Quit smoking – finally!
Long been meaning to give up smoking? It's worth it, because the benefits of not smoking become noticeable quickly. To help you in your efforts we’ve put together a few tips and tricks.
Smoking can cause cancer of the lung, trachea and bronchi, mouth, throat and oesophagus, as well as of the colon and bladder. In addition, smokers have a much higher risk of cardiovascular disease, infertility and miscarriage. By kicking the habit you can reduce the risk of contracting such a disease enormously. According to the Zurich Cancer League, the following benefits become apparent already after a short time.
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Tips for quitting smoking
Your body and your health will benefit in every case if you stop smoking – even if you have been smoking for a long time. The following tips can make it easier to quit:
- Set a date: Make the decision to quit and set a fixed date on which you will become a non-smoker.
- Get rid of smoking utensils: On the date you’ve decided on, get rid of all the smoking utensils in your vicinity (cigarettes, lighters, ashtrays).
- Arrange for support: Inform those around you and look for someone who will help you to quit smoking. The more people know about your plans to quit, the more motivated you will be to kick the habit. Keep your distance from those who encourage you to keep smoking.
- Study your smoking habits: Become more aware of your individual smoking habits. When and why do you smoke? What is your mood at those times? What places do you frequent when you smoke? Are you with others or alone? These questions will help you to avoid risky situations in future or come up with an alternative.
- Change your habits: Think of other ways of handling the situations you’ve identified as risky. Drink something or read instead of starting to smoke again. Give your mouth and hands something to do, such as chewing gum, eating candy, or texting.
- Avoid temptations: After you’ve quit smoking, avoid spending long periods in places where the temptation to smoke is particularly strong.
- Treat yourself: At the beginning, give yourself a daily reward for having reached the goal of not smoking. For each smoke-free day, you can put away the money you would have spent on cigarettes. You will be amazed how quickly a sizeable amount accumulates, which you can then use to buy yourself a reward for sticking with your decision.
- Avoid relapses: A relapse isn’t a catastrophe, but part of the learning process. Be happy with what you achieved so far, and start with the next attempt to quit.
- Ask for help: If necessary, ask for help from an expert or doctor. SWICA will support your efforts to quit smoking with generous contributions from COMPLETA PRAEVENTA and OPTIMA. Pharmacies also have a large selection of aids such as nicotine patches and gum that can help you stop smoking.
Video in German:
In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.