How to quit smoking: Here are 9 ways to help you

How to quit smoking: Here are 9 ways to help you

World no tobacco day is celebrated every year on 31st May.

Theme of this year (2023) is “We Need Food, Not Tobacco “

If you are ready to quit smoking and looking for support, these 9 tips will help you kick the habit once and for all.

After all, studies show that those who follow a plan to quit smoking are more likely to be successful in the long run. Keep reading to find out how to quit smoking today.

1- Decide to make a change

When it comes time to quit smoking, it is important that you decide to make a change.

Write down exactly why you want to quit, and how your life will be better as a non-smoker.

From your sense of smell and taste to your physical fitness and bank account, quitting smoking can improve almost every aspect of your life.

Be sure that you are making these changes for yourself rather than anyone else.

Once you truly understand how much smoking has negatively impacted your life, there will be no doubt in your mind that quitting is right for you.

2- Set yourself up for success

If you are serious about quitting smoking, there are some simple ways you can prepare for it.

 I recommend taking a few weeks (or even months) before you actually set out to quit, so that your transition is as smooth as possible.

Set yourself up for success by doing things like starting an exercise routine and bringing healthy foods into your house or workplace, which will make it easier for you to stay on track.

At the same time, recognize that giving up smoking is not easy and change doesn’t happen overnight.

It took a lot of work for you to get where you are now stop beating yourself up about all of that  but know that no matter how hard it seems right now, quitting will be easier than continuing.

3- Dealing with withdrawals

If you are smoking and quitting, then you have to deal with withdrawal symptoms. These vary from person to person.

Some people might experience headaches, nausea, or even cramps.

If your body is used to receiving nicotine for a certain period of time each day, it will be deprived of that much-needed boost for at least a few days after your last cigarette.

Although these withdrawals are not dangerous and pass within several days, they can still cause some temporary discomfort until your body adapts to life without cigarettes.

Nicotine replacement therapies (NRT) such as patches or gum can help reduce physical cravings during early stages of quitting smoking but they should never be seen as an alternative.

4- Take baby steps

Share your plans with people close to you, as they can help you stick with your decision by encouraging you and being a source of accountability.

To start with, there is nothing wrong with asking a friend or family member for their support.

In fact, most people who quit smoking find it helpful to tell friends and family that they are quitting whether just to get their support or as part of a larger plan.

This helps ensure that when things get hard (and they will), you have someone in your corner cheering you on.

Next time you talk about quitting, ask for support instead of just grumbling about all those cigarette breaks at work.

You may be surprised how many people want to support you but are not sure how best to do so.

5-Join an online community

Research shows that smokers who have at least one friend or family member they can talk to about quitting are more likely to succeed.

But you don’t have to ask around or attend a support group in order to join an online community. On Reddit, for example, there is r/Stopsmoking—an active subreddit with people of all backgrounds and locations coming together for advice and encouragement.

Plus, it doesn’t matter if you go cold turkey (just be aware that side effects will occur) or choose another method.

Groups like these also offer tips on how not smoke in your first days of quitting smoking.

6- Talk to friends and family

Like any addiction, quitting smoking often means managing physical cravings, which can be incredibly difficult on your own.

The key is to lean on others for support and motivation and it helps a lot if those people understand what you are going through.

While not everyone will be supportive of your decision, it is better than isolating yourself from friends and family when you’re at your most vulnerable.

If you need help finding an online community of like-minded people who can support you through quitting smoking, check out Smokefree.gov .

There are many other great resources as well just do a quick Google search for quit smoking online community or smoke free forum.

7- Exercise

For many smokers, kicking a nicotine habit is simply too much work physically, mentally and emotionally.

If you are looking for an alternative solution for quitting smoking that doesn’t include drugs or supplements, consider exercise.

A study published in Addictive Behaviors found that regular exercisers are 50 percent more likely to quit smoking compared with those who are not physically active.

And when participants in a second study were asked why they broke their smoking habit, 45 percent cited exercise as a key factor.

Remember, just 15 minutes of exercise three times per week will improve your health and make you feel better than nicotine ever could.

8- Add new things in your life

If you are going to quit, you need things to do and new activities to explore. Going out for an afternoon jogging might seem difficult if you have not been active for years, but walking is always a better option than smoking.

Go hiking with friends or sign up for a class at your local gym. Try something completely different, like rock climbing or pottery painting.

Breaking your daily routine can keep you from getting stuck in a rut while also providing new experiences that will make quitting much easier.

Even if you don’t stick with your new hobby, it is still important that you get out of your normal routine and try something else once in awhile even if just as an excuse not to smoke.

9- Hang on

Whether you know it or not, nicotine is a powerful drug withdrawal from it can be as intense as withdrawal from heroin.

That said, if you are going cold turkey (i.e., quitting cold turkey), there is a good chance that your body will experience physical and psychological effects like irritability, insomnia, depression, headaches and weight gain all things that could tempt you back into smoking.

If possible, use a combination of professional help (such as with nicotine replacement therapy) with support from family and friends for your best chance at success.

Remember. Nicotine is highly addictive; if you smoke more than 20 cigarettes per day or have more than five years of smoking under your belt, quitting will take significant effort on your part.

Conclusion

If you have decided that you are finally ready to quit smoking, it is time to think about what you need in order to stay on track and reach your goal.

You may want some tips and tricks or extra motivation along the way. While quitting smoking may seem like a very challenging task, it is really important for you not only physically but mentally as well.

Don’t let nicotine addiction control your life anymore.

It is time for change. With these 9 tips, quit smoking will be easier than ever.

Last but not the least,  staying positive and being motivated are key elements of success.