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.
Good reasons to quit smoking
- Twenty minutes after the last cigarette, the increased heartbeat will start to normalise.
- Two to twelve weeks afterwards, the risk of a heart attack will decline and the lung function will start to recover.
- One year afterwards, the risk of a cardiovascular disease will have dropped by half.
- Five to fifteen years afterwards, the risk to the lungs will have declined by fifty percent.
- Ten years afterwards, numerous cancer risks will have declined considerably.
- Fifteen to twenty years afterwards, the risk of heart disease or lung cancer will be about the same as that of a non-smoker.
SWICA supports and rewards quitting smoking
SWICA supports insured persons who want to quit smoking with contributions from the Praevita and Optima insurance. The Healthcare organisation contributes towards the cost of all smoking cessation products and services (SWICA does not need to recognise the product, service or provider). You can find support in your area by searching in the Lungenliga course calendar (only in German).
Visit the Stop Smoking website for support and tips for quitting. You can also get help from the Stopsmoking advisory service by calling 0848 000 181 or opt for an online consultation.
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: Pharmacies have a large selection of aids such as nicotine patches and gum that can help you stop smoking.
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