Break Your Smoking Habit With These Simple Tips

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( — April 6, 2022) — Tobacco cessation can be a lengthy and arduous process. The most difficult and crucial element, though, is quitting itself. You must make the decision not to use tobacco every day. More so if you don’t want to drive up the premiums on your health insurance plans for a family

Every day you don’t smoke or use tobacco is a small victory. All of this adds up to a big win in the long run.

Find Out What Triggers You

Activities in your daily life push you towards lighting a cigarette. Drowsiness, smoking with alcohol, during work breaks, and while driving are common triggers for smokers. Identifying and recognizing them should be your first step toward quitting. Once you know what makes you crave a smoke, you may work on avoiding or conquering these triggers.

Plan Ahead

Preparation helps you get in the appropriate frame of mind to quit smoking and prepares you for the first week to ten days after your final cigarette.

  • Make a doctor’s appointment. Tell your doctor you wish to quit smoking so they can recommend the finest nicotine replacement treatment or nicotine-free quit aids for you.
  • Learn about nicotine addiction’s risks. Smoking isn’t just a “bad habit” you can kick at any time. Nicotine is an addictive substance that changes brain chemistry.
  • Make a quitting “plan.” Plan no more than a week or two ahead to prevent losing momentum.
  • Make a leaving strategy. You could go “cold turkey” or progress slowly.
  • Plan for cravings. Make a list of “craving busters” or activities that will help you stop smoking. 
    • Here are a few: Take a stroll, hydrate, do a crossword puzzle, eat fruit, or phone a friend.

Make Your Goal Known

Merely announcing your want to stop smoking could be a terrific starting step. If you tell your friends and family that you want to quit smoking, they can help you stay motivated. A coworker may inquire about your success, or a buddy may stop giving cigarettes. A strong urge can be stopped in its tracks when you feel accountable to others.

Maintain a Positive Outlook

On an average day, a person has 66,000 thoughts, two-thirds of which are negative. Not surprisingly, we direct many of these negative thoughts at ourselves. Let’s face it; we’re our own worst critics.

Positive thinking will help you continue through the ups and downs of your quitting journey. Keep upbeat while quitting smoking with these suggestions. 

  • To help you quit smoking, find a few encouraging statements or mantras you can repeat to yourself, like “I am strong enough to resist nicotine” or “I choose my health over cigarettes.”
  • Keeping a thankfulness journal is a simple way to build on the positive while also reducing stress.
  • Looking for a laugh might help you relax and think more optimistically.
  • Don’t forget about the ignore mode. You’ll have bad days. Distract yourself and ignore your bad mood.
  • Negative ideas must be reframed.  Turn “I can’t do this another day” or “This is too difficult” to “I’m trying every day,” or “This is challenging yet necessary for my health.”

Avoid Alcohol and Other Stressors

It’s harder to quit smoking after a few drinks. So, while first quitting, restrict alcohol intake to a minimum. Switching from coffee to tea for a few weeks may help you quit smoking. If you regularly smoke after meals, try brushing your teeth, going for a walk, texting a friend, or chewing gum.

Have a Care Routine

Early in your smoking cessation journey, you should take special steps to meet your physical needs. Taking care of your body will help you avoid the misery of nicotine withdrawal.

The following tips will help you cope with nicotine withdrawal:

  • Eat a balanced diet.
  • Get more rest.
  • Hydrate well.
  • Exercise daily or go for a swim or a jog
  • Daily multivitamin intake
  • Practice relaxing techniques like Yoga and Pranayama (breathing exercises)

While nicotine withdrawal is unpleasant, it is an essential component of rehabilitation.

Get Clean

After your last smoke, throw away your ashtrays and lighters. Garments smelling of smoke should be laundered, as should carpets and furniture. Use air fresheners to remove lingering odors. If you smoked in your car, clean it up.

Find Techniques to De-Stress

Stress and anger are key smoking triggers that, if not managed properly, can undermine our attempts to quit. If you let it, early quitting can produce unbearable tension when mixed with daily stresses. Don’t get tired of doing something you enjoy every day to reduce tension.

Here are some stress-relieving techniques to help you cope:

  • Bathing is a great way to relax and avoid thoughts of smoking. Relax and unwind with candles and bath salts.
  • A 15-minute walk will help you feel less anxious and tense.
  • Close your eyes for a few minutes and visualize a beautiful place (real or imagined). Get comfortable, take a deep breath, and go there.
  • If you prefer a more violent route, pick up your boxing gloves or a cricket bat and take out your stress in other forms. 

Use Technology

Why not use an app to help you quit smoking and stay on track? Several free apps on the internet use evidence-based ways to help people quit smoking. These applications track how much you smoke, and how much money you’ve saved by quitting, offer tips on handling nicotine cravings, and assess your overall success.

Try Prescription Pills

If you feel the need to smoke, medications can lower your cravings and make it less pleasurable. Other drugs, including antidepressants and stimulants, can help with withdrawal symptoms such as depression and difficulty concentrating.


You gave up smoking for a reason or several. Allowing distance from the habit to distort knowledge is a mistake. Remind yourself of your reasons for quitting regularly.

They will never lose their truth, but they may lose their vitality if you are not careful.

Quitting smoking takes time. Take it day by day, and you’ll soon discover that what was once challenging work has become a rewarding endeavor.