How to Quit Smoking

20 Jul
By Max Jones

Million people around the world smoke cigarettes, but want to quit smoking. Smoking is not just a physical addiction; it is also a psychological habit.


The “feel good” effect of nicotine of the smoke, binds a person to use it as a way to deal with stress, anxiety or boredom. The habit of smoking can also be ingrained as an everyday ritual. In some persons, it may be a habit to smoke along with the morning coffee or while commuting or while taking a break from studies or work. The smoker gets a temporary high from the nicotine in the cigarette. Removing this regular dosage of nicotine often leads to cravings and withdrawal symptoms.

Common nicotine withdrawal symptoms include:

•    Cigarette cravings

•    Irritability, frustration, or anger

•    Anxiety or nervousness

•    Difficulty concentrating

•    Restlessness

•    Increased appetite

•    Headaches

•    Insomnia

•    Tremors

•    Increased coughing

•    Fatigue

•    Constipation or upset stomach

•    Depression

•    Decreased heart rate

 If you want to quit smoking, you must be prepared for withdrawal symptoms. When you go a few hours without the smoke, you might feel cravings, depression, headaches, anxiety, increased appetite, concentration problems. Have a plan in place when this strike. You can try exercising, going for a walk, Yoga and meditation or some activities that would distract you from the cravings.

 Ways to Quit Smoking:

Nicotine is very addictive, and it will take strong determination on your part to quit. Get clear about why you wish to quit smoking and move ahead with firm resolution. Think of how smoking has affected all the other areas of your life – your health, lifestyle, appearance, and your loved ones. Make a list of all the reasons why you want to stop smoking. You can refer to it when you are tempted to smoke. Here are some other ways to kick the habit.

Personal stop smoking plan – A good personal plan takes into account your lifestyle and smoking habits, and addresses the short-term as well as long-term challenges of stopping smoking. Make a plan and pick a start date for the same. You can choose an important date such as your birthday or a holiday.

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Be committed to your plan, and make room for relapses. Quitting is a tough journey, be forgiving with yourself if you slip once or twice. Strike off each successful day in your dairy. See it when you feel the urge to smoke, and tell yourself that you wouldn’t want to begin all again. Recommit as soon as possible and keep moving ahead. Before long you will be out of the habit.

Also Read: Kick the butt: the benefits of quitting smoking

Identify your smoking triggers – Make a list of situations, feelings, people, and things that make you want to smoke. Observe your smoking habits for at least a week to become clear about your triggers and patterns.

Cold Turkey – Most of the people who try to kick the habit do so without any outside aid – no medicine or therapy. However, this is not the most effective way to stop the habit. Studies show that only around 5% of the people are successful in this.

Counseling – you get to share your experiences with an expert to find out your behavioral patterns, your smoking triggers and make a plan to get over the obstacles to be successful in kicking the habit. Behavioral therapy in combination with medications can enhance the chances of successfully quitting the habit. If you are struggling to quit, you can consider getting medical help.

Nicotine replacement therapy – Nicotine patches, sprays, lozenges, gum, inhalers are collectively known as nicotine replacement therapies. They provide nicotine to your body and satisfy your craving for it in a less harmful way than smoking.Your doctor must advise these medicines before you use it.

 Support – Inform your family and friends that you want to quit smoking. They can give you the crucial support and help. A team effort is always better and easier than going solo.

Relaxation techniques – Smoking has often been a way to manage your stress. You can practice some breathing and other relaxation methods to get off stress and make it easier for you to let go of the craving to smoke.

 Joining a program – You can also consider joining an online/offline stop-smoking group/program. It is a great way of learning how to quit and handle cravings from others.


Quitting smoking is the most crucial step a smoker can take to improve the quality and length of their lives. It is not easy to quit smoking, but with some practice and patience, you can kick it away. There are several ways to quit smoking – some methods work better than others. You have to find the one that works best for you.


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Max Jones

A compulsive reader and a writer with a diploma in nutrition and diet. In my free time I love to explore my city while I promote pedal-biking.

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