7 tips to help you quit smoking for good

Smoking is a dangerous path, not only can it damage your lungs or other important aspects of your health, but it can damage your social life too cluttering your clothes with that gross smell, kissing for the other person becomes unpleasant, and relationships are damaged for their fear for your life. You’re not alone, though, one in four men still smoke to this day and one in four women, we’re trying to reduce those numbers.

Smoking dramatically will help increase your risk for heart disease, high blood pressure, stroke, and of course cancer. If that isn’t enough, cigarettes are at an all new high in cost. Smoking can cost up to and over $3,000 a year for a single person, can you imagine all the other things that money could just as easily go to that will last you? Nicotine is a highly addictive substance, but you can quit. It’s time to finally quit, why else would you be here? Well we’re here to help, you’re not alone in your quest to quit smoking, so here are some helpful tips to quit smoking.

1. Pros and Cons. Weight out the difference between smoking and not smoking, don’t just list things here, list what you have personally experienced, when you finally list enough and the negative outweigh the bad then you can see logically, and emotionally, why you should quit. These reasons could be, but are not limited too:

Interfering with Work.

Interfering with family/relationships.

Damaging your health.

Making Clothes, home, or car smell.


Get feedback from your family on how they feel about your smoking, find support in those who want you to quit.

2. Find an alternative to satiate your cravings. Many smokers turn to other things such as snacks or gum to help them in trying to quit smoking, eating things like peanuts, jerky, skittles, sunflower seeds, or any other variety of things can help get your mind off of smoking and keep your mouth and hands busy. Many times, people just need “busy hands”, use games on your phone to keep your fingers busy rather than satisfy the itch to light up. Find what works best for you and stick with it, that is the most important part.

3. Don’t stock up. Many smokers try to save money by stocking up and buying 2-for-1 packs or cartons, stop doing that. Buy your smokes one pack at a time and don’t stock up, try to stay away as much as possible. If you know you are going to run out, let yourself run out. This can help deter you from having the middle of the night smoke if you know you’ve ran out, the convenience of having them in the pack by your bedside has been eliminated.

4. Take time to think of the difficult things you’ve done the past, what you’ve overcame, what you will overcome. Smoking isn’t that hard to overcome compared to many hardships you’ve experienced. Remind yourself that you can do it, and keep yourself motivated in a positive manner. Find a buddy to quit smoking with, or to encourage you to quit smoking and help you do other activities to keep your mind off of it, such as hiking or running.

5. Quit on good terms. Quitting while you are in a bad mood or after a fight will make “Quitting” a negative thing, and your mind will associate it to depression or anger, you want to make sure when you quit everything is sound. Tell everyone you know about you quitting, this will put a little of positive peer pressure on you to help you keep up your goal, if its a secret then there is less of a reason to quit.

6. Set a date to quit smoking. This will give you a guideline, set a date and be realistic for when you “officially quit”, and work on milestones. Say in a week you will be down to only one smoke a day, and in another week only 2 smokes a week or something that you think works for you. Each person is different, if you smoke a pack a day cut that pack in half, and gradually lessen how much you smoke. It is imperative to pick a date to quit, otherwise you continue to rationalize to yourself “Well, I can wait one more day.” or “Today was a bad day, I guess I can quit tomorrow.” Stick to your guns, don’t let your mind bully you into continuing to smoke, sometimes you need to put your foot down and set boundaries, even if those boundaries are for yourself. Pick the date on your calendar and constantly remind yourself, have a list on your fridge to remind yourself that you are quitting. You have a lot on your mind daily, don’t let something as important as your goals for quitting smoking slip away.

7. Dealing with your withdrawal will be extremely difficult both emotionally and physically, the symptoms you will experience physically do not threaten your life or your health, though you should be prepared for them none the less, and make sure you realize they will happen. Aggression and jitters are what many people describe, jitters can be reduced by also reducing the intake in caffeine temporarily while you are trying to quit, as for aggression or anger these things are in your head, realize you have used smoking as an escape for so long that smoking has become the replacement for “counting”. Remember when you were a child and you were taught to control your anger by taking in a deep breath and counting to 5? I bet you feel a little silly now when you think of it, smoking has become many peoples form of “counting”, but it comes at a much greater risk.

Remember you will constantly try to lie to yourself, many people have taken up smoking as a form of rebellion or self satisfaction, to try and “identify” themselves. Your personality comes from who you are, not what you eat or smoke. You may find yourself saying things like “It’s not fun to not smoke” or “I know someone who lived to be 80 and smoked.” these are just silly excuses, you need to be firm with yourself and stick to your guns. Keep people in the loop of how you are feeling, and most of all remember you are not alone, and you will be happier in the end

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