12 Methods to Help You Quit Smoking for Good

We all know that smoking can cause health issues including heart disease and cancer. It’s easy for someone to say that one should quit, but doing it is not such an easy task.

If you’ve ever tried to quit smoking before, but couldn’t, it may be time to give it another try. Many people who have quit smoking had to try a few times to make it happen.

My quit date was Dec 30th, 2019. If the calculators out there are to be believed, I am saving over $2000/yr. Since there is no price tag on our health that number goes way beyond the $10000 I have already saved. I am here to tell you that if I can do it, you can too!

Here is the way I finally crushed the habit for good. I knew that I had in my head that I wanted or needed to quit. It is extremely expensive, but I’d like to be around to watch my (someday) grandkids grow up. Smoking made everything I wore smell like an ashtray. I was tired of panicking about where I would be able to get my “fix” when traveling or out and about with nearly everywhere being a smoke-free environment. 

I knew all of these things in my head now I asked myself –” why is it going to be different this time?”

This is the exact plan I used and maybe it can work for you too! 

1. I looked forward and saw myself without the addiction, what would be better about my life? 

2. I decided to break the “habit” part of the addiction before actually attempting to quit. (The mindless cigarette after dropping the kids off, the short smoke on my lunch break, before bed-first thing in the morning–you get the drift)

3. Now that you have recognized how that “habit” has just taken over, you have the power to take the power back. I did not try to quit until I had sufficiently put the habit on it’s head. In my mind I didn’t panic because I was still technically a smoker. I just decided when and where I would smoke. I cut back until I felt myself getting easily angry or stressed, had a half cigarette and went on with life. 

4. I told myself and acted as if I was a non-smoker. I had been a smoker for decades so this wasn’t easy. I needed to learn a whole new pattern in my brain. Your self-talk is extremely powerful, USE IT to your advantage.

5. Once all of these things and the “habit” had shaken up. I bought myself my FINAL pack of cigarettes and put it in the freezer so I wouldn’t let myself think about the fact that I had zero options and would have to drive the 11 miles to pick up a pack (causing me to think more about it, and giving my power away) instead I was in control. I had the choice and I would not take my frustrations out on my family, before that would happen I would open that pack and just move on. 

6. Every day I kept acting as if I were a non-smoker, a sort of fake it-till-you-make-it mentality. I carried that unopened pack with me when we were going out. In February 2020 I handed that pack of cigarettes to a friend and never looked back.

Extra tips: 

If you feel like you will need more help, visit with your doctor. I used the nicotine patch for about 2 weeks. I cannot tell you if that made a huge difference or not but, I wanted to set myself up for success.

Be kind to yourself and do not beat yourself up for setbacks. Just move on and start again. 

You can use the fake it till you make it method in nearly every aspect of your life. 

Additional tips for your success

1. Be positive. Even if you have tried and failed to quit smoking in the past, you can still be positive about trying it again. Look at what the previous experience was like. What would you do differently this time around?

2. Eat foods that support quitting smoking. Certain foods can make cigarettes more satisfying, while others have the opposite effect. While you’re quitting, try and avoid meat. Instead, opt for cheese, fruit, and vegetables.

3. Change what you drink. Your choice of drink can also affect how the cigarettes taste. Avoid any fizzy drinks, tea, or coffee. Instead, opt for water and juice.

4. Get some support. If you have friends or family that may want to quit smoking, suggest that you give up smoking together. There will also likely be a local support group that you could visit. The expert advice you get from these support groups will give you a better chance of quitting.

5. Exercise. Getting regular exercise, even if it is only 5 minutes a day, will ensure that your body produces chemicals that can reduce cravings.

6. Learn new ways to relax. Nicotine can help people relax, so when you quit, it’s important to find a different way to de-stress. Your favorite music or a massage may be an option. A new hobby can also help keep you busy and relaxed.

7. Enjoy immediate health benefits. Just 20 minutes after your last cigarette, your heart rate will return to normal. Within the day, the levels of carbon monoxide will fall back to their normal levels. And within 2-3 weeks, your chances of suffering a heart attack will also reduce.

8. Have a spring clean. To remove all of the reminders of your time smoking, and to reduce temptation, give your house a deep clean. Clean your carpets, clothes, and upholstery. If you used to smoke in the car, clean that too.

9. Keep your hands and mouth busy. When you are out at a party, consider holding your drink with the same hand as a cigarette. Use a straw to keep your mouth busy.

10. Use nicotine replacement therapy (NRT). There are numerous patches, tablets, lozenges, gum, and nasal sprays that you can use to reduce cravings. These products all contain nicotine, which is what you are craving when you want to light a cigarette.

11. Make a list of reasons why you want to quit. Why do you want to quit smoking? Write a list of reasons and carry it around with you. Read your list back to yourself whenever you’re tempted to have a cigarette.

12. Reward yourself. When you no longer experience any cravings, reward yourself. Smoking is an expensive habit, so along with the health benefits that you’ll gain from quitting, you’ll also be able to save money too. You could use this saved money to treat yourself to something fun.

Even if you’ve tried to quit smoking before, try these strategies to take another go at it. This time can be the time you quit for good.

You can use this new planner to track your successes, goals, and even setbacks. Recognizing what is working and what is not can be vital in winning your final battle.