Tips to Quit Smoking
0 COMMENTS

6 Tips to Quit Smoking That Work

When most people think of addiction, the associations that come to mind are often alcohol, drugs, and sometimes things like gambling and sex. This isn’t much of a surprise due to what has become epidemic-level rates of drug addiction worldwide, the persistence of alcoholism over the past century, and the increasingly publicity that addictive behaviors like sex and gambling have been receiving.

While these are serious issues that warrant all the attention they get from public officials, law enforcement, and society at large, many overlook what has remained one of the most widely used and highly addictive substances alongside the likes of alcohol, cocaine, and heroin. The substance in question is, of course, tobacco. If you need some tips to quit smoking that have worked for thousands of others like yourself, you’ve come to the right place. 

In the United States alone, society’s history with tobacco is quite extensive as the smoking or consumption of tobacco was a popular pastime among the Native Americans even before Columbus sailed the ocean blue. By roughly a century later, American settlers had commercialized tobacco, planting it in huge crops that would become the precursor to a booming tobacco industry. Today, it’s estimated that almost 18 percent of American adults—or 42.1 million—are smokers.

Although mid-century advertisements romanticized the smoking of cigarettes to make it more widely appealing, the public perception has changed and made it more trendy to not smoke rather than to smoke. Those who have unsuccessfully tried to quit smoking can verify that it’s not exactly the easiest feat; however, individuals who currently smoke cigarettes and wish they didn’t should consider the following six tips to quit smoking that have helped numerous smokers kick the nasty habit for good.

1. Research the Health Effects of Smoking Cigarettes

It’s often said that ignorance is bliss. In the days when smoking cigarettes was seen as trendy or even sexy, the majority of individuals were unaware of the numerous health effects that would be attributed to tobacco as research would continue to stack against it over the years. We’ve come to discover that the tobacco can cause a number of lung diseases such as emphysema and chronic bronchitis, cardiovascular diseases, many different types of cancer, diabetes, and even a weakened immune system.

We’ve come to discover that the tobacco can cause a number of lung diseases such as emphysema and chronic bronchitis, cardiovascular diseases, many different types of cancer, diabetes, and even a weakened immune system.

While several of those conditions might sound logical of a substance that is most frequently administered into the lungs, some of the unexpected effects of smoking include rheumatoid arthritis, ectopic pregnancies in women, a tendency to experience broken or fractured hip bones, and there are even elevated rates of tuberculosis among smokers. Becoming acutely aware of the damage that smoking causes to one’s health can be instrumental in the conviction one needs to quit smoking for good.

2. Try Nicotine-Replacement Therapy

For a person who smokes cigarettes, it’s not exactly the tobacco to which he or she is addicted, but rather the nicotine that it provides. Those who have been unsuccessful in previous attempts to quit smoking most commonly relapse due to experiencing nicotine withdrawal. Similar to withdrawal that one experiences after kicking an alcohol or drug habit,

Similar to withdrawal that one experiences after kicking an alcohol or drug habit, nicotine withdrawal symptoms include things like anxiety, depression, restlessness, nausea, agitation, fatigue, insomnia, inability to concentrate, nausea, and so on. In essence, it’s the withdrawal symptoms that lead individuals trying to quit smoking to pick the habit up once again.

However, nicotine-replacement therapy—which involves using the special gum, patches, lozenges, and other products available—in order to reduce or alleviate the withdrawal symptoms. These products work by delivering a very small amount of nicotine into one’s system, barely satisfying the body’s requirement for nicotine so that the individual experiences minimal to no withdrawal while allowing the individual to substantially decrease intake of nicotine. One can simply taper his or her use of these products in order to need neither cigarettes nor the gum, lozenges, or patches.

3. Develop a Healthier Oral Fixation

The act of smoking requires frequent interaction and contact with one’s mouth, which is an activity that is also associated with eating. This is partly why a number of individuals—roughly four out of every ten—experience weight gain after they quit smoking: they replace cigarettes with food. However, smoking can be replaced with an activity other than eating, such as chewing gum or mints. Some have even suggested carrying around a small bag of baby carrots when they’re at home for them to munch on; the baby carrots are of comparable size and shape as cigarettes and oftentimes individuals report simply holding a carrot between their lips for a while, which is similar to how individuals hold cigarettes with their lips when they smoke.

Some have even suggested carrying around a small bag of baby carrots when they’re at home for them to munch on; the baby carrots are of comparable size and shape as cigarettes and oftentimes individuals report simply holding a carrot between their lips for a while, which is similar to how individuals hold cigarettes with their lips when they smoke.

4. Track Your Progress

Nothing is more motivating than actually seeing progress and the fruits of one’s labor. It serves as quantifiable evidence that an individual’s efforts are actually paying off. As such, many have found it helpful to keep a progress journal to record the progression from smoker to ex-smoker. This involves recording exactly how many cigarettes one has smoked each day. In the beginning, an individual might be smoking two packs of cigarettes each day, which is 40 cigarettes, with the intent of being down to only one pack each day after two weeks. By tracking one’s progress, an individual will see improvement and be getting closer and closer to his or her goal. Progress is also very motivating and often inspires individuals to increase their determination and efforts.

In the beginning, an individual might be smoking two packs of cigarettes each day, which is 40 cigarettes, with the intent of being down to only one pack each day after two weeks. By tracking one’s progress, an individual will see improvement and be getting closer and closer to his or her goal. Progress is also very motivating and often inspires individuals to increase their determination and efforts.

5. Involve Family, Friends & Other Loved Ones for Support

When an individual sets a goal and then gives up on that goal, it’s easy to tell oneself that there were extraneous variables that prevented the accomplishment so as to not have to be accountable for failing. By creating a support network and involving loved ones in the effort to quit smoking, an individual is ensuring that he or she will be held accountable for the goal of quitting smoking. Moreover, the support and encouragement of loved ones tend to make individuals better able to persevere to the completion of a task or the achieving of a goal.

6. Learn a New Routine & Ways to Manage Stress

Smoking is a very routine or habit-based activity that tends to be triggered due to a number of different circumstances. For instance, stress continues to be one of the main stimuli that trigger cravings for a cigarette, but there are a number of other cues such as having a smoke with coffee, after a meal, before bed, and so on. As such, an effective way of ensuring greater success in quitting smoking is to learn better, alternative ways to deal with stress as well as the numerous craving triggers. Individuals often have great success when they participate in some sort of physical activity in instances when stress causes cravings for a cigarette. Additionally, individuals might try supplementing the post-meal cigarette with a big glass of water, a cup of coffee, a stick of gum, or a couple of mints. In short, it’s important to have alternatives for those times when having a cigarette was a part of a routine or ritual.

Individuals often have great success when they participate in some sort of physical activity in instances when stress causes cravings for a cigarette. Additionally, individuals might try supplementing the post-meal cigarette with a big glass of water, a cup of coffee, a stick of gum, or a couple of mints. In short, it’s important to have alternatives for those times when having a cigarette was a part of a routine or ritual.

Individuals often have great success when they participate in some sort of physical activity in instances when stress causes cravings for a cigarette. Additionally, individuals might try supplementing the post-meal cigarette with a big glass of water, a cup of coffee, a stick of gum, or a couple of mints. In short, it’s important to have alternatives for those times when having a cigarette was a part of a routine or ritual.

Health & Happiness are a Phone Call Away with Drug Treatment Center Finder

Tobacco is often overlooked when individuals think of dangerous, addictive substances. Because of this, many people think that they can fight the addiction by themselves. If these tips to quit smoking don’t seem to be working for you, it may be time to take advantage of the numerous tools and strategies that are available to make it a bit easier to quit smoking. If you or someone you love is suffering from some type of addiction or dependency and would like to learn more about recovery, Drug Treatment Center Finder can help. Call today to speak with one of our recovery specialists who can help you or your loved one to begin the journey toward health, happiness, and fulfillment.