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Let’s not get started on general advice. All of us know the benefits of quitting tobacco. But does that make it any easier for us to stub the cigarette? Certainly not. No matter if you do it occasionally or are the pack-a-day smoker, kicking the habit can be challenging. That being said, if you can zero in on the best way, that’d be just the ideal start.

So let’s get started:

Ways to Quit Tobacco

As you will already know, there are quite a few ways of kicking the habit. However, the best method is the one that fits you. So try the following and find for yourself the one that works:

Going cold turkey

Most of the people who pledge to quit smoking try to cut the habit without any external help. We are talking about no therapy, medicine or aids. The road to cessation isn’t the same for everybody. While some might choose to bring down the number of cigarettes gradually, others can go cold turkey on it.

This research backs going cold turkey to be more effective vis-à-vis gradual cessation. That being said, it all depends on you, considering all it often takes is a little willpower to not give in to the temptation.

Behavioural therapy

This involves working in tandem with your therapist and identifying the most common triggers. These may be stressful situations and activities that compel you to light one, or negative emotions that you might be harboring within yourself. You can also maintain a craving journal that will help you zero down on the specifics.

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What were you doing when you smoked one? Who were you with? What time of the day was it? Answering them can be your cues to finding the best strategy for quitting.


Nicotine Replacement Therapy includes several types like nicotine patches, gums, lozenges, and inhalers. These help to give you your daily fix of nicotine, without the tobacco of course. In all probability, Nicotine Replacement Therapy is your best bet at quitting, more so if you practice it in unison with behavioral therapy.

Don’t undermine the importance of support from family and friends. Encouragement from close quarters can indeed go a long way in putting an end to addiction.

Combined approach

With this, you better the odds of quitting successfully. For instance, using a nicotine patch and gum would be better than using either individually. Likewise, combining nicotine replacement therapy with behavioral therapy or prescription medicines can prove to be better than resorting to only one of them.

Irrespective of the approach you consider, setting yourself a quit date can be a good idea. Get rid of ashtrays and cigarettes from your home, workstation and car.

How do you stay on course?

There will be those days when you’d wish you could give into the smoke cravings. But remember that you’d be undoing all the good work this way. Quitting could be the best thing to happen in your life, only if you choose to stick to it, and not fall off your path.

Know thy trigger

The idea is to know the usual suspects. Write down all the activities, situations and emotions that make you want to reach out for that one cigarette. Remember, all it takes is just a drag to get back to the habit. Try to avoid people and places that you think could be the primary triggers, particularly during the first three months of cessation.

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For some, the urge to light a cigarette is the most intense after finishing a meal. Whatever the trigger may be, identifying it is undoubtedly the first step.

Accept the difficulty

Know that the first week will probably be the most challenging when you are trying to quit. You can do well with some support coming from people close to you. Get in touch with a helpline, if need be. It is going to be easy once you tide over the first week.

Do not give in

You only better your chances of quitting successfully every time you do not succumb to the mind-numbing yearning. Try the substitution approach whereby you replace the habit of holding a cigarette between your fingers with chewing a gum containing xylitol.

How hard is it going to be?

It will depend on how many you used to smoke in a day, whether your family members smoke, and your reason to smoke. However, look at the bright side. Within 24 hours of quitting, your body begins to recuperate from the ill effects of smoking. Not only does blood pressure return to healthy levels, your breathing and heart rate become more relaxed.

1 Comment

  1. Smokesir November 1, 2020

    Love how in detail you went with this


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