Health

15 Tips On How To Quit Smoking

stop smoking
Written by Anum Sharf

Are you trying to quit smoking but do not know how to do it or where to start. Here we have a list of tips you can use to help you quit smoking and lead a healthier and smoke free life.

1. MAKE A LIST OF PROS AND CONS

Dr. Daniel Z. Lieberman director of Clinical Psychiatric Research Center at the George Washington University Medical Center in Washington D.C recommends making a list of pros and cons of smoking for yourself write down all the things you like about it on one side and all the things you don’t like on the other side. Keep this list in your mind and make changes in it over the time. Ask the people close to you about the things they do not like about your smoking. When the cons start getting more than the pros you will be ready to quit.

2. MAKE A LIST OF REASONS YOU DON’T WANT TO QUIT

You need to be honest and thorough while making this list. While making it you might feel discouraged but you need to stay focused. For every reason you write down for not quitting smoking write down next to it a healthy alternative. For example if your reason for not quitting is because nicotine is a very addictive drug your alternative can be something to replace the nicotine or another example is if you think smoking helps you to cope with stress you can replace it by going for walks. The more you find out alternatives for your reasons for not quitting the more there are chances that you will succeed.

3. SET A TARGET

You might want to think about making a contract for yourself in which you set down a target date when you will quit smoking and write down the main reason why you want to quit for example because of a loved one or maybe your health. Keep this with you all the time.

4. STOP BUYING CIGARETTE CARTONS

Once you have decided to quit do not buy cartons of cigarettes instead just buy one pack at a time. Keep just one or two cigarettes with you all the time so if you crave for more you don’t have access to them all the time and this will gradually bring you down to lesser cigarettes.

 5. IDENTIFY AND RECTIFY

You need to identify the times when your craving for smoking is at its peak. Once you can identify what triggers your craving you need to make a plan to overcome it. It is recommended to go for a walk, drink water, take a nap, play a game, drink some coffee or tea, practice breathing deeply, wash your car, clean out a closet or something, have sex, eat chewing gum, wash your face, brush your teeth. You can make a list of these things and keep a copy of it with you all the time whenever a craving hits you check out list whatever you can do that moment indulge yourself in it.

6. QUIT WHEN YOU ARE HAPPY

A study has shown that quitting smoking is less successful if you quit in a state of depression or when you are under a lot of stress.

7. TIME TO TAKE ACTION

As you near your target date you need to get rid of everything that reminds you of smoking. You have to do this thoroughly, get rid of all the leftover cigarettes, cigarette holders, lighters, ashtrays, matches you have at home, get rid of any of these things that you keep in your car as well.

stop-smoking

8. COLLECT ALL THE MONEY IN A JAR YOU HAVE SAVED ON CIGARETTES

This will help you to see physically how much money you have been spending on cigarettes. Use this money to do something you always wanted to do but could not afford maybe something like a vacation.

9. USE DECAF

While quitting smoking it is wise to switch to decaf till you are cigarette free for at least two months as using too much caffeine while you are trying to quit smoking can give you the jitters.

10. KEEP YOURSELF MOTIVATED

You can do this by reminding yourself about all the difficult things you have been able to do in the past. You can get help from close friends and family in reminding you of the challenges you successfully overcame. This will give the boost of confidence you will be needing to stand by your pledge.

11. ALTERNATIVES

You may want to replace cigarettes with a healthy snack if you are weight conscious for example a celery or carrot stick, sunflower seeds, sugar free gum etc. You can also try to replace our habit of smoking with a habit of eating nuts ,for every cigarette you smoke eat a few nuts in their shells instead this will keep your hands and mouth engaged just like when you are smoking. You can also switch to herbal tea instead of smoking. The brewing and slowly drinking the tea will release your stress the same way nicotine does. Or you may keep cinnamon flavored toothpicks with you and use them whenever you feel like smoking.

12. NO MORE CIGARETTE BREAKS

If you have a habit of taking a cigarette break during work hours you have to switch it with something like a quick computer game , call a friend instead, take a stroll or eat a healthy snack outdoor but stay away from the smoking area.

13. NO SMOKING ZONE

Create a no smoking zone for yourself. Do not allow anyone to smoke or use tobacco around you whether it is home, car or even when you are outside like a restaurant. Hang no smoking signs around your house and even in your car.

14. MAKE YOUR LIST

Make a list of all the ways smoking damages your health and place it in your house at a place where it is visible. Whenever you get the urge to smoke take a look at it.

  • Increases risks of different types of cancers such as lung, pancreatic, mouth, bladder and others and also leukemia.
  • Increases risks of heart diseases, high blood pressure, stroke and diabetes
  • Reduces folate levels which can result in depression, Alzheimer’s disease and increases the risks of heart diseases.
  • Affects memory
  • Makes bones thin
  • Increases chances of impotence
  • Fertility reduction
  • Affects your senses of taste and smell
  • Results in premature deliveries and low weight at birth
  • Smoking during pregnancy can result in the child developing diabetes or getting obese in his later life

15. ACUPUNCTURE

Auricular acupuncture restrains your craving for smoking successfully. You can also do it yourself by putting pressure on the acupuncture points whenever you feel the craving. We hope you succeed in your quest but if just in case you relapse don’t get disheartened just start again there are people who have to quit more than five times before they are successful just remember WHEN THERE IS A WILL THERE IS ALWAYS A WAY.

About the author

Anum Sharf

It's strange but Anum never thought of being a freelance writer, she had different plans. But after her studies she started working for a friend as a writer and started liking the field so much that she decided to stay in it.

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