Here's a step-by-step guide for you to help a smoker quit smoking
If you have not smoked before, it is easy to assume that quitting is just a matter of determination and willpower alone, such as throwing away your cigarettes and quitting. It is not true. The fact is, many smokers make several attempts to quit before they manage to break free of the habit permanently. Quitting smoking is not easy – anyone making the attempt needs as much help and support as possible. That's where you come in.
Ex–smokers have often indicated that help from a friend or relative was crucial to their eventual success in quitting. You can definitely make a difference to the smoker in your life. Just like how everyone is different, each person's approach to quitting is different. Below is a general step–by–step guide to help you. If you require more advice, feel free to call our friendly counsellors at QuitLine 1800 438 2000^ or visit I Quit for free advice and tips.
Related: Environmental Tobacco Smoke
There are many reasons why people light up. Here are the 3 most common reasons.
Reason 1: It’s in the mind.
People who smoke for this reason do so because they feel stressed, unhappy, bothered or even bored. They start smoking as a distraction from their problems, or a way to cope with their stress.
Reason 2: It’s a habit.
After smoking for a while, smoking can become a routine habit; a smoker may automatically light up a cigarette at certain places, at certain times or even with certain people. He or she often unconsciously reaches for a cigarette to keep their hands busy.
Reason 3: It’s an addiction.
Cigarettes are addictive because they contain the drug nicotine, which is as addictive as heroin and cocaine. It gives smokers a temporary “feel good” sensation and makes them crave for more. They develop a nicotine addiction.
One good way is to ask him or her if he or she has thought about quitting before and plan your next move according to his or her response.
If the response is:
He or she most likely has not thought about quitting and is satisfied with the current status.
To help, you can:Respect and understand the smoker’s view on smoking, and do not push him or her to quit. Do let them know that you will be ready to offer your support should he or she decide to do so. You can also subtly try to change his or her perception of smoking over time by understanding their motivation for smoking.
Some smokers may have already tried to quit before, but their unsuccessful attempts have demoralised them, making them feel they cannot give up smoking. Reassure them that most smokers will make 3-4 attempts before they actually quit successfully. Remind him or her that there is no shame in trying again.
Don’t be discouraged if your efforts to help a smoker does not succeed the first few times. Drop the subject for a while then try again later. Remember that your friend or loved one has been smoking for some time, and that it will take time and constant effort to get him or her to quit.
*Remember Step 2! You must be non-judgemental!*
You can use this information to gauge his or her perception of smoking and work towards changing that.
If you need help, you can call QuitLine 1800 438 2000^.
If the person says this, it's likely that he or she is moving towards quitting smoking. However, he or she seems to have some reservations about making the final commitment to quit.
This could be due to insufficient knowledge or lack of confidence in his or her ability to quit successfully.
To help, you can:Let the smoker know you are happy that he or she has thought about quitting smoking. Discuss his or her likes and dislikes about smoking, and use this information to move him or her towards having more dislikes of smoking over time.
Find out what is preventing him or her from making the commitment, and try to help remove any obstacles that could shake the smoker’s self-confidence. Reassure the smoker that it’s normal for smokers to take 3-4 attempts to successfully quit. Remind your friend of other instances where he or she took more than one attempt to successfully achieve something.
Below are some examples of obstacles smokers may face and what you could say in response.
A smoker might say “I can’t quit smoking because…” |
What you could say: |
I’m afraid I’ll gain weight |
Not everyone gains weight when they quit. Healthy eating and exercise can help avoid this. |
I have no will power |
Of course, you do. If you can (give an example of his or her will power from your experience), you can stop smoking. Quitting is a skill that you can learn, and I’m here to support you. |
I’m addicted |
Yes, but your body’s need for nicotine will subdue in a few weeks. Withdrawal symptoms are temporary and show that your body is healing. |
The damage is done already |
It’s never too late to quit smoking. Your body will begin recovering as soon as you stop, and your risk of diseases will start to fall. |
Smoking relaxes me |
Nicotine increases heart rate and blood pressure. When you’re not smoking, nicotine levels in your blood fall, so you feel uncomfortable and irritable. A cigarette relieves the discomfort; it doesn’t actually relax you. |
Withdrawal symptoms may affect a smoker’s decision when he or she decides to quit. Let the smoker know that you will be there for him or her throughout his or her quit journey.
You can also tell him or her about Nicotine Replacement Therapy (NRT) — designed to help reduce the withdrawal symptoms. Although it is not for everyone, they should seek advice from their family doctor or a pharmacist. However, NRT will only work if the smoker is sincere in the quit attempt.
Encourage the smoker to choose a quit date.
However, do not pressure him or her (refer to Step 2).
Be available to lend a listening ear and give constant encouragement.
Gather resources and quit tips for him or her, which will come in handy once he or she has set a quit date. Below are some examples of withdrawal symptoms and how you can support them when they are attempting to quit.
Withdrawal symptoms: | What you could do: |
Urge for a cigarette |
|
Headaches or feeling light-headed |
|
Coughing with phlegm |
|
Tingling sensation in hands and feet |
|
Irritability |
|
Use this information and try to influence him or her such that over time his or her dislikes would outweigh the likes.
Find out what could be preventing him or her from making the commitment and help him or her to remove that barrier.
Join the I Quit Programme and remain smoke free for 28 days and you are 5 times more likely to quit smoking. You can nominate your loved ones as a supporter when you sign up for the programme. Validate your smoke-free status and redeem a HPB eVoucher* worth $50 at the 28th day milestone. Keep going and you'll also receive eVouchers* worth $30 and $20 at the 3rd month and 6th month milestone respectively!
*Terms and conditions apply.
^Kindly note that airtime charges apply for mobile calls to 1800 service lines and calls are free of charge only if made from regular land lines.
Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.
This article was last reviewed on 15 Nov 2022
Related Articles
Related Stories
Physical activity is important to health. Get started with HPB's physical activity programmes and get more from life today!
Browse Live Healthy