Smoking Is Bad: 8 Tips On How To Painlessly Quit

It is no secret that smoking is bad for your health. Every cigarette you smoke takes minutes off of your life, and throughout a lifetime, smokers are at a higher risk for cancer,¹ heart disease, and a host of other illnesses. But despite the well-known risks, millions of people around the world continue to smoke cigarettes.

Why is it so hard to quit smoking? For one thing, nicotine is an addictive substance. And when you’re addicted to something, giving it up can be very difficult. But there are also psychological factors at play. Smokers often associate smoking with certain activities or moments in their lives – such as after a meal or during a break at work – and so quitting can be tough because it means giving up those routines.

But quitting smoking ²is worth the effort. Not only will you improve your health, but you’ll also be setting a good example for your loved ones. Here are seven tips on how to make quitting smoking easier for you.³

Consider alternatives to smoking

If you find it hard to leave smoking, but you don’t want to quit nicotine ⁴(just yet), consider other options like e-cigarettes or patches. Make sure to choose high-quality e-liquid if you go this route, as these will give you the best vaping experience and help you wean off smoking cigarettes altogether. There are many flavors or nicotine strengths available to choose from so you can find what works best for you.

As for the patches, or any other product that contains a nicotine level such as gums, these can help take the edge off when you’re trying to quit smoking. The key is to start with a higher dose and then taper down over time until you’re finally nicotine-free.

Make a list of the reasons why you want to quit

When you’re feeling tempted to smoke, look at your list and remind yourself of all the reasons why you want to quit. This can help you stay motivated and on track.

For instance, you may want to quit because you want to save money, reduce your risk of health problems, or set a good example for your children.

Additionally, maybe you’re tired of feeling addicted and you want to regain control of your life.⁵ Whatever your reasons, make sure they’re personal to you and that you can refer back to them when you need some inspiration.

Change the habits

If you’re used to smoking when you have a drink in your hand or after a meal, you may need to find alternative ways to occupy those moments. For instance, instead of having a cigarette with your coffee in the morning, try chewing on gum or eating a piece of fruit. And when you’re out at a bar or restaurant, find something else to do with your hands, such as playing with a straw or stirrer.

You may also need to change up your routine ⁶more broadly. If you usually smoke on your way to work, try taking a different route. Or if you always have a cigarette after dinner, try brushing your teeth immediately after eating instead.

Identify your triggers

Triggers are the things that make you want to smoke. It could be a certain time of day, being in a particular place, or feeling a certain emotion. Once you know what your triggers are, you can start to avoid them or find alternative ways to cope with them.

For instance, if you always smoke when you’re feeling stressed, try going for a walk or taking a few deep breaths instead. Or if you tend to smoke after meals, try keeping your hands busy by doing something else – such as washing the dishes or taking the dog for a walk.

Get rid of all your smoking supplies

Once you’ve decided to quit smoking, get rid of all your cigarettes, lighters, and ashtrays. You may also want to deep clean your house or car to get rid of the smell of smoke. ⁷And if you have any clothes that smell, wash them or put them in the laundry.

Getting rid of your smoking supplies can help you resist the temptation to smoke. And it may also make it easier for people around you to support your decision to quit. Imagine if your guests smoke and you have an ashtray on your coffee table. It would send mixed messages about your commitment to quitting.

Find a support system

Quitting smoking is easier when you have the support of loved ones. So tell your family and friends that you’re trying to quit and ask them to help you stay on track. You may also want to join a support group or look for online forums where you can connect with other people who are trying to quit as well.

Having people to talk to can make the process of quitting smoking less isolating and more bearable. They can also offer helpful advice or just lend a sympathetic ear when you’re struggling.

Prepare for tough moments

There will be times when you’re trying to quit smoking and you just want to give in. That’s normal. But it’s important to have a plan for how you’ll deal with those moments.

For instance, you might want to call a friend or relative when you’re feeling tempted to smoke. Or you could try distracting yourself with a book or a puzzle. The important thing is to have a go-to strategy for when the cravings hit.

Set realistic goals

Finally, when you’re trying to quit smoking, it’s important to set realistic goals. Otherwise, you may get discouraged if you don’t meet your expectations.

For instance, instead of saying you’re going to quit smoking cold turkey, try setting a goal to smoke fewer cigarettes each day. Or if you usually smoke at work, try making it a goal to smoke only on weekends.

Additionally, it’s important to remember that relapses are common. So if you do slip up, don’t beat yourself up. Just get back on track and try again.

Quitting smoking is a process and it doesn’t happen overnight. But with the right tools and support, you can successfully quit smoking without too much pain. By following these seven tips, you’ll be on your way to a smoke-free life.⁸

1. Key, Timothy J., et al. “The effect of diet on risk of cancer.” The Lancet 360.9336 (2002): 861-868. ↩︎
2. Tunstall, Chrystal D., Dorothy Ginsberg, and Sharon M. Hall. “Quitting smoking.” International journal of the addictions 20.6-7 (1985): 1089-1112. ↩︎
3. Sandlin-Leming, Debbie. “Quitting Smoking Is Easy… Mark Twain Said So.” Journal of PeriAnesthesia Nursing 24.4 (2009): 260-262. ↩︎
4. Kenford, Susan L., et al. “Predicting smoking cessation: Who will quit with and without the nicotine patch.” Jama 271.8 (1994): 589-594. ↩︎
5. Peltz, Lawrence. The mindful path to addiction recovery: A practical guide to regaining control over your life. Shambhala Publications, 2013. ↩︎
6. Dittrich, Katharina, Stéphane Guérard, and David Seidl. “Talking about routines: The role of reflective talk in routine change.” Organization Science 27.3 (2016): 678-697. ↩︎
7. Tan, Qian Hui. “Smell in the city: Smoking and olfactory politics.” Urban Studies 50.1 (2013): 55-71. ↩︎
8. Mills, Alice L., et al. “The effect of smoke-free homes on adult smoking behavior: a review.” Nicotine & Tobacco Research 11.10 (2009): 1131-1141. ↩︎

Last Updated on July 26, 2024 by Sathi Chakraborty, MSc Biology