Maldives Cancer Research Foundation
Health benefits of quitting smoking
Life after quitting smoking:
a healthier you
Reduced heart disease risk
One year after quitting, the risk of heart disease is halved.
Decreased cancer risk
Within 5 years, the risk of certain cancers decreases significantly.
Improved lung function
Quitting smoking improves lung function and overall health significantly.
"Healthier Choice: Benefits of Quitting Smoking"
Triggers & Strategies
Identify Your Triggers and Develop Strategies to Cope
Understanding what triggers your smoking urges is essential to developing effective strategies to avoid or cope with them. Common triggers include stress, social situations, or specific routines.
Example:
- Trigger: Morning coffee
- Strategy: Switch to tea or water during the first few weeks of quitting to break the association with smoking.
- Trigger: Stress at work
- Strategy: Practice deep breathing exercises or take short walks to manage stress instead of reaching for a cigarette.
Rewards
Plan Rewards for Achieving Milestones
Rewarding yourself for reaching your milestones can provide positive reinforcement and something to look forward to. Choose rewards that are meaningful and enjoyable.
Example:
- 1 Week: "Enjoy a relaxing massage."
- 1 Month: "Buy a new pair of shoes."
- 3 Months: "Plan a special dinner with friends."
- 6 Months: "Take a short vacation to celebrate my progress."
Goals & Milestones
Set Achievable Goals and Celebrate Milestones
Breaking the quitting process into smaller, manageable goals can make it less overwhelming and more rewarding. Celebrating each milestone keeps you motivated and reinforces your commitment.
Example:
- 1 Week: "No smoking for 7 days. I will treat myself to a movie as a reward."
- 1 Month: "Stay smoke-free for 30 days. I will buy a new book as a celebration."
- 3 Months: "Maintain a smoke-free lifestyle for 90 days. I will plan a weekend getaway."
Support Systems
Having a support system can significantly increase your chances of quitting successfully. This can include friends, family, support groups, or professional counselors who provide encouragement and accountability.
Example: "I will inform my close friends and family about my decision to quit smoking and ask for their support. I will also join a local support group and keep in touch with a quitline counselor for additional help."
Plan Ahead for Tempting Moments.
Example:
- Social Events: "During social gatherings, I will hold a drink or a healthy snack to keep my hands busy. I will also inform my friends about my decision to quit and ask for their support in not offering me cigarettes."
- Stressful Situations: "In moments of stress, I will practice deep breathing exercises, take a walk, or listen to calming music instead of reaching for a cigarette. I will keep a stress ball or fidget toy handy to manage anxiety."
- Routine Changes: "To break the habit of smoking after meals, I will immediately brush my teeth or go for a short walk. I will also replace smoking with a healthier activity, such as reading or doing a quick workout."
- Emotional Triggers: "If I feel the urge to smoke due to negative emotions, I will call a friend, journal my feelings, or engage in a hobby I enjoy to distract myself and cope healthily."
Quit Date
Choosing a specific date to quit smoking is crucial as it gives you a clear goal to work towards. This date should be meaningful and realistic, providing enough time to prepare mentally and physically.
Example: "June 1, 2024, will be the day I take control of my health and quit smoking for good. This date allows me enough time to reduce my smoking gradually and plan for the challenges ahead."
Quit Smoking Plan
Enhanced health after quitting smoking
Improvements in health and well-being post smoking cessation
Financial benefits
Quitting smoking saves money that can be used for other purposes.
Health improvements
Quitting smoking reduces the risk of serious health conditions.
Enhanced fitness level
Improved lung function increases physical endurance and energy levels.
Enhanced appearance
Better circulation leads to improved skin and a younger appearance.
Benefits of Quitting Smoking: A Healthier You
"Quitting smoking is the easiest thing I ever did." - Mark Twain
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