Smoking is a harmful habit that can lead to many health problems and even death. But quitting smoking is not easy, especially when you face cravings, withdrawal symptoms, and stress. You may feel like smoking is the only solution to your problems, and you may doubt your decision to quit.

This is what author Alan Carr, who wrote a book on how to quit smoking, says:

The moment you quit smoking, you start blaming everything wrong in life on quitting. Now if your mind stops working, instead of accepting it, you get out of the situation, you start saying ‘I wish I could light a cigarette and all my problems would be solved’ and from there you start thinking about yourself. Start questioning your decision to quit smoking.’

But don’t let these thoughts discourage you. Millions of people around the world have successfully quit smoking, and you can too. You just need some motivation, support, and strategies to overcome the challenges.

Today, on World No Tobacco Day, we are here to help you with some tips and tricks on how to quit smoking. But before you start, make sure you consult a professional health care provider for advice and guidance.

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Why Quit Smoking?

You probably already know that smoking is bad for you, but do you know how bad it is?

According to the World Health Organization (WHO), tobacco kills more than eight million people every year, including an estimated 1.3 million people who do not smoke themselves but are exposed to secondhand smoke.

The Health Risks of Smoking

Tobacco contains more than 7,000 chemicals, 70 of which can cause cancer. Smoking can damage almost every organ in your body, and increase your risk of various diseases, such as:
  1. Lung cancer
  2. Heart disease
  3. Stroke
  4. Chronic obstructive pulmonary disease (COPD)
  5. Asthma
  6. Diabetes
  7. Tuberculosis
  8. Eye problems
  9. Oral problems
  10. Infertility
  11. Impotence
  12. Osteoporosis
  13. And more
The WHO warns that ‘all types of tobacco are harmful and there is no safe level of tobacco exposure.’

The Health Risks of Secondhand Smoke

Even if you are not a smoker, you can still suffer from the effects of secondhand smoke. A technical officer for tobacco control at the WHO European Office, says:

‘For non-smokers, secondhand smoke increases the risk of lung cancer by 20 to 30 percent.’

‘Exposure to secondhand smoke for less than an hour can damage the lining of the heart’s arteries, increasing the risk of heart attack.’

The Benefits of Quitting Smoking

Quitting smoking can improve your health and quality of life. It can also protect the health of your family and friends, who may be exposed to your smoke. Some of the benefits of quitting smoking are:
  1. You will breathe easier and cough less
  2. You will have more energy and stamina
  3. You will have a better sense of smell and taste
  4. You will have a lower risk of cancer, heart disease, stroke, and other diseases
  5. You will save money that you would spend on cigarettes
  6. You will have a better appearance, with less wrinkles, stains, and bad breath
  7. You will feel more confident and proud of yourself.

How to Quit Smoking?

Quitting smoking is a personal decision that requires commitment and determination. There is no one-size-fits-all method that works for everyone. You have to find what works best for you and your situation. Here are some general tips and tricks that can help you quit smoking:


Make a Plan

  1. Make a list of the reasons why you want to quit smoking. Write them down and keep them in a place where you can see them often. Remind yourself of these reasons when you feel tempted to smoke.
  2. Tell people around you that you are quitting. Ask for their support and encouragement. Avoid people who smoke or situations that trigger your urge to smoke.
  3. If you have tried quitting before, remember what worked for you and what didn’t. Learn from your past experiences and avoid repeating the same mistakes.
  4. Set a quit date and stick to it. Mark it on your calendar and prepare yourself mentally and physically for it.

Manage Your Cravings

  1. Identify when and why you crave a cigarette. Make a list of all the situations that make you want to smoke, such as driving, taking a break from work, after eating, when you are stressed or bored, etc. Then, next to each situation, write an alternative activity that you can do instead of smoking. For example, you can drink tea or coffee after meals, go for a walk or exercise when you are stressed, chew gum or candy when you are bored, etc.
  2. Use nicotine replacement products, such as sprays, gum, patches, lozenges, inhalators and mouth and nasal sprays, or e-cigarettes, to help you cope with the withdrawal symptoms. These products can reduce your nicotine cravings and make it easier for you to quit. However, you should consult your doctor before using them, as they may have side effects or interactions with other medications. You should also follow the instructions on how to use them correctly and safely.
  3. If you feel like you can’t resist the urge to smoke, tell yourself to wait for another 10 minutes. Then, try to distract yourself with something else, such as calling a friend, reading a book, playing a game, or doing a hobby. You can also sit in a place where smoking is not allowed, such as a library or a restaurant. Chances are, the craving will pass and you will feel proud of yourself for not giving in.

Stay Active and Healthy

  1. When you feel the urge to smoke, go out and exercise. Physical activity can boost your mood, reduce your stress, and improve your health. It can also distract you from smoking and make you feel good about yourself. You can choose any type of exercise that you enjoy, such as walking, jogging, cycling, swimming, dancing, or yoga. Aim for at least 30 minutes of moderate exercise every day.
  2. Eat a balanced and nutritious diet. Avoid foods that make you want to smoke, such as spicy, salty, or fatty foods. Instead, eat more fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Drink plenty of water to keep yourself hydrated and flush out the toxins from your body.
  3. Get enough sleep and rest. Quitting smoking can affect your sleep quality and make you feel tired or irritable. Try to maintain a regular sleep schedule and avoid caffeine, alcohol, or nicotine before bedtime. You can also practice relaxation techniques, such as meditation, breathing exercises, or listening to soothing music, to help you fall asleep.

Reward Yourself and Celebrate Your Success

  1. Keep reminding yourself of the benefits of not smoking and how much you are improving your health. Reward yourself for your achievements, such as going a day, a week, or a month without smoking. You can treat yourself to something that you like, such as a movie, a book, a meal, or a gift. You can also use the money that you save from not buying cigarettes to buy something more valuable, such as a vacation, a gadget, or a donation to a charity.
  2. Celebrate your milestones and share your progress with your family, friends, or online communities. You can also join a support group or a quit program to get more help and encouragement from other quitters. You can find many online resources that offer facts, tips, tools, and resources on how to quit smoking.

Conclusion:

Quitting smoking is one of the best things that you can do for yourself and your loved ones. It can improve your health, your appearance, your confidence, and your happiness. It can also save you money and protect the environment.

But quitting smoking is not easy. It takes time, effort, and patience. You may face challenges, setbacks, and temptations along the way. You may feel frustrated, angry, or depressed at times.

Don’t give up. You are not alone. You have the support of your family, friends, and health care professionals.