So You’re Trying To Quit Cigarette Smoking? Here’s How To Do It Right


Quitting smoking isn’t easy, but it is possible. If you’re ready to make the switch from cigarettes to a healthier lifestyle that includes exercise and other healthy habits, here are some tips that can help you quit for good:

Set a date to quit.

Set a date to quit smoking.

The trick to quitting is to set a date that you will stop smoking and stick with it. You can try to quit before the date, but it’s easier to quit on the date because your mind has already been made up and you’re ready for it. Once you’ve set your goal, make sure that it’s realistic for YOU! For example, if you have been smoking 2 packs per day for 25 years and are currently at 50 cigarettes per day (100 total), set an end date of one year from now when all of this may be done with. This is where most people fail—they try too hard without setting realistic goals which either becomes overwhelming or they quit too soon because they don’t see their ultimate goal in sight yet. If possible though, try not setting any specific time limit until after one month has gone by and then revisit how much progress has been made so far in terms of nicotine cravings as well as physical withdrawal symptoms (elevated heart rate) and emotional ones (crying fits).

Prepare for physical and emotional needs.

  • Physical needs:
  • If you’ve been a smoker for a long time, it’s going to take your body some time to get used to not having cigarettes. The best way to prepare for this adjustment is by getting ready beforehand and making sure that there are no surprises when you decide to quit smoking.
  • Your doctor can help by explaining what kind of physical effects quitting might have on your body and how you should handle them. It’s also important that he or she has a good understanding of why you want to quit smoking so that he or she can help keep an eye out for any potential issues as well as give advice on how best deal with them when they arise (for example, if quitting cold turkey causes withdrawal symptoms).
  • Some people may experience nausea or dizziness when stopping using tobacco products like cigarettes and chewing tobacco; others may experience constipation from reducing their caffeine intake (which tends more often than not go hand-in-hand with smoking). These side effects usually go away after just a few days though so don’t worry too much about dealing with them now because they aren’t anything serious in nature – usually just unpleasant irritations which will pass quickly once they’ve passed through the body’s system.* Emotional needs:

Let your family and friends know.

It’s important to let your family and friends know that you are trying to quit smoking. Let them know how they can support you, and how they can help. If you slip up and smoke a cigarette, tell them what happened and what you will do differently next time.

When the time comes for celebration, have an event planned for all of your supporters!

Consider nicotine replacement products.

Nicotine replacement products, such as gum, patches and lozenges, can help you quit smoking. Nicotine replacement products are available over the counter or by prescription.

Nicotine replacement products are not a long-term solution to quitting smoking. However they can help relieve withdrawal symptoms that make it harder to quit smoking and reduce your risk of serious health problems like heart disease. If you’re planning on using nicotine replacement products after you’ve stopped smoking entirely, talk with your doctor first so they can recommend the best option for you based on your individual needs.

Make a plan in case you slip up.

When you do slip up, don’t beat yourself up over it. Don’t give up on your goal. Instead, remind yourself of why you want to quit and what you will gain by staying smoke-free.

If you slip up:

  • Don’t go back to smoking the way you used to (i.e., don’t smoke more or in the same places).
  • Keep reminding yourself that now is the time for change and that things can only get better from here on out!

Think about what you’ll do with the extra money you’ll have after quitting.

  • Calculate how much you will save.
  • Decide how you want to use the money you are saving. You may decide to reward yourself with this extra money, or use it for something else entirely.
  • Reward others by spending some of your savings on them, such as gifts for friends and family members, or donating to a charity.

Check out group therapy options.

There are many different types of group therapy that can help you quit smoking. A few examples include:

  • Nicotine Anonymous
  • Quitline Support Group
  • Smokers’ Helpline

Having a good plan for quitting smoking will make it more likely that you will succeed in the long run.

  • Have a plan for quitting smoking.
  • Make a list of the things that you feel are important to you. If it’s important to you, write it down and put it in your pocket so that you can refer to it when needed.
  • It is not easy when we first start out on this journey, but as time goes by, things will get better as we adjust our lives without cigarettes in them.


We hope this article has given you some helpful tips on how to quit smoking. Remember that quitting is a process, and it takes time. If you slip up once or twice, don’t let that be an excuse to give up! Instead think about what went wrong with your plan and make revisions as necessary. With persistence and determination, anyone can quit smoking for good!

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