7 Ways to Quit Smoking for Good: A Guide For Newbies
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If you’re reading this, you probably know that smoking is not healthy. It negatively impacts your appearance, makes it harder to breathe and, most importantly, it could kill you. But with the rising cost of cigarettes and the desire to quit that has been burning inside for a long time, more and more people are trying to give up the habit for good.
This article will equip you with everything you need to make your first attempt at quitting smoking a successful one. From setting realistic goals to identifying triggers and building support networks, we’ve got tips on how to succeed as a beginner. After reading this guide, you should be able
Build a support network
You’ve decided to quit, and now what? You’ve got this far and are in a good place to quit, but now comes the hard part: staying quit. Determining to quit smoking for good will get you 80% of the way there (finding a quit plan that works for you is the remaining 20%), which means that you’ll need to have others in your life who can support you through the process. This can mean a significant amount of extra time from the people you’re connected to, but the results are absolutely worth it.
Support networks provide valuable assistance when quitting, such as offering motivation and healthy criticism. They can also help you stay on track by reminding you of important aspects of your quit plan. For example, you might ask a family member to check in every couple of weeks to see how you’re doing. A support network can help you stay motivated and committed to your quit, both when you’re feeling strong and when you’re feeling weak.
Set achievable goals
You’ve had success quitting before, so why can’t you do it again? You’re probably confident in your ability to quit, but setting unreachable goals can have the opposite effect. Instead of believing that you can quit for good, you’re more likely to wonder if you’ll ever be able to quit at all. As with all endeavors in life, setting goals keeps you focused and motivated. If a goal is too easy, you’re more likely to quit; if it’s too hard, you’re more likely to give up.
A good goal for your first quit attempt is to reduce your smoking by at least 50%. It’s simple, it’s easy to achieve, and if you’ve already quit once, you know you can do it. You can also adjust this goal to help you set smaller goals as you progress. A smaller goal, such as cutting down your smoking by 10% each month, will make you feel more accomplished. You can also use this method to help you track your progress and gauge your ability to quit.
Identify your triggers
Like many things in life, smoking cessation requires that you get to know yourself better. That means taking an honest look at what factors make you smoke and what triggers your desire to do so. Why do you smoke in the first place? What makes you crave a cigarette? Once you find your triggers, you’ll be able to combat them and avoid them when you’re craving a smoke.
Identifying your triggers can be tricky, but it’s crucial. You might be surprised by what you find, and it can also help you see that you’re not alone in your struggles. Not only will identifying your triggers help you quit, it can also help you stay quit. For example, if you always want a cigarette when you’re bored, you might try to find a way to stay occupied when you’re bored. You can also try putting your phone on silent or getting out of the house and doing something that gets your blood pumping.
Stop eating and drinking before you smoke
Like many people, you might have seen celebrities on social media or in magazines boasting about the benefits of cutting out certain food groups before quitting smoking. Whether you’re avoiding carbs or sugars before your quit attempt, it’s not helpful. And it can actually delay your success. Instead, try cutting out all food and drink before you plan to smoke.
This will help you avoid cravings and focus on becoming tobacco-free instead of getting high on junk. You can also try drinking ice cold water or eating something sugary to see if that helps distract you while you’re trying to quit. You can also try eating slowly and deliberately with your eyes closed.
It’s no secret that physical activity has numerous health benefits and can help you quit smoking. Not only will it help regulate your mind and keep you occupied while you’re trying to quit, it can also help you stay motivated and keep a clear head while quitting.
Exercising regularly has been proven to help with quitting smoking. Not only will it keep you from craving cigarettes, it can also help you build up the willpower to say no to cravings when they pop up. Plus, it’s a great stress reliever. If you have trouble finding time to exercise, try breaking your daily workout into 10-minute segments. This will make it more feasible to squeeze in, and it can also give you a sense of accomplishment each time you meet your goal.
Don’t over-plan, just do it!
One of the most common mistakes new quitters make is over-planning. They might tell themselves that they won’t smoke today, tomorrow or next week, but they’re failing to plan for the moment when they’re actually craving a cigarette.
The best way to deal with those moments is to not to second-guess yourself, but to just jump right into it. You might ask yourself, “What’s the fastest way I can get a cigarette right now?” Once you’ve answered that question, you can use that as your motivation to get through the rest of the day without a cigarette.
Take a breath of fresh air before you smoke
It’s important to take a break from smoking before you light up a cigarette. You might try walking outside or going for a walk in the park or neighborhood you’re from. You might also try doing something that makes you feel happy or relaxed. All of these activities have been proven to have a positive effect on your mental state, which will help you avoid cravings when they arise. While you’re taking a break, you might want to think about your reasons for quitting.
Was there a specific moment, event or person that helped you to realize that you should quit? Writing down those moments or people on a piece of paper might help you to remember them in the moment. It might also help you to reflect on why you started the quit process in the first place.
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When you’re ready to quit smoking, you can do it. It just takes a little bit of hard work, dedication and perseverance. The most important thing you can do is to stay motivated and focused on your goals.
If you do that, then you’ll be able to quit smoking, and stay quit, for good. Hopefully, you now have a better understanding of how to quit smoking for good, and are ready to make the most of this opportunity to improve your health and well-being. Remember, the more prepared you are for quitting, the more likely you are to succeed.
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