Do you smoke and thinking about quitting? Good that you want to take that step! Quitting smoking is often difficult because smoking is an addiction. The body is used to nicotine and quitting can therefore be accompanied by withdrawal symptoms and awkward moments. Research shows that quitting with counselling significantly increases the chances of success. It is therefore nice if you are not alone, but make use of available help and support.
Quitting smoking or vaping has immediate and long-term positive effects on your health. Within 20 minutes after your last cigarette your blood pressure drops, after two days your sense of smell and taste improves and after a few weeks you often feel fitter and have fewer coughing complaints. In the long run, you reduce the risk of serious diseases such as cardiovascular disease, lung disease and various forms of cancer. You also protect the people around you from the harmful effects of second-hand smoke.
There are several ways you can get counselling on how to quit smoking or vaping. This can be in groups or individually, and both online and on-site.
Your GP or POH can play an important role in quitting smoking. During an appointment, you discuss together your smoking behaviour and motivation to quit. The GP or POH can help you make a quit plan that suits your situation. They can also advise on medication or nicotine replacement, such as patches, chewing gum or tablets, which can reduce withdrawal symptoms. This often makes quitting easier.
In addition, GP practices often offer support programmes in which you have regular contact for coaching and counselling. The GP or POH can also refer you to specialised stop-smoking programmes, such as group courses or individual coaching, when needed. The advantage of this guidance is that it is available close to home and is usually reimbursed under the basic health insurance.
Quitting in a group has many advantages. You meet people who have the same goal, allowing you to support and motivate each other. During seven one-and-a-half-hour meetings, you prepare to quit together. After two weeks of preparation, you quit together during the third meeting. This is followed by another month of guidance in which experienced coaches help you to persevere through the difficult first weeks. This method has been scientifically proven effective and developed at universities in England. The group process provides extra motivation and helps you stick to your new, smoke-free life.
Do you prefer personal attention? Then individual coaching might be for you. Here, you work with a coach on your own quitting goals. The coach guides you step by step, gives tailor-made advice and helps you deal with difficult situations. The programme consists of six conversations, one of 30 minutes and five of 20 minutes. In between the talks, you can get in touch in difficult moments so that you get the right support when you need it.
Quitting vaping can also be difficult, as many vape products contain nicotine and are addictive. The guidance and methods that apply to smoking are often also applicable when quitting vaping. Talk to your doctor or counsellor about this so you can make an appropriate plan.
Good smoking cessation counselling is fully reimbursed by almost all health insurers under the basic health insurance. This means you can often use coaching, medication and stop-smoking programmes at no extra cost.
Want to quit smoking or vaping? Make an appointment with your GP or practice nurse. They can help you draw up a quit plan and refer you to appropriate counselling. More information and tips can also be found on the website Smoke-free! You too?.
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