How to quit smoking and stop the temptation: 5 steps for beginners

If you have decided to quit smoking, your health will thank you for years to come. However, the entire process of quitting cigarettes proves challenging, because nicotine creates addiction and smoking develops into automatic daily behaviors. The path to success for many people who want to quit smoking, involves creating a structured plan which helps them control their cravings, and transform their established habits. Here are 5 steps to quit smoking, and stopping the temptation...

Your journey toward quitting smoking starts when you select a particular day to stop smoking. Write down your quit date on your schedule, while you mentally prepare for this crucial day. The process of creating a plan will boost your chances of achieving success. Identify your smoking triggers which include stress, coffee breaks and social events, then establish methods to handle these situations. You can use nicotine replacement products like patches or gum, or get help from counseling services or quit-line programs initially. Inform your loved ones about your planned quit date, so they can provide their support during this time. Your preparation work will strengthen your determination, while preparing you to handle upcoming obstacles.

The fight against temptation requires you to eliminate all objects that trigger your desire to smoke. Remove all tobacco items, including cigarettes, lighters and ashtrays from your home, vehicle and workplace. Wash all your clothes thoroughly, because the smell of smoke can cause you to smoke again. You can replace your smoking urge with three different options which include sugarless gum, carrots or toothpicks (only when cravings occur). Stay away from all locations where you used to smoke, during your initial period of quitting. The fewer tobacco-related sights and smells you encounter, the better you will be able to fight your desire to smoke.

The initial weeks without smoking will bring intense nicotine cravings, which can be challenging to handle. When you experience a craving, wait for ten minutes because most cravings will fade away when you redirect your attention. Slow deep breathing, while visualising clean air entering your lungs, helps to manage cravings. The act of drinking water slowly and chewing gum will keep your mouth active. Physical activities such as walking or stretching will help redirect your attention away from cravings. Changing your daily activities by drinking green tea instead of coffee, and taking different routes to work will help you break free from your typical smoking triggers. Texting or calling friends helps you maintain focus on your goal while you stay motivated.

You need not face the challenge of quitting smoking by yourself. The support of others makes it significantly more likely for people to achieve their goal of quitting smoking. Share your quitting goal with your nearest family, and request their backing during this process. Support groups both in your community and online platforms, provide members with opportunities to exchange knowledge and strategies about quitting. Professional counseling services too provide customised guidance, and motivational support to their clients. Free quit-smoking helplines across certain countries, employ trained coaches who assist people during their most challenging moments. Your support network provides you with inner power to resist cravings, while continuously showing you the value of your healthy journey.

The process of quitting smoking requires multiple attempts before achieving success. The failure to quit smoking the first time, does not mean you should lose hope because most people need multiple attempts before achieving permanent abstinence. Analyse your recent failure to develop new strategies for dealing with identical situations in your next attempt. You should honor your progress by celebrating each milestone, that includes one day without smoking, followed by one week and then a month. Remember the positive outcomes of quitting smoking, which include improved health, financial savings and protection of your family members from secondhand smoke exposure. Write down your reasons for quitting smoking, and refer to them whenever you experience a craving. The path to overcome addiction requires both optimism and determination.

Disclaimer: This article is informational only and not a substitute for medical advice