New Year, new you: tips for quitting smoking and cutting down on alcohol

Every New Year, many people decide to change their bad habits.

At the beginning of the year, everyone is positive and works towards becoming a better person.

We all know that quitting smoking and reducing alcohol consumption are among the most commonly chosen New Year’s resolutions.

This is why Dr Hana Patel, a NHS GP and GP Medico-Legal Expert Witness, provides expert insight for those seeking to quit smoking and go easy on the liquor.

“It is important to identify triggers: Write down situations where you're likely to be tempted to smoke, and come up with ways to overcome the urge,” she said.

“Stop using stop smoking aids: You can try nicotine replacement therapy (NRT) like gum or lozenges, or e-cigarettes. You can also talk to an NHS stop smoking expert about prescription medicines like varenicline (Champix) and bupropion (Zyban).”

When it comes to alcohol, Patel suggests starting with reducing your intake by going for drinks with less alcohol.

“In terms of alcohol consumption, you do not necessarily need to go teetotal to experience the benefits of reducing alcohol consumption. Even just setting and sticking to a few drink-free days a week, or swapping to lower-strength drinks, are great steps in the right direction.”

Below are more tips on how to quit smoking and reduce alcohol intake.

Set clear and specific goals

Quit smoking: Decide whether you will quit cold turkey or gradually reduce smoking. Set a quit date and stick to it.

Reduce alcohol intake: Specify how much you’ll cut back (e.g., no more than two drinks per week or no alcohol on weekdays).

Understand your motivation

There must be a reason why you want to work on these resolutions. Whatever it is, note it down and revisit it whenever you feel like you’re relapsing.

Create a plan

For quitting smoking:

• Consult a doctor about medications like varenicline or bupropion.
• Avoid situations or habits that make you want to smoke (e.g., coffee breaks or certain social settings).

For reducing alcohol intake:

• Track consumption: Use an app or journal to log how much you drink.
• Set limits: Choose non-alcoholic beverages during social events.
• Decline gracefully: Learn to say no to alcohol in social situations.

Build a support system

• Involve friends and family: Inform your close friends and family about your goals and ask them to support you where possible.
• Join support groups: Look into groups like Nicotine Anonymous or Alcoholics Anonymous.

Stay consistent

Change can be scary but the first step is to start. Once you do that, stay committed to your goals and remain consistent.

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