Smoking -Tips To Quit

Redeemer Stories

November 13, 2020

Smoking -Tips To Quit

Quitting smoking is hard. It’s an addictive habit with intense cravings and withdrawal symptoms that make quitting difficult for many people, but with the right tools and attitude you can do it and live a healthier life.

The benefits of quitting smoking to your overall health are well known, but there are strong motivators to make the decision to quit.

  • Lengthen your life expectancy and feel healthier
  • Decrease your risk of disease
  • Reduce your risk of during surgery and of infection or readmission after an operation
  • Reduce the health risk to others in your home
  • Improve your sense of taste and smell
  • Save money –the average pack of cigarettes costs $8-8.50, which is approx. $3000/year

If you are ready to quit smoking for good, here are some tips to help:

Stay clear of triggers.

Your urge for a smoke may be most intense when you are in a place where you often smoke, like after dinner or at a party. It could also come upon you when you are feeling stressed. Avoid this easy relapse by being aware of these triggers. Have a plan in place to avoid them--perhaps a new response, like holding a pen, chewing gum or popping a mint.


Work on this strategy: the moment you have a tobacco craving, train yourself to wait at least 10 minutes before you give in. During those 10 minutes, distract yourself--play with a rubber band or stress ball, or hang out in a designated no-smoking zone. Work to distract your craving. You can triumph with the help of time. Relax. It’s most likely that you smoke to deal with stress, so denying yourself that smoke during stressful times will be especially difficult. Transfer that need to something more enriching: try yoga, massage, or listening to music. Investigate relaxation techniques and deep-breathing exercises.

Confront yourself.

You may tell yourself that one cigarette won’t hurt. Stand strong and firm. You know deep down that one cigarette will only lead to another...and another. The craving is going to go away whether you smoke or not. It may take up to 10 minutes, but it WILL go away.

Help yourself to a healthy chew.

Smoking is an oral fixation, so just shift the need to chew on something healthy: raw carrots, celery, sunflower seeds, nuts, granola--or even things like sugarless hard candy, gum, or mints.

Exercise the craving away.

Physical activity is a good and healthy distraction. You don’t have to go on a marathon run; even a short burst of activity can beat away your tobacco craving. Walking, jogging, biking, and jumping rope can often do the trick. If this is not possible, jog lightly in place or do trunk twists. Cleaning is also a good calorie burner. This strategy can help you get into shape as well as minimize your tobacco craving.

Remind yourself of the benefits of quitting.

Never forget why you are working so hard to quit. Turn it into your mantra:

  • Better health
  • Better psychological state
  • Saving money
  • Sparing my loved ones from second-hand smoke

Remind yourself of who you are quitting for!

Face the mirror and say it out loud: “I’m quitting for my...” (family, children, parents, friends, loved ones, pets...)

Don’t go it alone.

Find a partner who also needs to quit and support each other. You may also find an understanding friend or relative who you can contact when your temptation is high. Call 800-QUIT-NOW (800-784-8669), a free support line. They offer one-on-one support and will also provide 8 weeks of free nicotine replacement therapy such as patches, gum, or lozenges. Join a support group or a class. Holy Redeemer offers a free Smoking Cessation Class.

Bottom line:

It won’t be easy, but it will be worth it. Remember that every day you work on resisting your tobacco cravings is a step closer to completely quitting and improving your health and state of mind.

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