Secondhand smoke is a combination of smoke from a burning cigarette’s end and the smoke breathed out by smokers. It contains thousands of chemicals, with hundreds of them being toxic. According to the CDC, no level of exposure to secondhand smoke is risk-free, meaning that smoking affects not only the health of a smoker but also those around them.
It is important to note that secondhand smoke can cause various health issues in infants and kids, including respiratory and ear infections, asthma attacks, or even sudden infant death syndrome (SIDS). While you may not think of it now, your smoking habit can become a more tangible, serious issue once your family starts growing. As such, if you’re a long-time smoker, you should consider quitting.
Of course, kicking a bad habit is never easy. Still, various tobacco cessation methods can help you get through the transition period more smoothly and keep your family safe. They include but are not limited to switching to vaping, nicotine replacement therapy (NRT), gradually cutting down on smoking, or going cold turkey. Continue reading to learn more about saving your family from secondhand smoke.
Switch to E-Cigarettes
Vaping is one of the most popular tobacco cessation methods, and it’s easy to see why. E-cigarettes are not only a less harmful option compared to traditional smoking, but they also come in various flavours, which can make quitting more manageable than one might think. They allow you to lower your nicotine intake gradually, helping you manage your withdrawal symptoms.
Now, switching to vaping doesn’t mean that you should still use tobacco liquids. On the contrary, to make the actual difference, you should opt for nicotine-free vape juices or those containing less nicotine than regular cigarettes — fortunately, many vape juice manufacturers such as blu or Ruthless offer nicotine-free e-liquids.
Make Gradual Progress
Another way to stop smoking is to cut down on the number of cigarettes you smoke gradually. This method may seem too simple, but it has been proved to work. So, what you should do is simply get rid of one cigarette a day from your usual amount. If that seems too challenging, you may try to smoke one cigarette less after each week.
If you follow this method, you’ll be able to quit smoking without experiencing too many withdrawal symptoms or feeling the need to smoke just one last cigarette. And if you want to speed up the process, you can try using e-cigarettes, as they are less harmful and help you cut down on smoking faster.
Try Cognitive-Behavioural Therapy
One of the most effective ways to stop smoking is cognitive-behavioural therapy, which is a type of counselling for changing habits and behaviours. It is a form of psychotherapy that focuses on how thoughts, feelings and behaviour may affect the overall well-being of an individual. It is based on the assumption that negative thoughts and feelings can be changed through reflection and deliberate adjustments.
When it comes to smoking cessation, cognitive-behavioural therapy has proven to be an effective approach. First of all, a therapist will help you understand your emotional triggers and negative attitudes about quitting. Then, they’ll work with you to develop more positive attitudes and motivations to quit. Finally, they’ll help you find practical ways to manage your habits and emotions so you can quit smoking once and for all.
Cognitive-behavioural therapy is usually done together with nicotine replacement therapy (NRT) in order to reduce cravings and withdrawal symptoms. This approach helps you identify your triggers and find healthy ways to cope with them.
Quit Cold Turkey
If you’re serious about quitting, you can try the cold turkey method. How does it work? You simply stop smoking and don’t allow yourself to smoke again, even if you desperately want to. This method has been proven to help people quit smoking successfully, but it’s also quite challenging, as it requires serious commitment and determination. If you decide to go this route, you can rely only on your willpower.
Cold turkey is a good alternative if you’ve tried other methods, but they didn’t work for you. Still, if you choose this method, it’s recommended that you have something to do which will distract you from cravings. You can opt for going on a walk or doing some household chores.
Try Mobile Apps
The next thing you can try is using mobile apps. There are numerous apps available on various platforms and devices, which you can use to track your progress and set up goals. They will also help you stay motivated throughout the process of quitting.
Many apps work on both Android and iOS and let you set up reminders and track your consumption of cigarettes, including the amount of money you spent on your habit. Some even offer you the option to record how long you go without a cigarette.
Consider Nicotine Replacement Therapy (NRT)
Another option you can use is trying nicotine replacement therapy. It allows you to wean yourself off nicotine gradually. NRT comes in many forms, including gums, patches, nasal sprays, and lozenges. The amounts of nicotine in NRT products differ, so it’s wise to check the details before using them.
You can start with a slightly lower dose of nicotine than usual, which you can increase or decrease depending on how you feel. As you get used to NRT, you’ll feel less need for it, as well as for cigarettes.
Secondhand smoke is harmful to you and the people around you, especially those who are most vulnerable, such as children and seniors. So, if you have kids and want to spare them health problems associated with your bad habit, make sure you find a way to quit smoking for good.
As you can see, there are various ways to do so, and the one that works better for you will depend on your individual circumstances. Vaping might be a good choice because it’s a less harmful alternative to smoking, as well as an effective tool to quit. Alternatively, you can opt for nicotine replacement therapy to avoid the smoking ritual altogether.