Ready to Quit Smoking? Follow these 14 Tips to Become Tobacco Free

Tips for Smoking Cessation

Tobacco is very addictive but it is also very bad for your health. But you probably already know that and that is why you’ve landed on this article.?

First, we want to congratulate you on taking steps to stop smoking! Choosing to quit is a huge first step toward better health.?

But we know quitting is hard. With the right support, it can be easier. Here are some tips for smoking cessation.?

1 | Know Your Reasons for Quitting

Always keep your reasons for quitting top of mind. It’s an important process of smoking cessation and can help keep you motivated when it gets tough.

2 | Get Help from Your Medical Team

Your healthcare team is an important resource. Not only can they provide you with local resources, such as support groups, but they can help you with medications to help you quit.

3 | Talk About It

Talking to others that understand what you are going through can help you to not feel alone in your struggle to quit. The QuitLine is a confidential service to help smokers kick the habit. Call 1-800-QUIT-NOW to talk to someone.

4 | Adjust Your Meds

If you are on medications to help you quit but you are still finding urges hard to resist, talk to your doctor or medical team about adjusting your dosage or adding on a nicotine lozenge or gum.?

5 | Start with Small Goals to Build Confidence

Confidence that your attempt to quit will be successful is important to keeping you on track with your cessation plan. Set a series of small goals with your healthcare team. By setting small goals, you get a boost of confidence when you achieve one goal. This helps you better visualize success, making reaching your end goal easier.?

6 | Know Your Triggers

What situations, places, or people make you want to smoke? Knowing your triggers is important and it’s a good idea to avoid those triggers when you first quit.?

7 | Include Stress Management

Many smokers use cigarettes to manage stress. However, you’ll need to be prepared with other ways to manage your stress. Cut out or avoid as many stress triggers as possible. Work with your healthcare team to learn other stress management tips, such as deep breathing exercises.?

8 | Make Your Environment Work for You

It’s important to change some things about your car, home, and work to make it easier to quit. Get rid of all your tobacco products and the things you use while smoking or chewing. This includes lighters and ashtrays. Wash your clothes and clean anything else that smells like smoke. Ask your friends and family to support you by giving you encouragement and by not using tobacco products around you.?

9 | Set a Quit Date

Setting a date to quit by can help motivate you. Don’t forget to imagine your life without smoking and all the benefits it will bring to your overall health!?

10 | Plan for Cravings

Cravings will strike and you need to plan for them! They often only last a few minutes, but you’ll need a plan to distract yourself. Know what short activities you’ll use when the urge to use tobacco strikes. This could be taking a walk, listening to music, or even calling a friend or support line.?

11 | Learn from Past Experiences

Trying to quit tobacco is hard and you may have already tried and failed before. Instead of being discouraged by this, use it as an opportunity to learn. Think about what didn’t work for you last time and try to figure out how to do something different this time. Don’t forget to reach out to your healthcare team or a support group for different ideas.?

12 | Exercise!

Studies have shown that even short periods of exercise can decrease cravings and the symptoms of nicotine withdrawal. Stick to your exercise routine or work with your healthcare provider to develop a routine that will help you quit.

13 | Reward Yourself

When you reach a goal, reward yourself! For example, after your first week without tobacco, use the money you would have spent on cigarettes to treat yourself to something else, like ice cream, a download of your favorite TV show, or something else fun.?

14 | Focus on Your Mouth

For many smokers, the habit is often about putting something in your mouth. So keep healthy snacks, water, mints, gum, or toothpicks on hand to keep your hands and mouth occupied when a craving hits.?

Key Takeaways

Remember, you are not alone in your smoking cessation journey! Your healthcare team is here for you and can help provide ideas, medications, and encouragement. Reach out to them or your support group or quit line when you need those reinforcements.?