Ways to Quit Smoking Finally

If you’ve made it to day 6 no smoking, congrats! That’s already a huge win, and you’re well on your way. Quitting smoking is tough, and those first few days can be brutal, but don’t worry—you’re not alone. Whether you’re quitting cold turkey, using nicotine patches, or still figuring out the best way to ditch the habit, there are plenty of strategies to help you stay smoke-free for good. Here are some easy and practical tips to keep you on track.

1. Figure Out Your Triggers

One of the best things you can do to quit smoking for good is to figure out what makes you crave a cigarette in the first place. For a lot of people, smoking is tied to certain habits or emotions, like having a smoke with your morning coffee, on work breaks, or when you’re feeling stressed out.

Common smoking triggers:

• Drinking coffee or alcohol
• Social situations or hanging out with friends who smoke
• Stress, anxiety, or just plain boredom
• Specific times of the day, like after meals
• Being around other smokers

How to deal with them:

• Swap out the habit: If you usually smoke with your coffee, try swapping it with gum, a snack, or even a different morning routine.
• Mix up your routines: If you’re used to lighting up at a certain time, change your routine a little. Go for a walk, sip a new drink, or do something to distract yourself.
• Avoid temptation: For the first few weeks, try to steer clear of places where people are smoking, or places where you’d normally smoke.

2. Give Nicotine Replacement Therapy a Try

If you’re finding the cravings hard to handle, nicotine replacement therapy (NRT) can be a lifesaver. It gives you a smaller dose of nicotine (without all the harmful chemicals in cigarettes), helping to ease withdrawal symptoms while you focus on kicking the habit.

Types of NRT:

• Nicotine patches: Stick one on and get a steady release of nicotine throughout the day.
• Nicotine gum or lozenges: Great for when you’re hit by sudden cravings.
• Nicotine inhalers or nasal sprays: These mimic the hand-to-mouth action of smoking, which can help if you miss the actual physical habit.

NRT can double your chances of quitting, but make sure to use it properly. Follow the instructions on the package, and if you’re not sure what’s best for you, chat with a healthcare pro.

3. Lean On Your Support System

Quitting smoking can feel pretty lonely at times, but it doesn’t have to be. Letting your friends, family, or even workmates know that you’re on day 6 no smoking (or wherever you’re at) can help keep you accountable and give you the motivation boost you need.

How to build your support network:

• Tell people you trust: Let them know you’re quitting and ask for their support. They can check in, help you through tough moments, and cheer you on.
• Join a support group: Whether it’s online or in-person, connecting with others who are also quitting can make a huge difference. It helps to share your struggles and victories with people who get it.
• Consider therapy or counselling: Sometimes, smoking is tied to deeper issues like stress or anxiety. Talking to a therapist can give you better tools for handling those moments without reaching for a cigarette.

4. Keep Your Hands and Mouth Busy

One of the hardest parts of quitting is figuring out what to do with your hands and mouth. Smoking isn’t just about nicotine—it’s also about the physical habit. Finding new things to do can help you fight off cravings.

Ideas to keep busy:

• Chew gum or suck on hard candy: It gives your mouth something to do and can help satisfy those cravings.
• Sip water: Keep a water bottle with you and take a sip whenever you feel the urge to smoke.
• Try fidget toys: Stress balls, fidget spinners, or even a pen to click can keep your hands occupied.
• Pick up a hobby: Knitting, drawing, or doing puzzles are great for keeping your hands busy and your mind off smoking.

5. Celebrate Your Wins

Quitting smoking is a big deal, and you deserve to celebrate every little victory. Whether it’s day 6 no smoking, day 10, or day 100, take time to reward yourself. It’ll give you something to look forward to and keep you motivated.

Ideas for rewards:

• Treat yourself: Enjoy a nice meal, dessert, or your favourite snack.
• Buy something you’ve been wanting: With the money you’re saving by not buying cigarettes, you can splurge on that book, gadget, or piece of clothing you’ve had your eye on.
• Plan a weekend getaway: Use the cash you’d usually spend on smoking for a little trip or fun activity.

6. Focus on the Health Benefits

Sometimes, when the cravings hit, it helps to remind yourself why you’re quitting in the first place. The health benefits of quitting smoking start almost immediately, and thinking about them can give you a much-needed boost when you’re struggling.

Health improvements after quitting:

• Within 20 minutes: Your heart rate and blood pressure start to drop.
• Within 12 hours: Carbon monoxide levels in your blood return to normal.
• Within 2 weeks to 3 months: Your circulation gets better, and your lung function improves.
• Within 1 year: Your risk of heart disease drops by half.
• Within 10 years: Your risk of lung cancer is about half that of a smoker’s.

When the cravings get tough, remind yourself that your body is healing, and it’ll only keep getting better.

7. Download Some Helpful Apps

There are tons of apps out there designed to help people quit smoking. They can track your progress, send you motivational messages, and even show you how much money you’ve saved by quitting.

Popular quit-smoking apps:

• Quit Genius
• Smoke Free
• QuitNow!
• MyQuit Coach

These apps can help you set goals, track your cravings, and see how far you’ve come. It’s a great way to stay motivated and focused on your journey.

8. Be Ready for Withdrawal Symptoms

By day 6 no smoking, you’re probably feeling some withdrawal symptoms. It’s totally normal, and they will pass. Being prepared can help you manage them without giving in to the cravings.

Common withdrawal symptoms:

• Mood swings and irritability
• Feeling restless
• Trouble sleeping
• Increased appetite
• Headaches

How to handle them:

• Stay active: Exercise can help relieve stress and improve your mood.
• Reach for healthy snacks: If you’re eating more, go for healthy options like fruits, nuts, and veggies.
• Practice deep breathing: Slow, deep breaths can help calm you down when you’re feeling anxious.
• Stay hydrated: Drinking plenty of water can help flush out the toxins and reduce withdrawal symptoms.

9. Don’t Beat Yourself Up Over a Slip-Up

Quitting smoking is hard, and sometimes slip-ups happen. If you end up smoking after day 6 no smoking, it doesn’t mean you’ve failed. It’s just a bump in the road, and you can still get back on track.

What to do if you slip up:

• Don’t stress over it: One cigarette doesn’t erase all your hard work. Learn from it, figure out what triggered you, and think about how you can avoid it next time.
• Reset and refocus: Make a plan for how you’ll handle future cravings. Remind yourself why you wanted to quit in the first place and keep pushing forward.
• Reach out for support: Tell someone in your support network what happened. They can help you stay positive and get back on track.

Remember, quitting smoking is a journey, and every smoke-free day is a win. Keep going, and don’t forget to give yourself credit for how far you’ve already come. You’ve got this!