It is no hidden fact that smoking and tobacco consumption can cause several critical health concerns like cancers, stroke, heart disease, COPD (chronic obstructive pulmonary disease), lung diseases, asthma, diabetes, reproductive health-related conditions and even death in severe cases. Stats suggest every year, more than 24,000 Congolese people die due to smoking-related problems (source: Global Burden of Disease 2015).

Many people plan to quit smoking due to its potential consequences, however, find it difficult. A lot of motivation, continuous effort, proper management and professional support is required to get permanent freedom from nicotine addiction. Below are the top 6 tips that can help you succeed in your journey towards a tobacco-free, healthy life.

• Plan it well and seek professional support

The initial ten days are the hardest once you decide to quit. Therefore, have a plan and tools ready to better manage this crucial time and avoid relapse. Seek medical consultation or professional counselling to find the right approach for you. You may keep sugarless chewing gums handy to tackle cravings.

• Stay busy and avoid smoking triggers

Identify your smoking pattern i.e. check when do you experience the strongest urge to smoke. This can be right after a meal, while having an alcoholic beverage, while driving or while taking a break from your desk job. Once you have identified the triggers, try to stay away from them and keep yourself busy during this time.

• Make friends who do not smoke

Hanging out with friends who smoke can trigger the urge to smoke in you as well. Therefore, when you are at a party, avoid the group of smokers and stick around non-smokers.

• Stay positive and motivated

Quitting an addiction is not easy and you may experience a lot of weak moments when you would want to give up and resume smoking. So, keep reminding yourself why you want to quit smoking; for example, if it is for your family or kids, keep their picture handy and look at it when you are tempted. Also, stay positive, look back and see for how many days you have been smoke-free, believe in yourself and follow positive reinforcement.

• Find healthy ways to manage stress

If smoking is a stress-buster for you, find healthier ways to replace it and manage your stress. You may try practising relaxation techniques such as yoga, meditation, muscle relaxation massage, physical activities like swimming, listening to soothing music, etc.

• Consider nicotine replacement therapy

Seek medical consultation to learn about nicotine replacement therapy. Your doctor may prescribe you over-the-counter nicotine patches, certain non-nicotine medications, an inhaler or a nasal spray to help overcome intense cravings. No medication should be administered without the prescription of a certified health practitioner.

Remember, smoking is hazardous not only for you but also for the people around you, including your family and friends. Therefore, without any further delay, take action today to lead a smoke-free life for the well being of yourself and your loved ones. HJ Hospitals is a multispecialty medical centre manned by some of the top general medicine specialists and counsellors to provide world-class healthcare facilities to the people of DRC. So, contact us today and step towards a healthier, happier life!