🚭SMOKING: Stop Before It's Too Late

السَّلاَمُ عَلَيْكُمْ وَرَحْمَةُ اللهِ وَبَرَكَاتُهُ

Hello dear readers! This is my 2nd entry for a reflective journal on sustainable issues or practices. The reason I chose this topic is because I have a close relative, which is my uncle who is a heavy smoker and recently passed away in his late 40 due to lung cancer, Innalillahiwainnailaihiroji’un. He cannot stop smoking and every time he came to my house, I used to see him smoking 4-5 cigarettes. I'm very close with my uncle and since he passed away, I despised cigarettes and smokers. Do you have family members who smoke? Let's educate them and ourselves on the downside of smoking.

 

Smoking is also known as cigar smoking, cigarette smoking, tobacco smoking and pipe smoking. But for sure there is no getting past the fact that smoking is hazardous for our health. It may harm almost every organ of the body, even ones you would not expect. To sum up the effect, according to the studies, fifty percent of smokers die of a smoking-related disease and one in every four smoker’s life expectancy is shortened by as much as 15 to 20 years. While most individuals realized that smoking is highly destructive for their lungs, many have yet to accept and understand how smoking affects the rest of the body. Slowly but surely, smoking can cause long-term damage to one's lips, skin, hands, feet, heart, respiratory system, reproductive systems and bones will be easily visible.

As harmful as smoking might affect a smoker, it can also be hazardous for second-hand smoke which can cause many of the same issues as smokers. How?

First-hand smoke:  the smoke inhaled by a smoker

Second-hand smoke: smoke and other pollutants emitted from the burning cigarette that can be inhaled by others

Third-hand smoke:  the second-hand smoke that lingers on the surfaces of objects, aging and becoming extremely harmful over time.

Do not smoke or allow yourself to be exposed to smoke since second-hand and third-hand smoke are equally destructive as first-hand smoke.

Many people do not quit smoking because they believe it is too difficult for them. However, quitting smoking is not a one-day event; it is a journey. It is true that quitting is difficult for most people, but the outcome is very promising. You will strengthen your health as well as the quality, span of your life and the lives of people around you. Corresponding with one of the 17 Sustainable Development Goals (SDG), good health and well-being, which aims to guarantee healthy lifestyles and promote well-being for all ages. After all, the nicotine in cigarettes is a very addictive drug but with the right approach, I believe that you can conquer your cravings.

1. Set a quit date 📆

Choose a day that is not too far in the future to avoid you from changing your mind, yet allows you enough time to prepare. Put it on your calendar and inform your friends and family (if they are aware) that you will be quitting on that date.

2. Throw away your cigarettes — all of them 🚬

People can't quit smoking while there are cigarettes available to tempt them. So get rid of everything, including ashtrays, lighters, and, yes, even that emergency pack you had stored away.

3. Use Nicotine Replacement Therapy (NRTs) 💊

You can start using nicotine replacement therapy (NRT) as soon as you throw away your tobacco. Nicotine replacement therapy (NRT) can assist with the unpleasant withdrawal symptoms and cravings that most people say is their sole reason for not giving up tobacco. Using NRT alleviates these effects.

 

4. Consider your triggers 🚨

You're undoubtedly aware of the occasions where you have the temptation to smoke, such as after meals, at your best friend's house, while sipping coffee or while driving. Any situation where it feels automatic to have a cigarette is a trigger. Once you've identified your triggers, try follow these tips:

• Break the connection. If you smoke while driving, get a ride to school, walk, or take the bus for a few weeks to break your habit. If you normally smoke after meals, do something else such as going for a walk or talking to a friend.

• Change the place. Instead of eating takeaway in the car with your friends so you can smoke, sit in the restaurant.

• Substitute cigarettes with something else. It might be difficult to adapt to not holding something or not having a cigarette in your mouth. If you have this issue, have carrot sticks, sugar-free gum, mints, toothpicks or lollipops on hand.

5. Give Yourself a Reward 🎁

It’s not simple to quit smoking. Give yourself a well-deserved treat! Set aside the money that you normally spend on cigarettes. When you've been tobacco-free for a week, two weeks, or a month, reward yourself with a gift card, a movie or some new clothing. Celebrate again every smoke-free year. You deserved it.

Lastly, quitting smoking is a significant step toward living a healthier life. Though it may appear to be impossible, it is not. Quitting smoking is the best gift you can do for your health. I pray that may Allah ease the journey of the people who are struggling to stop smoking. Stop destroying yourself and harm people around you, start loving yourself. Say NO to cigarettes! Stop before it's too late.