How to QUIT SMOKING TODAY - 10 STEP GUIDE

so you want to quit smoking well you've come to the right place my name is Dr o Donovan and in this video we're going to cover my 10 top tips for how to quit smoking including a step-by-step guide to quitting as well as some great resources that are available to support you along your journey I actually want to start off the video by saying well done by watching this you're taking an amazing first step in this life-changing journey and I hope that I can support you in a small way talking of support this video is

sponsored by smoke free a fantastic app that you can download for free to help you stop smoking and you can find the download link in the description box below so let's start off with the first important thing that you will need to do to get you started and that's understanding why you want to quit now it's really important to start with your why this is because it's going to be the big motivating factor inside you that's going to keep you going because if I'm being totally honest with you this is going to be a tough

journey and it won't necessarily be easy now the Y Factor behind quitting is going to be personal to you but it might be to improve your health save money or to be a role model for your children whatever your why is write it down and keep it visible having a single reason why to quit is often more powerful than having multiple reasons because it's easier to keep in mind when Cravings are clouding your thinking now these might be automatic reminders that you set each morning on your phone alarm or a sticky note that you leave

on the fridge or mirrors around the house the next important step is to set a quit date now when you've made the decision to quit commitment is key choose a date within the next two weeks now this gives you enough time to prepare but not enough time to change your mind in fact I'd love for you to write your quick date in the comments section of this video and let's see if we can get a community supporting each other around this now once youve set your quit dat prepare for quit day this means eliminating all

cigarettes lighters as well as ashtrays that literally means throwing them out now doing this means that you won't be tempted to light up and you also won't see things that might subconsciously trigger your brain to think of smoking it's also important to think about what AIDS you can use to help you this might be things like gum or things to chew on like carrots and it may also mean using nicotine replacement therapy like gums or patches and you can speak to your pharmacist who'll be able to advise you on the best options for you my

fourth tip is to get support you don't have to do this journey alone anything you can do to make this easier and make you feel like you're supported gets a big thumbs up for me this might mean joining a support group or using apps that help you to quit now resources like the Smoke free app as well as the NHS website can be tools that can offer you a sense of support as you undertake this really important life-changing Journey now once you've quit I'd encourage you to stay active exercise is a really proven way to

reduce the urge to smoke whether it's a brisk walk or a full gym workout staying active can distract you from Cravings next try to avoid triggers so it's important to recognize what makes you want to smoke is it alcohol stress or even after meals it's important to try to find Alternatives or even better to avoid these triggers alt together next try to manage stress now I know this is easier said than done but stress is a major smoking trigger you could try things like deep breathing exercises meditation or yoga or really anything that works for

you and remember smoking won't actually reduce your stress it just feels like it does number is to celebrate small wins every day without a cigarette is an achievement reward yourself for Milestones one day one week one month it will keep you motivated even after 20 minutes your heart rate will be starting to return to normal and after 48 Hours of quitting smoking all carbon monoxide will be flushed out of your system your lungs will be clearing out mucus and your senses of taste and smell will be improving after one year your risk of a heart

attack will be hared compared with a smokers and after 10 years your risk of death from lung cancer will also be hard compared with the smokers and number nine is to stay prepared for relapses if you slip up don't get discouraged remember this is okay and this can be a long tough journey and it's different for everyone if you do slip up just use this as an opportunity to understand what led to it and think about how you can avoid this next time this is all about reflection as well as self-improvement you're doing a great

first step by quitting and try your best to keep going finally keep the end goal in mind remember you're not just quitting smoking you're gaining Health Energy money and adding days to your life I promise you that this will be one of the best things that you ever do I believe in you and if you need any motivation please leave a comment and I'll get back to you so in conclusion quitting smoking is undoubtedly challenging but with determination good resources and the right mindset is absolutely achievable please check out the description box of this video

for links to more information helplines as well as apps like smoke free which can help you on your journey and please do leave a comment if you'd like to share your own experiences to help others who are about to make the best decision of their lives which is quitting smoking thanks and until next time bye