Do you want to quit smoking, but still need an extra dose of motivation? We’ll tell you why it’s worth quitting and how you can do it.
Five good reasons to quit smoking:
1. Smoking is bad for your health
Every year an estimated 140,000 people out of 100 million die as a result of tobacco consumption. Smoking causes a third of all cancers (lung cancer, oral cancer, lip cancer, throat cancer, kidney cancer, bladder cancer, pancreatic cancer, esophageal cancer, or uterine cancer).
The other harmful effects are no less dangerous: Smoking increases the risk of infarction and stroke, as well as the risk of arterial dilation (aneurysm) or inflammation of the arteries (arteritis) in the lower limbs.
2. Smoking is not particularly glamorous
Pale complexion, wrinkles, bad breath, yellowish teeth and fingers, a disgusting smell and a scratchy voice … Smoking is really not that attractive. Pale complexion ,wrinkles, bad breath, yellowish teeth and fingers, a disgusting smell and a scratchy voice … Smoking is really not particularly attractive.
3. Smoking is expensive
A package now costs around 7 euros (as of 2020). 7 euros per day is equivalent to 2,500 euros over the whole year. You could go on a nice trip, go out to eat 50 times in a good restaurant, buy 1 to 2 elegant It-Bags or fill up the car around 40 times…
4. Smoking is stressful
If you have to drive through town three times late on Sunday evening looking for a new box because the supply has run out, you are starting to get nervous. Another stress factor is the fear of surviving a long-haul flight without a cigarette. Not to mention the fact that in the freezing cold you stand shivering in front of the door to have a quick smoke during the break … It’s no life!
5. Smoking is dangerous for babies
Smoking also endangers the development of the embryo. You are not pregnant But maybe one day you want to have children. So it is better if you quit smoking right away. By the way: Passive smoking is also dangerous for babies and children!
If you just need a little nudge to finally put your hands off the cigarette, e-cigarette and tobacco heater, then try the cigarette calculator. Here you can find out how many cigarettes you are in Smoked on average in your life as a smoker, but also how much money it cost you.
Tobacco Withdrawal: A Difficult Time
Only after several months does the desire to smoke stop. Even years later, a single cigarette is enough to reawaken the latent need and revive the addiction.
There are three dimensions of addiction, all of which must be taken into account if one is to definitely quit smoking:
1. Environmental or behavioral factors: The need to smoke can be triggered by certain situations, people and places.
2. Psychological factors: The cigarette is a means to give yourself a little pleasure, to cope with stress or anxiety, to concentrate or to stimulate … This effect arises from the nicotine contained in the cigarette: a substance that induces euphoria and relaxation, intellectual stimulates, has an anti-anxiety and antidepressant effect and removes the feeling of hunger. Those who quit smoking also know that they may gain weight and that is a decisive inhibiting factor!
3. Physical factors: Here, too, nicotine is responsible for the physiological dependence.
Quit smoking with apps
Most smokers find it difficult to finally stop reaching for the glowing stick. You can get support with apps directly on your smartphone. Most providers not only collect statistics on smoking behavior, but also track the financial effect that giving up cigarettes has on the wallet, among other things.
The ‘Smoke Free’ app is ideal for a personalized stop-smoking plan with a goal. If you want a little more motivation and also collect points, like in a game, then the ‘Kwit’ app is probably best. And if you are looking for motivated colleagues, you can contact the ‘Quit Now!’ Community. exchange with other fellow sufferers. These apps are available for Android and iOS, some with free entry-level versions.
Stop smoking: The body becomes fit again
Even if it is difficult: It is worth quitting smoking because you will quickly be rewarded with an improvement in your overall physical condition:
- After 20 minutes, blood pressure and heart rhythm return to normal.
- After 8 hours, the amount of carbon monoxide in the blood has halved.
- After 24 hours, the lungs begin to secrete mucus and smoke deposits.
- After 48 hours, the sense of taste and bad breath improve.
- After 72 hours, breathing becomes easier.
- After a few weeks, the cough and feeling of fatigue will go away. You get more air again.
- After 1 year, the risk of a heart attack is only half as great.
- After 5 years, the risk of developing lung cancer has almost halved.
- After more than 10 years you will have the same life expectancy as a non-smoker.
Tools to give up smoking
Anyone who wants to quit smoking needs one thing above all: a strong will! Every second smoker gets off the cigarette without any help. Nevertheless, nowadays there are numerous means to make the difficult step a little easier:
1. The nicotine replacement preparations or NRT (nicotine replacement therapy):
These drugs are available in pharmacies without a prescription and are aimed at alleviating the physical withdrawal symptoms. Nicotine replacement products are available in different forms: as patches, chewing gum, lozenges or nicotine sprays.
The doctor can prescribe psychotropic drugs for particularly addicted smokers if necessary.
3. Behavioral therapy or cognitive therapy:
These forms of therapy help to change one’s own behavior and the imprinted thought patterns. This is the ideal help in order not to relapse during the coffee break if someone smokes at the next table … You also learn to cope with stress without a cigarette.
So far, only these three methods have proven effective in smoking cessation. There are also other aids whose effectiveness has not yet been determined with certainty: acupuncture, homeopathy, hypnosis, mesotherapy, auriculotherapy, phytotherapy or relaxation therapy.
On the Internet you can find a huge number of other offers in various classifieds. Beware, there are also a lot of charlatans! In order to protect yourself from this, it is important to inform yourself. Many health insurances offer information on smoking cessation programs, you can also ask your doctor or pharmacist.
Quitting Smoking: More Information
The best way to stop smoking is to check with your family doctor or association. The counseling centers are familiar with the problem and therefore have the necessary expertise to guide a smoker on the right path depending on the degree of dependency, personality, motivation, age, state of health and financial situation.
Important note: The information in this article is for informational purposes only and is not a substitute for a doctor’s diagnosis. If you are unsure, have urgent questions or have complaints, you should contact your doctor.
Image source: unsplash.com/marc-schaefer