Quitting smoking or vaping can be challenging at first due to the physical and mental withdrawal symptoms. However, good preparation increases the chance of success. These five steps provide a strong foundation for quitting smoking.

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1: Choose a Start Date

Select a start date and make your environment smoke-free. For example, remove all ashtrays or e-cigarettes from your immediate environment.

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2: Seek Support

Inform those around you of your decision to quit and ask for their support. Someone around you may also want to quit. Quitting with someone else, such as a partner, colleague or friend, can provide extra motivation. In addition to involving your loved ones, there are also other resources that can help you quit smoking:

 

Stopping under supervision

There are various agencies that can help you with this. Your doctor can help you find the guidance that suits you best. For example, WeQuit offers a program that helps you quit smoking under supervision. This process is fully reimbursed by your health insurance and is therefore free.

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Read books such as 'Quit Smoking' by Allen Carr

One of the most effective self-help books for quitting smoking is Allen Carr's book 'Easy way to stop smoking'. This book has been helping people quit smoking cigarettes for decades.

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Hypnotherapy

Hypnotherapy is a method in which a therapist makes suggestions while you are in a relaxed state. Studies show that hypnotherapy, in combination with other treatments, can be effective for a large group of people. About 20% to 45% of those who have undergone hypnotherapy have quit smoking.

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3: Map your smoking habits

Analyze your smoking behavior and identify situations in which you automatically reach for a cigarette, such as during a drink, after dinner or while drinking coffee. Recognizing these triggers helps you be better prepared.

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4: Prepare well

Prepare for withdrawal symptoms or moments of temptation by developing strategies:

• Avoid situations: avoid difficult situations in the beginning, such as going outside with colleagues who smoke.

• Seek distraction: find distraction by doing a short chore, walking, exercising, meditating, sending a message to a loved one or playing a game on your phone.

• Find alternatives: Choose healthier alternatives, such as chewing gum, fruit or a glass of water. Also consider nicotine replacement or supportive medications.

• Talking about it: Talk to someone about your craving for a cigarette. Sharing your feelings can provide relief.

• Accepting the craving: experience the craving as a wave that comes and goes. Sit quietly and let the feeling wash over you.

 

5: Focus on why you want to quit

Note the positive effects on your health as motivation to persevere. Think of saving money, having more energy, better endurance during exercise and feeling healthier and prouder.

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If you have started smoking or vaping again, don't be too hard on yourself. Use this as a learning opportunity and analyze what can help you prevent a relapse in the future. Remember: it may take several tries before you finally stop.