11 March 2021 (updated)

Seven Tips to Quit Smoking for Good

Have you ever tried to quit smoking but just couldn't do it? With the Great American Smokeout coming up the third Thursday in November, there's never been a better time to put your cigarette down. 

Very few smokers are unaware of a lot of the staggering health problems associated with their daily smoking habit. Smoking tobacco is the single largest cause of death and illness in the world. But even though it can be extremely difficult to quit, it's not impossible. Here are a few tips to get you started.

Tips to Quit Smoking

There’s no one way to quit your smoking habit. Whether you’re looking to stop smoking gradually or you’re diving right in, one of these options might be right for you!

1. Know Your Triggers

Most people who are dealing with a smoking addiction choose certain moments to light up. It can be in front of the television, as a ritual with their morning coffee, or while waiting for someone. Some people smoke when they're bored or stressed. Identify your own personal situation and be aware when you smoke a cigarette.

2. Find Healthy Alternatives to Smoking

If you want to quit smoking cigarettes, it’s important to plan how to avoid these pitfalls. Decide on something else you can do that you can enjoy without sacrificing your health. For example, keeping your hands and mind busy with a Rubick's cube or video game might give you a mental break. You could also turn your usual cigarette break into a gum break or water break.

3. Get Some Exercise

It might seem far-fetched, but getting a bit of exercise can help reduce tobacco cravings' intensity. Consider getting outside for a run or even a hike so you can focus on something else. You may even want to try a little meditation or yoga to clear your mind and stay on target.

4. Re-Train Your Brain

People struggle with quitting smoking because their brain kind of tricks them into cravings in certain situations. If you've had a cigarette with every morning coffee for a couple of years, your cravings will be especially strong in this situation as you associate coffee with cigarettes unconsciously. So you might find it easier when you drink tea instead for a little while. Or you could try something else with your coffee, like a delicious pastry.

5. Reach Out for a Little Help From Your Friends

It’s hard to stop smoking, especially if you’re on your own. That’s why it’s important to enlist friends, family, and even a support group so you have help in the more difficult times. With plenty of online resources, there are people out there that can provide tips to help you quit cigarettes! Use FamilyApp to ask loved ones to help you and keep you accountable to reach your goals.

6. Try Nicotine Replacement Therapy

If you’ve thought about quitting, there’s a good chance you’ve heard about nicotine patches and gum. Fortunately, there’s more than one option when it comes to nicotine replacement. These include nasal spray, lozenges, and medications that assist by giving the body steady doses of nicotine. 

7. Stay Positive

When you quit smoking, It’s very easy to get sidetracked by a craving. So make sure you remember the benefits. In addition to saving money, you’re doing something really good for your health! Remind yourself of this a couple of times a day so you don’t give in to old habits.

What Are the Health Benefits of Quitting Smoking?

Even though it's tough to quit, it helps to think about all of the benefits once you stop smoking. According to health professionals, smoking cessation is one of the easiest ways to a healthier life! Here are a few of the health benefits of a smoke-free lifestyle.

  • More Radiant Skin - Because smoking can lead to premature aging and wrinkles, your skin will be in a better place if you quit. It may even work to clear up blemishes for an improved, more youthful appearance.
  • Improved Heart Health ­ - Many smokers aren’t aware of it, but smoking can lead to heart attacks and heart disease. By giving up the habit, your blood pressure and heart rate decline along with your heart attack risk after 24 hours!
  • Better Breathing – There’s no doubt that breathing in smoke does significant damage to your lungs. And, while some of this damage isn’t reversible, it will make for easier breathing if you quit smoking!
  • Lower Cancer Risk – For those who stop smoking tobacco, the risk of cancer of the mouth, throat, bladder, and esophagus is cut in half. After 2 to 5 years, the risk of cervical cancer is the same as that of a non-smoker. In 10 years, your risk of dying from lung cancer will be half that of a smoker.

Do you have any other tips to quit smoking? Tell your friends and loved ones on your favorite family app! 



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