10 Amazing Steps to Quit Smoking: Take a First Step Towards

Sonali Kapoor

, Health A2Z



Do you love to smoke? If yes, directly and indirectly, we all know that smoking is injurious to our health. But still, we do this because we have an addiction to it. It’s recommended to stop smoking and take a step towards this, with the help of these steps which I am going to disclose. As smoking tobacco is both an addiction and a psychological habit. The nicotine from cigarettes provides a temporary and addictive high. Eliminating that regular fix of nicotine causes the body to experience physical withdrawal symptoms and cravings.


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Because of nicotine’s “feel good” effect on the brain, you may turn to cigarettes as a quick and reliable way to boost the outlook, relieve stress, and unwind. Smoking can also be a way of coping with depression, anxiety, or even boredom.



What are the Steps to Quit Smoking?


There are soo many steps to quit smoking but in this blog, we have shared 10 best steps to quit smoking in a good way which definitely helps you.


1. Set a Date


Choose a date within the next two weeks, so you get enough time to prepare yourself without losing the motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.


2. Get Active


Physical activity can help to distract you from tobacco cravings and reduce their intensity. Even short burst of physical activity such as running up and down the stairs a few times can make a tobacco craving go away, Get out for a walk or jog.



If you’re stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If physical activity doesn’t interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.



3. Avoid Triggers


Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco.



Don’t set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking.


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4. Practice Relaxation Techniques


Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.


5. Remove cigarettes and other tobacco products from your home, car, and work


Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.


6. Consult a  doctor about getting help to quit


Your doctor can prescribe medication to help with withdrawal symptoms. If you can’t see a doctor, you can get many products over the counter at your local pharmacy, including nicotine patches, lozenges, and gum.


7. Chew on it


Give your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds something crunchy and satisfying.


8. Don’t have ‘just one’


You might be tempted to have just one cigarette to satisfy a tobacco craving. But don’t fool yourself into believing that you can stop there. More often than not, having just one leads to another— and you may end up using tobacco again.


9. Go Online for Support


Join an online stop-smoking program. Or read a quitter’s blog and post encouraging thoughts for someone else who might be struggling with tobacco cravings. Learn from how others have handled their tobacco cravings.


10. Remind Yourself of the Benefits


Write down or say out loud the reasons you want to stop smoking and resist tobacco cravings. These might include:


  • Feeling better


  • Getting healthier


  • Sparing your loved ones from secondhand smoke


  • Saving money


  • Remember, trying something to beat the urge is always better than doing nothing. And each time you resist a tobacco craving, you’re one step closer to being totally tobacco-free.




In the above blog, we have shared 10 steps to quit smoking and its amazing steps which can be very helpful to you to make your health great. If you are facing any problem regarding your health then consult a doctor as soon as possible.


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