In a world where the allure of cigarettes often masks the detrimental effects they have on our health, breaking free from the grip of nicotine can feel like an insurmountable challenge.

However, embarking on the journey to quit smoking is not just a step towards better health; it's reclaiming control over one's life.

With determination, the right resources, and sound strategies, anyone can overcome this addiction and bid farewell to cigarettes for good.

Join me as we explore nine tried and true tips to extinguish the smoking habit once and for all.

From understanding triggers to implementing effective coping mechanisms, these insights will empower you on your quest to nipping nicotine in the "butt" for good.

Why Should I Quit Smoking?

By now, we all know that smoking is bad for us—But are we actually aware of just how bad it is for us, as well as all of the consequences of cigarettes that extend far beyond cancer?

With over 7,000 toxic chemicals present in tobacco smoke, smoking is detrimental to nearly every organ and system in the body, causing a wide range of serious health problems and significantly reducing life expectancy.

Here are some specific, key reasons why smoking is bad for you:

Cancer Risk

Smoking is a leading cause of various types of cancer, including lung cancer, throat cancer, mouth cancer, esophageal cancer, bladder cancer, pancreatic cancer, and more. The chemicals in tobacco smoke damage DNA and can lead to the uncontrolled growth of cancerous cells.

Respiratory Diseases

Smoking damages the lungs and airways, leading to respiratory problems such as chronic bronchitis, emphysema (chronic obstructive pulmonary disease or COPD), and pneumonia. It can also worsen asthma symptoms and increase the risk of respiratory infections.

Cardiovascular Diseases

Smoking is a major risk factor for heart disease and stroke. It damages blood vessels, increases blood pressure, contributes to the buildup of plaque in arteries (atherosclerosis), and reduces the oxygen-carrying capacity of the blood, leading to an increased risk of heart attacks and strokes.

Chronic Health Conditions

Smoking is associated with various chronic health conditions, including diabetes, rheumatoid arthritis, osteoporosis, and gum disease. It weakens the immune system and can worsen the symptoms of existing health conditions.

Reproductive Health Issues

Smoking can have adverse effects on reproductive health, affecting both men and women. It can reduce fertility, increase the risk of pregnancy complications (such as miscarriage, preterm birth, and low birth weight), and impair the development of the fetus.

Premature Ageing

Smoking accelerates the ageing process, leading to premature wrinkles, sagging skin, and dull complexion. It reduces blood flow to the skin and decreases collagen production, resulting in skin damage and premature ageing.

Addiction

Smoking is highly addictive due to the presence of nicotine, a powerful psychoactive substance. Nicotine addiction makes it challenging for smokers to quit and increases the likelihood of continued tobacco use, despite knowing the associated health risks.

What is Secondhand Smoke, and Why is it Dangerous for Your Loved Ones?

Now that you know all of the health risks you are exposing yourself to every time you light up, it’s time to break down another brutal truth that is a hard one to swallow—The danger you are imposing not only to yourself but onto your loved ones through secondhand smoke.

Secondhand smoke, also known as passive smoke or environmental tobacco smoke (ETS), refers to the combination of smoke exhaled by a smoker and smoke emitted from the burning end of a tobacco product.

Secondhand smoke can linger in indoor environments, such as homes, cars, workplaces, and public spaces, even after the smoker has left, exposing others to its harmful effects.

Smoking not only harms the smoker but also poses health risks to non-smokers exposed to secondhand smoke. This is because when non-smokers are exposed to secondhand smoke, they inhale these toxic chemicals, putting them at risk for various health problems, including respiratory infections, asthma, lung cancer, and heart disease.

Some Shocking and Scary Statistics on Smoking

Now that you are aware of all of the health complications that tobacco and secondhand smoke causes, let’s put the impact of smoking into perspective on a global scale:

• About 1 in 4 adults, or 25% of the world’s adult population smoke tobacco
• More than 50 million 13-to-15-year-olds around the world smoke cigarettes or use smokeless tobacco products
• There are 1.1 billion smokers in the world
• There are another 200 million people in the world who use other tobacco products
• More than one-third of the men in the world smoke
• Tobacco kills up to half of its users who don’t quit
• Heart disease is the leading cause of death at the global level, with 20% of the deaths attributed to tobacco
• Every year, 1.9 million people around the world die from tobacco-induced heart disease
• Globally, about a quarter of the deaths caused by cancer are attributed to smoking
• Tobacco kills more than 8 million people prematurely each year, including about 1.3 million non-smokers who are exposed to secondhand smoke

The Good News—The Statistics Become Much More Positive After Quitting Smoking

Yes, the smoking statistics you just read are terrifying, but don’t worry—There is some good news.

Among people who are aware of the dangers of tobacco around the world, most want to quit, and that’s the first step toward another success story of someone who stopped smoking.

Here are some more encouraging statistics to turn you away from the lighter and lead you toward the light at the end of the tunnel of tossing out your cigarettes for good:

• If tobacco users take immediate action and quit, then their risk of heart disease will decrease by 50% after one year of not smoking
• Stopping smoking is beneficial at any age, improving health status and enhancing quality of life
• Quitting smoking reduces the risk of premature life and can add as much as a decade to your life expectancy
• A study done by Oxford University showed that smoking abstinence between weeks 9 and 24 was associated with significant improvements in anxiety and depression scores among 4,260 participants
• Another study conducted by the University of Wisconsin School of Medicine and Public Health in the US found that compared to smokers, ex-smokers scored higher on measures of overall quality of life, health-related quality of life, and positive emotions. After three years of quitting, ex-smokers also reported that they felt that they had fewer stressors in life.
• The right support system of counselling and medication can more than double a tobacco user’s chance of successfully quitting
• Brief advice from health professionals can increase quitting success rates by up to 30%
• Intensive advice from health professionals increases the chance of quitting by 84%

Furthermore, the following is a chart created by the CDC breaking down how long it will take for you to start experiencing several health benefits when you quit smoking.  

Time After Quitting Smoking and Health Benefits

Within Minutes of Quitting:

• Heart rate drops

Within 24 Hours of Quitting:

• Nicotine level in the blood drops down to zero
• The level of carbon monoxide in your bloodstream has dropped, meaning that oxygen can more easily reach your heart and muscles
• Blood pressure stabilises

1 to 12 Months of Quitting:

• Coughing and shortness of breath decrease

1 to 2 Years of Quitting:

• Risk of heart attack drops sharply

3 to 6 Years of Quitting:

• Added risk of coronary heart disease drops by half

5 to 10 Years of Quitting:

• Added risk of cancers of the mouth, throat, and voice box, drops by half
• Risk of stroke decreases

10 to 15 Years of Quitting:

• Added risk of lung cancer drops by half
• Risk of cancers of the bladder, esophagus, and kidney decreases

15 Years of Quitting:

• Risk of coronary heart disease drops to close of that of someone who does not smoke

20 Years of Quitting:

• Risk of cancers of the mouth, throat, and voice box drops to close to that of someone who does not smoke
• Risk of pancreatic cancer drips to close to that of someone who does not smoke
• Added risk of cervical cancer drops by about half

Tried and Trusted Tips That Will Help You Quit Smoking for Good

1. Remind Yourself of Your Personal Reasons to Stop Smoking

It’s easy to give up on your goals during tough times when you lose sight of why you are working so hard in the first place.

This is why this step is a fundamental building block in your journey towards a tobacco-free lifestyle.

Take the time to really contemplate all of the reasons driving you towards becoming an ex-smoker.

Are you tired of constantly being out of breath and gasping for air? Do you want to be around longer to see your precious babies grow up? Is the expensive cycle of buying cigarettes draining your bank account?

Write down these reasons, commit them to memory, and even carry them around with you so that whenever you may feel discouraged or tempted to throw in the towel, your motivation is always within close reach to keep you going.

2. Don’t Cut Back—Completely Cut Out Cigarettes!

Oftentimes, it’s tempting to tell ourselves that only one won’t hurt, but this sneaky statement couldn’t be further from the truth when it comes to smoking.

It is important to remember that we are dealing with an addiction here and having even just one cigarette when quitting smoking addiction can be detrimental for several reasons.

Firstly, it can trigger a relapse, as the nicotine in that one cigarette can reignite cravings and reinforce the habit.

Additionally, it can undermine your confidence and commitment to quitting, making it easier to cave into your cravings and rationalise future lapses. 

Moreover, smoking even one cigarette can reset the progress made in breaking the physical addiction and prolong withdrawal symptoms, sabotaging your efforts to quit and making it harder to achieve your long-term goal of becoming smoke-free.

There’s no cheat days when it comes to cutting out cigarettes, so don’t cut back. Cut them out completely!

3. Try to Avoid Any Triggers

Triggers for individuals attempting to quit smoking are diverse and unique to the person, ranging from environmental cues like seeing others smoke, visiting places where smoking is common, or seeing cigarette and tobacco displays in convenience stores, to emotional triggers such as stress, boredom, or anxiety.

To avoid these triggers, it's crucial to identify them first and then develop a proactive plan, as well as to devise a plan of action to take when you inevitably encounter these triggers in everyday life.

This plan may involve steering clear of environments where smoking is prevalent, finding alternative stress-relief strategies like exercise or meditation, or seeking support from friends and family during challenging times.

For example, if you’re feeling stressed or overwhelmed at work, rather than heading outside for a smoke break, head outside for a relaxing walk instead to take your mind off of things.

By recognising and actively avoiding triggers, individuals can significantly enhance their chances of successfully quitting smoking and maintaining a smoke-free lifestyle.

4. Give Your Mouth Something Else to Chew On

Finding alternatives to smoking, such as chewing on something else, can be a helpful strategy and distraction when trying to quit.

Many people find success by substituting cigarettes with items like sugar-free gum, crunchy vegetables, or small snacks.

Chewing on these substitutes can help satisfy the oral fixation and hand-to-mouth habit associated with smoking.

Additionally, it can provide a distraction during cravings and help manage stress or anxiety.

However, it's important to choose healthy options to avoid replacing one unhealthy habit with another. Consulting with a healthcare professional can offer personalised advice and support to effectively incorporate alternative strategies into your quit plan.

5. Find Healthy Relaxation Techniques and Ways to Cope with Stress

One of the most universally reported reasons that people tend to reach for a cigarette is to cope with stress, as one of nicotine’s effects on the body is an immediate sense of relaxation.

However, this relaxation effect is short-lived, with symptoms of withdrawal kicking in as fast as you can squash out a cigar.

When quitting smoking, it is a requirement that you find alternative, healthy ways to relax and manage stress.

One effective strategy is to explore various relaxation techniques that can ease tension and reduce cravings. Deep breathing exercises, meditation, and progressive muscle relaxation are examples of techniques that can help calm the mind and body.

Other beneficial coping mechanisms include engaging in physical exercise like yoga or tai chi, which not only promote relaxation but also provide a healthy outlet for stress.

However, remember that any type of exercise, whether swimming, running, stretching, or meditating, is a powerful combatant to stress.  

This is because exercising causes the release of endorphins, which are natural chemicals produced by the body, known to alleviate pain and induce feelings of euphoria. The release of these endorphins has also been scientifically proven to improve mood and reduce stress levels.

It's important to recognise that coping with stress is a personal journey, and what works for one person may not work for another.

Experimenting with different techniques and strategies is key to finding what resonates best.

By incorporating healthy relaxation techniques and coping mechanisms into a quit-smoking plan, you can better manage stress and increase your chances of successfully quitting for good. 

6. Distract Yourself from Nicotine Cravings with Other Activities

Initially, when people decide to cut anything out of their lives, smoking included, the free time and mental space that it leaves behind can feel like a void that needs to be filled—especially when you’ve maintained the same lifestyle and habits for so long.

This is why distracting yourself from nicotine cravings and replacing old habits with other activities is absolutely essential when aiming to quit smoking.

When cravings strike, engaging in activities that capture your attention and focus and spark interest can help redirect your thoughts away from the urge to smoke.

For example, pursuing hobbies, such as painting, gardening, or playing a musical instrument, can provide a sense of fulfillment and satisfaction while keeping your mind, body, and time occupied.

Physical activities like going for a walk, practising yoga, or hitting the gym not only distract from cravings but also release endorphins, which can improve mood and reduce stress.

Additionally, socialising with friends and spending time with loved ones can offer emotional support and provide a warm and welcome distraction from cravings.

By incorporating various activities into your daily routine, you create a repertoire of healthy distractions that empower you to resist cravings and stay committed to your quit-smoking goals.

7. Talk to Your Doctor About Nicotine Replacement Therapy

Unfortunately, in most cases, quitting smoking is not as easy as tossing your tobacco products into the trash—Smoking is an addiction fueled by your body’s dependence on nicotine.

This is why when considering quitting smoking, discussing nicotine replacement treatment (NRT) with your doctor can be a vital stepping stone towards success.

NRT options, including patches, gum, lozenges, inhalers, or nasal sprays, can help alleviate withdrawal symptoms and cravings by providing controlled doses of nicotine without the harmful chemicals found in cigarettes.

Your doctor can assess your individual needs and health status to recommend the most suitable NRT option and dosage for you.

They can also offer guidance on how to use NRT effectively and address any concerns or questions you may have.

By incorporating NRT into your quit plan under medical supervision, you increase your chances of breaking free from smoking and improving your overall health and well-being.

8. Surround Yourself with Friends and Family Who Will Support You and Hold You Accountable

No matter how strong or solid you are in pursuit of achieving your goals, remember that we are always stronger together. You are not alone, and you don’t have to struggle in silence or isolation.

In fact, surrounding yourself with friends and family who will support you and hold you accountable can be instrumental in achieving your goals, especially when it comes to quitting smoking.

Having a strong support network provides encouragement, understanding, and motivation during challenging times. Friends and family members can offer emotional support by listening without judgment, providing words of encouragement, and helping to keep you focused on your journey to quitting smoking.

Moreover, they can hold you accountable by reminding you of your commitment to quit, offering distractions when cravings strike, and celebrating your progress and milestones along the way.

Their unwavering support and accountability can serve as a powerful source of strength and resilience, making the quitting process feel less daunting and more achievable.

By surrounding yourself with individuals who genuinely care about your well-being and are invested in your success, you create a nurturing environment that fosters growth, resilience, and ultimately, success in your journey to becoming smoke-free.

9. Get Professional Help—Join a Stop Smoking Support Group and Enroll in a Program Designed by Experts to Help You Quit

Getting professional help, such as joining a stop smoking support group or enrolling in a program designed by experts, can significantly increase your chances of successfully quitting smoking.

Support groups offer a nurturing environment where you can connect with others who understand you and are going through similar challenges, share experiences, and receive encouragement and guidance.

Being part of a support group provides accountability and motivation, as members hold each other accountable for staying smoke-free and celebrate milestones together.

Additionally, enrolling in a program designed by experts offers structured guidance and evidence-based strategies tailored to your individual needs.

These programs often include counselling, behavioural therapy, and access to medications that can help manage cravings and withdrawal symptoms.

By seeking professional help, you gain access to valuable resources, support, and expertise that empower you to overcome obstacles and achieve long-term success in your journey to quit smoking.

Most Importantly...Don’t Give Up!

Remember that progress does not always mean perfection.

We all make mistakes, and although the journey toward a smoke-free life is more than worth all of the hard work, it is an undeniably difficult path to tread with many ups and downs along the way.

Even if you slip up, don’t use that as an excuse to give up. Every day is a new day and a new opportunity to start again.

No matter who you are, how old you are, how long you’ve been smoking, or whatever you are going through, it is never too late to turn your life around in pursuit of your own health and happiness.

Want to stop smoking but not sure where to start? Click here for resources that will send you on your way to success.

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