Stoptober? I am not ready yet...

Easier said than done. As a non-smoker the credibility of my words may easily be compromised by a lower grade of relatability to someone who wants to quit. However, as a health coach, my personal experience becomes much less relevant as you or whoever decided to quit smoking is the ONLY person who holds the answers, tools and perfect action plan to succeed.

Most months seem to have got a health related theme that invites us to take brave steps towards improving our health. But does it work? How long are people able to keep that new habit? And what happens when they relapse? Think beyond smoking: eating healthily, quit drinking alcohol, consistently following an exercise plan...

What is a cigarette made of and what are the risks of smoking?

Whether knowing the risks of smoking push you to take action or not, the truth is that the majority of them are a long-term consequence that is often masked up until a serious diagnosis takes place. And this, unfortunately, true for other health conditions where "silent diseases" steal our life years or... ends it.

But more than a post about risks, triggers and how to stop smoking, embracing health coaching can be the only decision you need to make to overcome this habit for good.

Using the 5 A's approach, each stage will allow you to discuss what really matters to you, what are your goals and build the foundation to a successful action plan to quit smoking. It is an error to assume one would be scared/immediately motivated to quit just from getting to know what are the possible consequences as shown above. Our brain is not wired this way and some habits we adopt (like smoking) allow us to deal with stress, life challenges, enjoy social events and/or for pleasure - despite having a negative impact on our bodies and mental health.

Starting Point: goals and first steps

• Set your goal (or main goals, up to 3) based on the reasons why you want to quit smoking. These will be the pilar to choose what to do next and will set the vision throughout your health journey. Remember why you started!
• Once you have your goals, see how you can break them down. At this point, it is wise to seek professional guidance as it will help you co-create this plan. It is, however, not impossible to succeed on your own.

Examples of goals + questions to explore:

"I want to improve my health as I come down with colds often. In addition to this, also want to have a better breath."

• General wellbeing - areas to improve (including emotional health and workplace)
• What matters the most to me?
• What good health looks like?
• What small changes can I do today (not related to smoking) that can bring me closer to my goals?
• Who in my life can be of support to achieve these goals?
• What resources do I have right now that can help me stop smoking?
• Have I tried to stop before? What worked and what lead to relapse?
• When do I see myself quit smoking (timeline)?

"I have registered to run a 10k race and decided to quit smoking to improve my breathing. Also want to be healthier and smoke-free as I plan to become a mum/dad."

• General wellbeing - areas to improve (including stress levels and fertility or sexual issues)
• How would I like my son/daughter to see me?
• What made you decide to run 10k?
• What does being healthier mean to you?
• How do you experience breathing at present?
• How do you plan to prepare yourself for your 10k run?
• How does your family see your decision? Can they support you?
• How do you think you will feel in 3 months time?

The journey: symptoms, relapse and obstacles

If you are committed to quit smoking, changing this habit is more than will power or motivation to do so. For various reasons, but in particular down to the fact nicotine (the addictive substance present in cigarettes) creates a physiological addiction that is also linked with other hormones (like dopamine) causing a sense of calmness and pleasure to a smoker.

One can imagine how it may feel to take away an easy tool that brings us to a calmer state, right? On top of the feel good effect, when there is an attempt to withdrawal, symptoms like aggressiveness, difficulty to concentrate, low mood, increased appetite... amongst others.

So how do you do quit?

Relapsed? Then bounce back! Even when the triggers/situations have been identified (when you know you are most likely to use smoking as a response), it can happen you will break the decision. Be honest, discuss it and take it from there - just do not quit quitting!

QUIT!: the final step

The STAR approach may be used by clinicians in the shared commitment to have you stop smoking. Once you are ready to mark a date when YOU want to stop, share with your family/friends and even workplace, anticipate obstacles (with a plan) and make use of support tools/groups that resonate with you.

Setting a quit date within 2 - 4 weeks may be best for you (more effective than a more gradual plan) but there are situations where other aspects will need to be monitored (e.g. when on prescribed medication) and followed-up. In any case, seek medical advice to be on the safe side and remember why you started!

Final notes

The reward of experiencing symptoms going away (both: from smoking and the withdrawal symptoms vanishing away) in addition to the satisfaction of achieving the goals you set for yourself, will reinforce your new habits.

As a health coach, it only makes sense that your quitting plan is co-created and adjusted to your life, preferences, own reality. Addressing fears, concerns and symptoms (like weight gain or performance at work) with you is naturally the way to go, in a non-judgemental safe space where we look for solutions paired with small steps without neglecting other areas in life that may not be as related to smoking.