National Smoking Prevention Agreement, 8 Tips for Quitting

Smoking cessation

That smoking is bad for your health everyone knows. To achieve the goal of a smoke-free generation by 2040, several drastic measures have been included in the prevention agreement. These measures should both ensure that children are no longer tempted to smoke and that smokers are helped to quit. Some of these measures include:

• In 2020, the excise tax on cigarettes will be increased by 1 euro. A review will be conducted in 2021 before a further increase to €10 in 2023.
• Representatives from playgrounds and childcare sites, among others, will work with municipalities toward a 100% smoke-free child environment by 2025.
• Cigarettes and shag are provided with neutral packaging.
• Cigarettes and tobacco are removed from view at outlets.
• Treatment for smoking cessation is no longer covered by the deductible.
• Medication for smoking cessation is no longer covered by the deductible.
• Smoking areas in the hospitality industry will be closed by July 1, 2022.
• A year later, smoking rooms at businesses were also closed.
• Smoke-free terraces in the hospitality industry are encouraged.

Figures on smoking

In 2017, nearly a quarter (23.1%) of the Dutch population aged 18 and older smoked. 17.2% smoked daily. There are more male than female smokers, and the percentage smoking daily is also higher among men than women. Of the total adult population, 3.6% are considered "heavy smokers. A heavy smoker is someone who smokes an average of 20 cigarettes or more per day. The average number of cigarettes a smoker smokes per day is over 10 cigarettes.¹

Effects of smoking

Every smoker knows that smoking is bad for your health, but do smokers know how bad? What risks are you actually taking by repeatedly lighting up those cigarettes? The statistics on the effects of smoking do not lie and may be confronting for a smoker to read. It's a hard truth and realizing it might just be the motivation to finally quit. Here they come:

• In 2015, 20,000 people died as a result of smoking-related diseases.
• Smoking is responsible for a large proportion of adult deaths.
• Half of smokers die from smoking.
• A quarter of smokers die before age 65.
• Nearly 30% of all cancer deaths are caused by smoking.
• 83% of lung cancer deaths and 78% of COPD deaths are due to smoking.
• 52% to 84% of deaths from a number of other head and neck cancers are due to smoking.
• 15% of deaths from coronary disease are due to smoking.
• 10% of heart failure deaths are due to smoking.
• 7% of stroke deaths are due to smoking.²

Tips for quitting smoking

Are you startled by these figures and want to quit smoking? We provide some more tips below that may help you do so.

Tip 1: Make sure you have your motivation clear

Before quitting smoking, it is wise to get clear to yourself why you want to do this. Make a list of the benefits of smoking as well as the benefits of not smoking. When considering the benefits of not smoking, think about things that have nothing to do with your health, such as what you can do with the money you save if you don't smoke. Or, for example, the fact that you are no longer dependent on cigarettes and therefore no longer have to stress when you find out late at night that you have run out of cigarettes.

Then compare the two lists and consider which one weighs more heavily for you. Is it the list of benefits of not smoking? Then you are sufficiently motivated to quit. Therefore, keep this list well, because it can help to read it back at difficult times as a reminder to yourself why you quit.

Tip 2: Pick a date and prepare for it

If you are planning to quit, it is wise to prepare well. Pick a date when you are going to stop for good so you can live towards this in your mind. Stop that day in one go. You only make it harder on yourself by phasing out, because your body keeps asking for nicotine as long as you keep taking it in every day. Make sure your motivation is clear before the quit date. Discuss with those around you that you are going to stop and what they can do for you in difficult moments. Take a walk in the woods together for a distraction?

Tip 3: Tools

There are several tools available that can help you quit smoking. For example, you can get nicotine patches or nicotine gum at the drugstore or medications from your doctor. You can also read books about quitting smoking for motivation. The most famous is Allen Carr's "Quit Smoking" book.

This book has helped many people worldwide quit smoking. In addition to these tools, consider more alternative options such as support through acupuncture, or take a course focused on quitting smoking. Delve into the options and choose what suits you!

Tip 4: Breaking habits

Nicotine is out of the body after three days. This means that the physical addiction is no longer there from then on. The reason you continue to crave a cigarette is purely habitual. Habits that have existed for years are extremely difficult to break. But it can be done! Try to fill in the moments you normally fill by lighting a cigarette with something else.

Go for a walk around the block, drink a cup of tea, do breathing exercises or take a gum. Whatever is comfortable for you, but anything to prevent you from lighting that cigarette anyway. After 1 cigarette your body will start asking for nicotine again and you can start all over again. That would be a shame!

Tip 5: Endure the difficult moments

Parties where people smoke, meeting a friend who smokes and going to gas and seeing all those packs of cigarettes at checkout. All examples of moments that can be difficult for someone who has quit smoking. You can choose to make sure you don't get into these situations for a while in the beginning. But if you cannot escape them, keep your motivation to quit smoking in mind. Tell people you quit so they won't offer you a cigarette. And be incredibly proud of yourself if you have managed to get through the difficult moments!

Tip 6: Eat healthy

When you stop smoking, your metabolism changes, which can cause you to gain some weight. In addition, it is sometimes tempting to replace the smoking moment with a sweet moment. When the weight comes off, you may lose your motivation to stop smoking and light up again. So really try to avoid this. Eat Healthy

Tip 7: Reward yourself

and take advantage of the fact that your fitness will improve as a result of quitting smoking. Exercise and sport more. You will see that you will soon become fitter and this is then immediately an extra motivation to stay away from cigarettes!

By offering yourself rewards, you give yourself extra motivation. For example, set aside the money you normally spend on cigarettes and after a month buy yourself something nice from the amount you saved by not smoking!

Tip 8: Be proud

Getting rid of an addiction is not easy, so you can certainly be proud of yourself if you manage to stay off cigarettes!

Organizational smoking policy

Organizations can also choose to implement an active smoking policy to support employee vitality and sustainable employability. Wondering what this might accomplish? Then read on here.

Simple Check can actively advise and assist organizations in creating a smoking policy. Please feel free to contact us with any questions or for more information using the contact form below.

Sources:

1. https://www.volksgezondheidenzorg.info/onderwerp/roken/cijfers-context/huidige-situatie-volwassenen#node-roken-naar-leeftijd
2. CBS: causes of death statistics