Five Things to Consider When You're Trying to Quit Smoking

My Doctor Finder
May 14, 2018

Thinking of saying goodbye to smoking? That’s great! However, you can’t quit smoking just with a snap of your fingers.

It’s not going to be easy, but choosing to quit is a good first step. Here are some tips to help you on your journey.

  1. You must HAVE A PLAN
  • You can’t just quit without having a plan especially when it comes to smoking. Check the following treatments below that may help you to get a head start.
    • Behavioral Therapy - You need all the help that you can get if you plan on quitting. Seeing a counselor and making a strategy plan on how not to trigger your cravings would be a big help.
    • Nicotine Replacement Treatment - There are several types including nicotine gum, sprays, inhalers, patches, and lozenges. It works better with behavioral therapy and the support from your family and friends.
    • Combination - You can do both treatments for more chances of you quitting for good. You can do both the behavioral therapy while doing the nicotine replacement treatment. However, do not forget to get  the approval of your doctor before proceeding with the following treatments. Also, tell your friends and family that you’re quitting so that they can remove things like ashtrays and cigarette packs that may trigger your urge to smoke.
  1. Remember to STAY ON TRACK
  • There will be days when you just want to give in to temptation, and eventually take a puff. But, always remember to restrain yourself from smoking. Quitting might be the best decision you made for yourself and for the people around you. Below are some ways on how you can stay on track of your quitting journey.
    • Know your trigger points and avoid them early on - Make a list of things that can trigger your urge to smoke. For example, list down the places you used to go to smoke and people you used to go for a smoke with. Do these in the first 3 months because this is when you’re most vulnerable to start smoking again.
    • Acknowledge that the first few days are the toughest - You’ll probably feel irritated, depressed, slow and tired more than usual and that’s okay. Joining a support group might help you in getting by those hard days.
    • Don't give in to your cravings - Whenever you crave a cigarette, remember to put something else in your mouth like a gum to stop the cravings.
    • Explore a new hobby - Find a new hobby to take up your time! Instead of thinking of smoking, go for a walk with your dog or hang out with your friends.
    • Reward yourself - When you finally quit smoking, you will definitely see the changes it does in your body and yourself. Go and treat yourself to a nice lunch or dinner. Also, give yourself a pat in the back for doing a great job!

Reference: Ratini, M., DO, MS. (April 20, 2018). How To Quit Smoking. WebMD. Retrieved from