4 tips to prevent smoking relapse

Globally, tobacco use is one of the biggest public health threats.  It leads not only to loss of lives but also has heavy social and economic costs. Tobacco use is a major risk factor for many chronic diseases, including cancer, lung disease, cardiovascular disease and stroke. It is one of the major causes of death and disease in India and accounts for nearly 1.35  million deaths every year.

According to WHO, The total economic costs attributed to tobacco use  from all diseases in India in the year 2017-18 for persons aged 35 years and above amounted to INR 177 341 crore.

Quitting smoking is tough and staying smoke-free can be even tougher. 

It can often take people a number of attempts before they quit smoking for good. The more times you try, the better your chances of success. Remember that if you’ve tried giving up in the past, you’ve learned some valuable lessons you can use to boost your chances of success this time.

Here are four important tips to prevent smoking relapse –

• Nicotine replacement therapy (NRT) 

Nicotine is the main addictive substance in tobacco. When a person uses tobacco, many parts of the body get used to having nicotine in them. When a person quits tobacco, they also quit nicotine and will likely have withdrawal symptoms from it. This is because the body has to get used to not having nicotine.

Nicotine replacement therapy (NRT) gives you nicotine – in the form of gum, patches, sprays, inhalers, or lozenges – but not the other harmful chemicals in tobacco. Nicotine replacement therapy (NRT) can help with the difficult withdrawal symptoms and cravings that most people say is their only reason for not giving up tobacco. Using NRT reduces those symptoms. 

However it’s best to discuss NRT use with your doctor before starting it.

• Avoid triggers

Try to avoid the places where you used to smoke earlier, or avoid being among the smokers that can tempt you to have one puff. Remember not to give in to the temptation of having ‘just one’, since one will lead to another and before you know it, you are back to square one!

• Distraction is the key!

If you are under stress and have that urge to take a puff, distract yourself. If you have time, go for a jog/walk, watch your favorite channel/video/movie. Get involved in work, munch on something tasty. 

Take the edge off stress by trying ways to relax, such as deep breathing, muscle relaxation, yoga, visualization, massage or listening to calming music. Remember, cravings don’t last forever. Keeping yourself busy can help you distract and pass the cravings.

• Self-help groups

Being a part of a group with people who are going to the same phase helps in preventing relapse. People can motivate one another, give patient hearing and even suggestions and share their experiences. This can inspire and motivate a person to not only prevent going back to smoking but also that psychological awareness that he/she is not the only one suffering from the cravings.

Last but not the least, support from the family and friends, avoiding self pity or guilt, taking professional help as and when required are the key things that play a vital role in a person to quit smoking and staying tobacco free.