options.

Step 4: Manage Withdrawal Symptoms

As soon as you stop smoking, your body begins to heal. Within just 20 minutes, your heart rate normalizes, and after a year, your risk of heart attack is halved compared to a smoker. However, withdrawal symptoms are common and can include cravings, irritability, and anxiety. It’s essential to remember that these feelings are temporary. If you feel the urge to smoke, reach out to a friend or accountability partner, or leave a message here for support. Engage in activities that keep you busy—go for a walk, drink water, or practice deep breathing. Reflect on your reasons for quitting, whether it’s to be healthier, save money, or spend more time with loved ones.

Step 5: If You Slip Up, Don’t Give Up

If you find yourself smoking again, don’t be too hard on yourself. It’s a setback, not a failure. Acknowledge what happened, throw away any remaining cigarettes, and recommit to your goal. Reflect on the triggers that led to your relapse and think about how to avoid those situations in the future.

Most importantly, stay positive. If your current method isn’t working, consider trying a different approach or seeking additional support from a healthcare professional.

Finally, once you’ve successfully quit, take a moment to celebrate your achievement. Quitting smoking is one of the hardest yet most rewarding things you can do. I would love to hear your success stories, so feel free to return and share your journey with me and others who are on the same path.

If you found this video helpful, please share it with friends, family, or colleagues who might benefit from it. Remember, you have the strength within you to quit smoking. Good luck on your journey to a healthier, smoke-free life!

For more resources, check the links below:

- Local stop smoking services: [insert link]

- Apps to help you quit: [insert link]