Are you an avid smoker who wants to get rid of this ‘deadly’ habit? Well, quitting smoking is one of the best decisions you can make for your health. It reduces the risk of life-threatening illnesses, improves lung function, and improves overall well-being. However, breaking free from nicotine addiction can be a challenging journey. We got in touch with our expert, Varsha Sharma, Senior Dietician - Sharda Hospital - Noida to share the right strategies and support one might need to quit smoking for good.
Expert-Approved Tips To Quit Smoking
Here are simple, effective and expert-approved methods to help you on your path to a smoke-free life.
1. Set a Quit Date and Stick to It
Establishing a quit date creates a sense of commitment and gives you time to prepare mentally and emotionally. Choose a date within the next two weeks to avoid procrastination. Mark it on your calendar, and make a firm decision to begin your smoke-free journey on that day. It might be challenging at the beginning but staying affirm on your goal will always be a great driving fuel.
Also Read: Do You Smoke Too Often? Here Are 5 Signs That Indicate It's Time To Quit
2. Identify Your Triggers
Understanding the situations, emotions, or habits that make you want to smoke is key to overcoming cravings. Varsha shared that common triggers include stress, social situations, or specific times of the day, like after meals. Keep a journal to track when and why you smoke, then create a plan to address these triggers without reaching for a cigarette. She also noted, “Make sure you never light up a cigarette when you feel the most need for it.”
3. Build A Support Network
Quitting smoking is easier when you have people cheering you on. Share your decision with family and friends and ask for their encouragement. It might as well help others join you, too. Join a support group or online community where you can share experiences, exchange tips, and stay motivated.
4. Consider Nicotine Replacement Therapy (NRT)
Nicotine cravings can be one of the toughest parts of quitting. NRT products like patches, gum, lozenges, inhalers, or nasal sprays can help reduce withdrawal symptoms by delivering small, controlled amounts of nicotine without the harmful chemicals in cigarettes. However, consult a doctor to determine which NRT option is right for you.
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5. Practise Stress Management Techniques
Stress is a common smoking trigger. Learn and practice healthier ways to cope with stress, such as:
- Deep breathing exercises
- Physical activity
- Mindfulness or meditation
6. Reward Your Progress
Celebrate milestones along your journey. Set aside the money you would have spent on cigarettes and use it to treat yourself—perhaps to a spa day, new workout gear, or a weekend getaway. Recognising your achievements reinforces positive behaviour and keeps you motivated.
7. Prepare for Slip-Ups
Quitting smoking is a process, and occasional setbacks are normal. Instead of viewing a slip-up as a failure, treat it as a learning experience. Reflect on what caused the lapse and refine your strategy to prevent future occurrences. Remember, persistence is key.
8. Seek Professional Help
If you find it challenging to quit on your own, reach out to healthcare providers or quitlines for additional support. Many organisations offer free resources, counselling, and tools tailored to your needs. Varshs shared, the National Quitline (1-800-QUIT-NOW) provides personalised assistance and encouragement.
Immediate Benefits of Quitting Smoking
The rewards of quitting smoking start almost immediately:
- 20 minutes after your last cigarette your heart rate and blood pressure begin to drop
- 12 hours later the carbon monoxide levels—what attaches to hemoglobin in the blood, impairing its capacity to transport oxygen—in your blood normalise
- 1 year later, your risk of coronary heart disease is cut in half
By making the decision to quit today, you’re investing in a healthier, smoke-free future.
Bottomline
Quitting smoking is a personal and transformative journey. It may not be easy, but every step forward brings you closer to a longer, healthier, and happier life. Equip yourself with these strategies, and believe in your ability to succeed. Have you successfully quit smoking or are you currently on your journey? Share your experiences with us here to inspire and support others.