Quit Smoking in 7 Easy Steps

It can be difficult to break bad habits, especially when they are addictive like tobacco. Tobacco is now one of the most common causes of death among Americans, and it’s completely preventable. Cigarette smoking is responsible for the deaths of more than 480,000 Americans each year in the United States. Statistics show that 16 million Americans suffer from at least one smoking-related serious disease. The act of smoking cost the United States over $600 billion last year, including $240 billion on healthcare.

This article will examine the different ways to stop smoking.

How to Stop Smoking

Nicotine Replacement Therapy

Your healthcare provider may recommend a variety of nicotine replacement therapies. You can choose from:

  • Nicotine is prescribed as a nasal spray, inhaler or vaporizer.
  • You can buy nicotine gum, lozenges or patches without a prescription.

These short-acting substitute therapies can help a smoker overcome their intense cravings to smoke tobacco. They are very safe.

Avoid Triggers

You should also avoid places and situations that make you want to smoke. Parties, bars or situations such as being stressed, drinking coffee or in a bar are all examples. It is important to have a plan in place for avoiding your triggers.

You should also be careful not to set yourself up for a smoking regression. If you are smoking on the telephone, try to distract yourself by doing something else, such as doodling.


Tell yourself to wait ten minutes if you are feeling a strong craving. You need to do something else during that 10-minute period. You can, for example, go to a smoke-free public area. These simple tips can help you to resist tobacco.

Chew On It

Chewing on hard candy, or gum without sugar can also help to reduce your tobacco cravings. If you want to distract your taste buds and mouth from smoking, try chewing on raw carrots or sunflower seeds.

Never Take ‘Just One’

Do not deceive yourself into thinking that one cigarette will satisfy your craving. It is called an addiction because it’s hard to quit. It is impossible to stop after one. Then another. Then you use tobacco again.

Get Physical

Physical activity is a great way to distract yourself. Physical activity can help reduce cravings for food, and also to help you resist the urge to smoke. A jog or a walk will do the trick.

Relaxation techniques:

For those who have resorted smoking as a way to cope with stress, deep relaxation exercises can be performed, including deep breathing, muscle relaxing, yoga and many other types of exercises.


To conclude, it may be difficult to overcome tobacco addiction. It is still possible. You can recover from your illness by following these steps.

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