Achieve and manage a smoke-free life by reading our effective top tips to help you quit smoking for good.
Irrespective of how many times you hear the line “cigarette smoking is injurious to health”, quitting this bad habit is easier said than done. That is why tobacco smoking is categorized as an addiction. Like Mark Twain said, “Quitting smoking is easy. I’ve done it a thousand times.” Maybe you have tried different ways to quit smoking before. Not succeeding at putting down the smokes may have caused you to spiral as you question your willpower and mental strength and wonder how to stop smoking cigarettes. The reason you might have struggled to stop smoking in the past is because of the way nicotine works.
Nicotine is the drug that is naturally found in tobacco. What many do not know is that nicotine can hook you as quickly and as surely as heroin and cocaine. Not only does a person become dependent on nicotine for physical gratification over time, but the drug also works on a mental level to make you dependent. This two-pronged dependence is why some people have such a hard time quitting smoking and staying away from cigarettes for any prolonged period of time. When you first try to stop smoking, your physical dependence causes a whole host of withdrawal symptoms. This is further exacerbated by your mental dependence that makes it hard for you to stay away from smoking. In order to quit smoking and stay quit, you will have to factor in both physical withdrawal symptoms and mental dependence. These have been taken into consideration for our top tips to help you quit smoking for good.
Perhaps you reached for your first cigarette when you were trying to distract yourself from something unpleasant happening in your life. Nicotine pretends to help you by raising pleasant feelings. It also acts as a depressant which intercepts the nerve signals and flow of information to your brain. Over time, the number of cigarettes that you smoke daily keep increasing. Why? Because your body develops a tolerance to the drug, and you need more and more of it in order to get the same high that you used to when you started.
There are many ways to stop smoking, however the lowered levels of nicotine will still cause the same bunch of withdrawal symptoms. Most withdrawal symptoms start within a few hours after you’ve quit smoking. These symptoms reach their worst over the next 2-3 days as this is the amount of time it takes for your body to flush out all the nicotine and most of its by-products out of the body. Withdrawal symptoms are likely to last for a few days or even weeks, however, every day that you stay away from smoking reduces the intensity of the withdrawal symptoms.
These symptoms include dizziness, frustration, irritability, anxiety, restlessness, headaches, tiredness, weight gain, cough and sore throat, reduced heart rate, constipation, sleep problems, tightness in the chest, etc. Sometimes dealing with these withdrawal symptoms turns out to be too much for the smoker, who then gives up on the ‘quit smoking’ idea. A part of why this happens is because you are not mentally prepared to stop smoking. Here are a few quit smoking tips to help you understand how to quit smoking cigarettes, anticipate issues, and stay quit for good.
The first of our top tips to help you quit smoking for good, is to be honest. The best way to quit smoking is to write down all the things that you like about smoking as well as all the things you hate. Work on this list for a few days, and when the cons of smoking outweigh the pros, you are ready to quit smoking. Then make a list about why quitting smoking will be difficult for you personally. If you are someone who smokes when you are stressed out, quitting smoking might present a challenge as you are left wondering what your stress reliever will be if you do quit smoking. Once you have written down why quitting will be difficult, begin to look for solutions. There are a number of stress relievers out there – walks, some exercises, meditation, etc. Substitute your cigarette with that stress relieving solution. If you are worried about the fact that nicotine is addictive, opt to use stop smoking aids such as a nicotine replacement gum or other alternative instead. Anticipating your arguments and preparing possible solutions is one of the most effective ways to quit smoking and will give you a better chance of success.
Once you’ve prepared these lists, it’s time to decide D-Day or set a quit date. One of our quit smoking tips is to keep a list of reasons why you quit smoking with you at all times. Whether it is for personal growth or your family, it will help to keep your reasons close by for when you feel weak. Make a list of the times when you smoke for at least a week before you quit. This will help you figure out when the cravings will hit you really bad, so you can be prepared once D-Day starts and utilise our stop smoking tips effectively.
A nicotine craving is something that you have to plan for. What will you do when the craving hits? Some of the stop smoking aids include taking a short walk, kissing your spouse or child, playing a game, listening to a song, washing your face, chewing gum, meditating, making a cup of tea, etc. One of the top tips to help you quit smoking for good is to remember to quit when you are in a good mood because research shows that if you quit smoking when you are depressed or stressed, the chances of success are lowered.
Among our quit smoking tips is to get rid of all the stuff that reminds you of smoking, including lighters, matches, cigarettes or cases, ashtrays, etc. This is one of the best ways to stop smoking, so get them out of your sight, so they do not trigger a craving. This also means ensuring that no one in your house smokes, and you do not spend any time passive smoking around friends. The best way to quit smoking is to create a no-smoking zone wherever you are – the people who care for you will respect your choices. Another one of our top tips to help you quit smoking for good is to switch to decaffeinated coffee or drinks for at least two months after you quit smoking, as studies show that consuming caffeine while you are trying to quit smoking can cause excessive jitters, and may even trigger cravings.
This is not the first time that you have dealt with difficult things in your life. You have a 100% survival rate when faced with trying times. Think of difficult things you have overcome in your life, and give yourself the motivation you need to stick to your plan to quit smoking.
The trick to how to quit smoking cigarettes is to switch your habit for a healthier one. Every time you feel the need for a smoke, munch on a few nuts, sunflower seeds, or sugar-free gum as they will act as stop smoking aids. This will give you the physical and oral sensations that you would otherwise enjoy while smoking. A lot of people will probably spend a large amount of time at work, so one of our stop smoking tips relates to the workplace. Many people tend to smoke when they have a break at work, so you may be wondering how to stop smoking cigarettes during this time. Once you quit smoking, you may face a short break with nothing else to do, so switch your cigarette with a hot cup of tea or chew on some cinnamon when you feel a craving.
The final of our top tips to help you quit smoking for good is to put up a list of all the ways smoking can damage your health. This list would mentions dangers to your health, such as:
Cigarette smoking causes –
And so on.
Remember a relapse is possible. However, a relapse does not mean that you have failed. It simply means that you have tried, and it is time to try again, as you have knowledge on how to stop smoking cigarettes, you just need to put it into practice. Studies show that some of us, like Twain, have to quit smoking as many as eight times before being successful. Be patient with yourself and follow our top tips to help you quit smoking for good.
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