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We support your New Years resolution - Keep going! - 1st of 3 parts on Smoking cessation

Posted by Eamonn Brady on

Smoking Cessation Part 1

Three steps to giving up


Deciding to give up smoking and really wanting to succeed are important steps in becoming a non-smoker. There are three steps to giving up smoking:

  • preparing to stop,
  • stopping, and
  • staying stopped.

It can take up to three months to become a non-smoker, but it usually takes less time. The physical craving for a cigarette often disappears in less than a week, but the psychological craving can last longer.

Step 1 - Preparing to stop

It is important that people stop smoking because they want to. Think of the many benefits gained by stopping smoking. Giving up smoking is not easy, but the first 3-4 days will be the most difficult. If a person can, give up with a friend, or family member, who also wants to quit.

Self help tips:

  • Set a specific date to give up, and cutting down on the number of cigarettes smoked before that date,
  • Support of family and friends will help give up,
  • A reward for the end of the first day, first week, first month
  • Get rid of everything smoking related, such as cigarettes, ashtrays, and lighters, on the day before giving up.

Step 2 - Stopping

The initial goal is to get through the first day without smoking. If there is a need to put something in the mouth, use chew sugar-free gum, or something else that is healthy and non-fattening, such as fruit. If needing to do something with one’s hands, find something to fiddle with, such as a pencil, a coin, or a stress relief ball.

Step 3 - Staying stopped

Take it one day at a time. Think positively, remain determined, and rewarding oneself can help. At the beginning, it may help to change normal routine, to avoid situations that are normally associated with smoking. Avoiding alcohol for a while may also help. Most importantly, do not give up trying to quit, even if not successful the first time. Most people need several attempts at quitting long-term before they stop smoking completely.

What is BPro Cardio Screen Service?

BPro Cardio Screen measures artery stiffness to identify risk of blockages and cardiovascular and circulatory disease. BPRo is placed like a watch on your wrist and is pain free. A pulse wave reads and calculates a wave signal that indicates the elasticity of large, small, and peripheral artery walls as well as tests for stress, central blood pressure, heart rate, and more. It is now €35 (was €50); it only takes about 15 minutes. The next clinic is Saturday February 26th (from 9am to 5pm) at Whelehans Pearse St. Book online on the Whelehans Website or by calling Whelehans at 04493 34591.


To be continued…next week

For comprehensive and free health advice and information call in to Whelehans, log on to or dial 04493 34591 (Pearse St) or 04493 10266 (Clonmore). Email queries to Find us on Facebook.

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