FAQs: Helping others to quit smoking

Quitting smoking is challenging primarily due to nicotine addiction. Nicotine is a highly addictive substance that triggers the brain’s reward system, making it hard to quit. Over time, the body becomes dependent on nicotine, and withdrawal symptoms such as irritability, anxiety, and cravings can make it even harder to stop.

Common withdrawal symptoms include irritability, anxiety, insomnia, fatigue, and sometimes depression. These symptoms are part of the body’s adjustment to living without nicotine. It’s important to be patient and understanding as these symptoms can vary in intensity and duration.

Be a source of emotional support by listening to their concerns and offering encouragement. Avoid judging them if they slip up and remind them that quitting smoking is a process that may include setbacks. Celebrate their successes, both big and small, and provide practical help, like driving them to appointments or finding support groups.

Cravings and triggers are key reasons why quitting is difficult. Many smokers associate smoking with specific activities or emotions, such as stress, socializing, or even after meals. These associations are called triggers, and they can make it hard to stop smoking as the person may feel like they’re missing something important.

To help someone manage cravings, suggest activities such as chewing gum, playing games on their phone, taking deep breaths, or using a stress ball. Encouraging them to switch tasks or change their environment can also be effective in distracting them from cravings.

There are plenty of quit-smoking aids or nicotine replacement therapy (NRT) tools available over-the-counter, such as nicotine gums, lozenges, and inhalers. Nicotine vaping products (NVPs) sold in pharmacies, once a licensed GP prescribes it to a motivated smoker, has been proven to help motivated smokers stop for good by imitating the throat hit and gesture-related triggers of most smokers.

Share the positive impacts of quitting, such as improved health, better quality of life, and the well-being of those around them who are no longer exposed to secondhand smoke. Start a discussion about quitting, ask open-ended questions, and be ready to provide encouragement without pressuring them.

Avoid lecturing, nagging, or tracking how many cigarettes they’ve had. This can increase their stress and make them less likely to ask for help when they need it. Instead, be supportive and non-judgmental, especially if they experience setbacks.

Stress can trigger the urge to smoke, so helping someone find alternative ways to relax is crucial. Encourage them to take walks, practice deep breathing, engage in light exercise like yoga, or enjoy a hobby. You can also plan smokefree activities together, such as going to the movies or cooking a healthy meal.

Slipping up is common, and many people need more than one attempt to quit successfully. Instead of getting angry, remind them that it’s part of the process. Help them reflect on what led to the slip-up and offer suggestions for dealing with future cravings. Encourage them to continue their quit journey without dwelling on the mistake.

Recognizing and celebrating their achievements is important. Whether they’ve been smokefree for a day or a year, every milestone matters. You can plan small celebrations, like a special dinner or a meaningful gift, and always remind them how proud you are of their progress.