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Smoke-Free May: Strategies for Singaporean Smokers and Their Loved Ones to Quit Together
Mark Twain is reported to have said, ‘Quitting smoking is easy: I’ve done it thousands of times’ – indeed, quitting smoking can be challenging, but with the right strategies and support, success is within reach. May is Smoking Cessation Month, and in this article, we will explore evidence-based strategies to help Singaporean smokers themselves and their family members quit smoking together.
Educate Yourself:
Understanding the health risks associated with smoking is crucial for motivation. Familiarize yourself with the harmful effects of smoking, such as lung cancer, heart disease, stroke, and respiratory conditions 1. Educate your family members about these risks to inspire them to quit.
Set a Quit Date:
Choose a meaningful quit date for yourself and encourage your family members to do the same. Make it a special day, like a birthday or anniversary, to give it significance. Sharing a quit date creates a sense of unity and support among family members 2.
Quitting may take multiple attempts. The U.S. Centers for Disease Control and Prevention (CDC) suggests 8 to 11 attempts. The most important thing is not to give up on yourself if success is not immediate. Instead of giving up, take each quit attempt can be a chance for you to better understand what triggers a relapse, so you will know what to do or avoid on your next try.
An alternative to going cold-turkey on a quit date, is to gradually reduce the cigarette’s smoked each day and gradually reduce to 0 by the quit date.
Seek Professional Help and Nicotine Replacement Therapy:
Don’t hesitate to seek assistance from healthcare professionals. They can provide personalized advice, recommend appropriate cessation methods, and offer ongoing support throughout your quitting journey 3.
If quitting on your own is not your preferred option, consider the QuitLine at 1800 438 2000 for help.
Consider using nicotine replacement therapy (NRT) to manage withdrawal symptoms and cravings. NRT products like nicotine gum, patches, or lozenges can significantly increase – up to double – the chances of successful quitting 4. Consult with healthcare professionals to determine the most suitable NRT options for you and your family members.
Create a Supportive Environment:
Foster a supportive and smoke-free environment at home. Remove all smoking paraphernalia and eliminate triggers that may tempt you or your family members to smoke. Encourage open communication and express your commitment to quitting 5. A positive and supportive atmosphere will bolster everyone’s determination.
Encourage Healthy Coping Mechanisms:
Help yourself and your family members find alternative ways to cope with stress or emotional triggers. Engage in activities that promote relaxation, such as exercise, meditation, or hobbies. Encourage healthy habits that replace the urge to smoke, such as chewing gum, sipping water, or taking deep breaths 6 and seek alternative measures to manage stress.
Celebrate Milestones Together:
Quitting smoking is an achievement worth celebrating! Create milestones and celebrate them as a family. Whether it’s one day, one week, or one month smoke-free, acknowledge the progress made by each family member 7. Plan small rewards or special activities to commemorate these milestones and keep motivation high.
Be Prepared for Challenges:
Quitting smoking may come with challenges and occasional setbacks. Be prepared for cravings and temptations. Remind yourself and your family members why you decided to quit in the first place and stay focused on the long-term benefits of a smoke-free life. Support one another through difficult moments 8 .
Social smoking – there is no safe limit to smoking
A study found that even people who averaged less than one cigarette a day over their entire lives were 64% more likely to die earlier than people who never smoked. And for those who smoked between 1 – 10 cigarettes a day, that risk rose to a staggering 87%. It is a myth that social smoking carries no risk.
During Smoking Cessation Month in May, let’s support Singaporean smokers and their families in their quest for a smoke-free life. By educating themselves, setting quit dates, seeking professional help, utilizing NRT, creating a supportive environment, practicing healthy coping mechanisms, celebrating milestones, engaging in family activities, preparing for challenges, and leading by example, Singaporean smokers and their families can successfully quit together. Together, let’s embrace a healthier and smoke-free future for all.
References:
1. Centers for Disease Control and Prevention. (2020). Health Effects of Cigarette Smoking. Retrieved from https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm
2. National Institute on Drug Abuse. (2018). 6: Stages-of-change and Smoking Cessation. Retrieved from https://www.drugabuse.gov/publications/teaching-packets/understanding-drug-abuse-addiction/section-iii/6-stages-change-smoking-cessation
3. Health Promotion Board Singapore. (n.d.). Quit Smoking. Retrieved from https://www.hpb.gov.sg/healthy-living/quit-smoking
4. National Health Service. (2019). Nicotine replacement therapy (NRT). Retrieved from https://www.nhs.uk/conditions/smoking/treatments/nrt/
5. American Cancer Society. (2016). How to Quit Smoking or Smokeless Tobacco. Retrieved from https://www.cancer.org/healthy/stay-away-from-tobacco/guide-quitting-smoking.html
6. Mayo Clinic. (2019). Quit smoking: Strategies to help you quit. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/smoking-cessation/art-20045452
7. American Heart Association. (2020). Celebrate Your Smokefree Milestones. Retrieved from https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/celebrate-your-smokefree-milestones
8. National Institute on Drug Abuse. (2018). 5: Craving, Relapse, and Recovery. Retrieved from https://www.drugabuse.gov/publications/teaching-packets/understanding-drug-abuse-addiction/section-iii/5-craving-relapse-recovery
