130 000. We lose Ukrainians alone every year due to diseases caused by tobacco use. Heart attack, stroke, cancer, chronic obstructive pulmonary disease, impotence, infertility - this is far from a complete list of consequences that even occasional smoking can lead to.
During a full-scale war, the situation seems even more acute, because now it is especially important to protect human lives at any cost. And although as a result of military operations, the intensity of smoking among current smokers has increased, there are also positive statistics. According to the results of a survey conducted by the World Health Organization in 2023, Two-thirds of Ukrainians who smoke have made at least one serious attempt to quit in their lives. The same number of people want to get rid of tobacco addiction.
But in reality, the percentage of smokers who successfully quit smoking on their own is small — only about 61% of those who tried to quit tobacco were able to abstain from smoking for more than six months.
What gets in the way? Most often, there are misconceptions about the process of quitting smoking. For example, there is a widespread belief that a significant period of smoking is a sentence, and it is too late to quit. But in fact, everything is very obvious: the sooner you overcome tobacco addiction, the better it will affect your health. And even if you give up tobacco after 60 years, life expectancy will increase for 3 years.
Remember: anyone can quit smoking — at any age, in any health condition, and for any length of time they've been smoking.
How to quit smoking?
Making the decision to quit smoking and actually doing it on the same day is practically impossible. Quitting smoking is a process, which consists of several stages and requires some effort. And yes, only a small percentage of people can quit smoking the first time. You may have several attempts - and that's completely normal. After all, in the process you gain experience that will help you one day give up tobacco or nicotine products forever.
There are many methods for quitting smoking, so you can choose the path that suits you. However, it is important that the method you choose is scientifically based and has proven effectiveness.
And remember that you have support. Quitting smoking is easier when you know that your decision is understood and respected. And that if necessary, you have someone to lend a shoulder and help you stay on track. Seek professional help to your family doctor or psychotherapist - a specialist will give practical recommendations that will work specifically in your case. Or switch to the free professional service “I quit smoking” stopsmoking.org.ua, where you will find effective tools to combat tobacco addiction and a step-by-step algorithm of actions.
How do I know that I'm ready to quit smoking?
Recognizing the problem is half the battle. To assess your readiness to quit smoking, it is important to understand what stage of quitting you are at at the moment. There are five of them:
1. The stage of lack of awareness of the problem — you're not thinking about saying goodbye to tobacco yet. At least, seriously. What's more, you can even defend your addiction, saying that you don't feel any negative effects of smoking on your health.
2. Problem awareness stage. If you are here, then the prospect of quitting smoking no longer seems so unrealistic to you. At this stage, it is usually recognized that smoking addiction is a problem that needs to be solved.
3. Preparation stage. The turning point. The smoker makes the decision to quit tobacco and is already taking small steps in this direction. For example, they may reduce the number of cigarettes they smoke or set a quit date.
4. Action stage. The last cigarette has been smoked, and the smoker takes specific actions to get rid of the addiction. In general, this stage lasts up to 6 months, during which the person needs the most support in their intention.
5. Stage of maintaining non-smoker status. If this is about you, congratulations — you're doing great! Now your main task is to resist the temptation to break down and smoke again. And if that happens — don't worry. Plan your next attempt and take into account the experience you've gained — and everything will definitely work out!
Pass readiness to quit smoking test and determine what stage you are at now.
Quit smoking plan
To make your attempt to quit smoking a success, you need to have a thorough plan. This way, you can prepare for the process, think through the main steps, and consider potential risks.
How to make a smoking cessation plan as effective as possible?
- Set a date, when you smoke your last cigarette. Ideally, within the next few weeks, so that you have enough time to prepare and at the same time do not put off quitting smoking for too long.
- Notify family and friends about your decision and ask for support on the path of refusal.
- Formulate and write down the reasons., why you want to quit smoking. In moments of weakness, you can return to them and remind yourself why it is important not to give up. What motivates you to choose a life without tobacco? Find your motivation - it is what will move you forward.
- Make a list of situations, when you usually smoke, to avoid them in the future.
- Got rid of all reminders of smoking. Throw away all cigarettes, lighters, and ashtrays from your home, car, and workplace.
- Try to avoid companies smokers and spend more time where they don't smoke. Also, learn to say no when someone offers you a cigarette - it will become easier and easier over time.
- Reward yourself for achievements.. Lasted a month without cigarettes? Praise yourself for it with a festive dinner or a small gift.
- Learn and apply practices that help reduce stress levels. For example, breathing exercises will help you calm down and reject the urge to smoke — breathe as if you were imitating smoking.
- Stairs to the dentist and clean your teeth from tobacco plaque - a great motivation to not smoke, isn't it?
- Quit smoking with help. Try group classes or medical consultation. In particular, a doctor can prescribe nicotine replacement therapy and advise on taking medications, choosing the right dose, and prescribing a course of treatment.
Here You'll find even more tips on how to create your quit smoking plan.
What if I don't succeed?
Many people have been unable to quit smoking because they were afraid of the difficulties they might face in the process of quitting. However, we suggest looking at potential obstacles from a different perspective.
- “I’ve been smoking for a long time, and it’s too late for me to quit.”.
Let us emphasize once again that quitting smoking is possible regardless of age, smoking history, and health status. The body's recovery begins in the first hours after quitting and continues throughout the entire period of abstinence from tobacco products. For example, 20 minutes after your last cigarette, your blood pressure and pulse rate return to normal, and after 1 year, the risk of coronary heart disease is halved compared to smokers.
- “"I love smoking. I don't want to deny myself this pleasure.".
Nicotine is a toxic substance that is addictive and can trick your brain into thinking you are getting pleasure from nicotine. Please note: it is objectively difficult to answer specifically, what exactly You like smoking, don't you? But after quitting tobacco, your brain will rewire itself and no longer crave nicotine, and you will finally start to notice the real pleasures.
- “"Smoking doesn't affect my health! We're all going to die anyway.".
Smoking causes a very high mortality rate — 50% of smokers die prematurely from diseases caused by smoking. Overall, smoking shortens life by 10-15 years and significantly reduces its quality.
- “I smoke and only harm myself.”.
In fact, the tobacco smoke exhaled by a smoker contains many toxic substances that harm people around him. In Ukraine, about 13,000 people die from passive smoking every year. And children who are forced to inhale second-hand tobacco smoke are more likely to develop asthma, respiratory diseases, and cancer.
- “I’ve tried to quit smoking before. I couldn’t.”.
The vast majority of people make several attempts to quit smoking before they succeed. You may not succeed the first time, but is that a reason to give up and give up? Learn from your mistakes, remember your motivation, and believe in yourself. After all, you have succeeded in much more difficult things before!
Take the first step today!
Quitting smoking can change your life forever! In addition to the obvious health benefits, you will improve your relationships with loved ones, significantly save money that was previously spent on cigarettes, and gain independence. And you will also support Ukraine in difficult times, because our state needs healthy and strong Ukrainians more than ever, capable of persistently bringing victory closer!
Overcome addiction and breathe clean air without tobacco smoke! And remember: quitting smoking is easier with support.. Don't be shy about seeking professional help from your family doctor, a narcologist, or a psychotherapist - this will significantly increase your chances of success.
And the first step in fighting addiction is to go to the website “I'm quitting smoking” and start the path to quitting smoking today.
We believe: you will succeed!
Based on materials from the Center for Public Health of the Ministry of Health of Ukraine