Ready to quit smoking? These tips will help you kick the cigarette habit for good.

quit smoking

First, congratulate yourself. Just reading this article is a big step toward becoming tobacco-free.

Many people don’t quit smoking because they think it’s too hard, and it’s true that for most people quitting isn’t easy. After all, the nicotine in cigarettes is a powerfully addictive drug. But with the right approach, you can overcome the cravings.

Why is quitting so hard?

quit smoking

We all know the health risks of smoking, but that doesn’t make it any easier to kick the habit. Whether you’re an occasional teen smoker or a lifetime pack-a-day smoker, quitting can be really tough.

Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary and addictive high. Eliminating that regular fix of nicotine causes your body to experience physical withdrawal symptoms and cravings.

To successfully stop smoking, you’ll need to address both the addiction and the habits and routines that go along with it. But it can be done. With the right support and quit plan, any smoker can kick the addiction even if you’ve tried and failed multiple times before.

Where to start to Quit Smoking?

quit smoking

1) Put it in writing

People who want to make a change often are more successful when they put their goal in writing. Write down all the reasons why you want to quit smoking, like the money you’ll save or the stamina you’ll gain for playing sports. Keep that list where you can see it. Add new reasons as you think of them.

writing

2) Get support

People are more likely to succeed at quitting when friends and family help. If you don’t want to tell your family that you smoke, ask friends to help you quit. Consider confiding in a counselor or other adult you trust. If it’s hard to find people who support you (like if your friends smoke and aren’t interested in quitting), join an online or in-person support group.

quit smoking with support

Strategies that’ll help you in quitting.

1) Set a quit date

quit date

Pick a day that you’ll stop smoking. Think of the day as a dividing line between the smoking you and the new, improved nonsmoker you’ll become. Put it on your calendar

2) Throw away your cigarettes

ciggerattes in trash

All of your cigarettes“. People can’t stop smoking with cigarettes around to tempt them. So get rid of everything, including ashtrays, lighters, and, yes, even that pack you stashed away for emergencies.

3) Wash all your clothes

wash cloths

Get rid of the smell of cigarettes as much as you can by washing all your clothes and having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out, too.

4) Think about your triggers

triggers

You’re probably aware of the times when you tend to smoke, such as after meals, when you’re at your best friend’s house, while drinking coffee, or as you’re driving. Any situation where it feels automatic to have a cigarette is a trigger. Once you’ve figured out your triggers, try these tips:

  • Break the link. – If you smoke when you drive, get a ride to school, walk, or take the bus for a few weeks so you can break the connection. If you normally smoke after meals, do something else after you eat, like go for a walk or talk to a friend.
  • Change the place. – If you and your friends usually eat takeout in the car so you can smoke, sit in the restaurant instead.
  • Substitute something else for cigarettes. – It can be hard to get used to not holding something or not having a cigarette in your mouth. If you have this problem, stock up on carrot sticks, sugar-free gum, mints, toothpicks, or lollipops.

Handling The Quit Smoking Process

handling to stop smoking

Expect some physical symptoms

If your body is addicted to nicotine, you may go through withdrawal when you quit. Physical feelings of withdrawal can include:

  • headaches or stomachaches
  • crabbiness, jumpiness, or depression
  • lack of energy
  • dry mouth or sore throat
  • a desire to eat

The symptoms of nicotine withdrawal will pass, so be patient. Try not to give in and sneak a smoke because you’ll just have to deal with the withdrawal longer.

Keep yourself busy

Many people find it’s best to quit on a Monday, when they have school or work to keep them busy. The more distracted you are, the less likely you’ll be to crave cigarettes. 

Staying active is also a good distraction, plus it helps you keep your weight down and your energy up. 

Finally

reward

Reward yourself

Quitting smoking isn’t easy. Give yourself a well-deserved reward! Set aside the money you usually spend on cigarettes. When you’ve stayed tobacco-free for a week, 2 weeks, or a month, give yourself a treat like a gift card, movie, or some clothes. Celebrate again every smoke-free year. You earned it.

Also read our post on How to boost your Immunity.

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