12 Steps To A Happier and Healthier Life Without Smoking

September 17, 2021 | Written By: Haris Asyraf


Everyone wants a healthier life. Many smokers want to quit smoking because they know it is harmful to their own health. But unfortunately many have lost the battle. This is because a lot of people are not able to cope with the effects of nicotine withdrawal symptoms in the early phase of quitting smoking. The pain of quitting smoking is not to be taken lightly. It is indeed a difficult phase, especially when quitting smoking. So, let's dive deeper into the article and find out how you can cope with this difficult moment to successfully quit smoking.

12 Healthy Ways to Quit Smoking

Throwing away your cigarette alone won’t be enough in your battle against the struggle to overcome nicotine withdrawal symptoms. Smoking habits involve the senses of touch, taste, and smell. How a cigarette touches between a smoker's two fingers, the smell of cigarette smoke and the taste of its smoke are things to keep in mind when a person quits smoking. Quitting smoking not only involves mental treatment but also physically. Overcoming withdrawal symptoms from quitting smoking will not happen overnight, it takes time and requires patience. Don't be fooled by products that guarantee you can quit smoking within a week it may be false advertising. Get to know the best ways to quit smoking we have listed below.

1. Set a quit date

If you have not quit smoking but are already planning or intending to quit, the first step you should take is to set a quit date. Your quit date should be clear. Choose the closest date and make sure the date is when you are free and not in a busy and stressful time. Write this date on the calendar and put it where you can see it every day. Hold on to this date and remind yourself often so that you are better prepared when the day comes.

You also need to know why you want to quit smoking. When your goal of quitting smoking becomes clearer, it is easier for you to achieve it. Ideally, before quitting smoking, you are also advised to plan your smoking cessation journey. For example, set a target to reduce the number of cigarettes smoked each day in stages before the quit date you have chosen.

2. Change a habit

A smoker must have a certain routine that he is used to. So, when you start quitting smoking, of course, these routines need to be changed. For example, smoking regularly after meals. Of course, it feels awkward without a cigarette after having a delicious lunch. So, change this habit by eating fruits or chewing gum. 

Some smokers like to smoke while drinking a cup of coffee. So, to keep you from remembering cigarettes, change your coffee and try to drink a cup of tea or juice. 

3. Exercise

Exercise does not only fill your free time and removes your memory from smoking. For your information, exercising can also relieve stress due to nicotine withdrawal symptoms. Exercise can increase the production of endorphins which indirectly provide positive energy to your body. In fact, endorphins make it easier to sleep and relax at night. A tired body after exercise can also make you sleep better. This is very helpful in dealing with insomnia due to the effects of nicotine loss.

4. Cleaning the house

Another important thing in the smoking cessation process, it’s cleaning your house from the waste of cigarettes. Not only do you get rid of cigarettes physically, but you also need to get rid of the smell of cigarettes sticking to clothes, curtains, bed sheets and other furniture in your house. This is not only good for you to forget about cigarettes but also good for the whole family or people who live with you. By cleaning your place, you no longer have to smell the scent of cigarette smoke anymore. 

You can also use fragrances such as lavender and citrus in your home to provide freshness in the living room. The refreshing scents are not only fragrant but can also give you peace of mind and divert your attention from cigarettes. Fragrances like lavender can also help you sleep soundly.

5. Support system

When you want to quit smoking, it is best to let your family and friends know. It is very important for you to have a support system when you quit smoking, especially when going through the effects of withdrawal symptoms. In addition to giving you the motivation to continue your battle to live a healthier life, the support of family and friends is also important so that no one tries to give cigarettes to you. Reduce association with those who may influence you to return to smoking temporarily.

6. Reduce stress

Smokers are more likely to smoke cigarettes when faced with stress. This is because they believe smoking can relieve stress and provide peace of mind. Therefore, avoid situations that can be stressful especially in the early stages when you start quitting smoking. This is why it is important for you to choose a smoking cessation date at a suitable time. If you are faced with a situation that makes you stressed or uncomfortable, you can try alternative methods such as meditation, yoga or breathing exercises to reduce stress.

7. Keep busy

Many people smoke on the pretext of getting rid of boredom. If this happens to you, make sure you do not have time to get bored. Make sure you always fill your time with a variety of activities either outdoors or indoors. In addition to exercise or other physical activities, you can also clean the house, grow vegetables, wash the car, and so on. As a result, you not only forget about cigarettes but your home and environment are also clean and your body is also healthier. 

8. Eating healthy

Food options to quit smoking is very important. Many smokers quit smoking and then experience weight gain problems. This is because most of them choose the wrong snacks and foods. Appetite does increase after quitting smoking, so, if you do not choose a balanced diet, other problems arise. The main recommended options are fruits and vegetables. Enriched with antioxidants that are important to help prevent cancer and even keeps you satiated. You can also choose dried fruits, cornflakes and beans as a snack when you feel like chewing something.

9. Nicotine Replacement Therapy

There is a treatment that can help you in your effort to quit smoking known as Nicotine Replacement Therapy (Nicotine Replacement Therapy) NRT. 

NRT can be found in various forms such as:

  • Nicotine gum
  • Lozenges 
  • Nicotine Patch

Replacement therapy is used to reduce the effects of nicotine withdrawal by supplying nicotine in low doses. This therapy requires a prescription from a doctor and nicotine dose planning should be done in stages until you are no longer dependent on nicotine. There are also smoking cessation medications that require a doctor's prescription depending on your needs. Are you dependent on nicotine? Take this quiz to find out!

10. Think of the benefits

One way to quit smoking is to have a strong determination and think of the benefits you will get once you quit smoking.

You will be healthier and the risk of cancer, heart attack and stroke is much lower. If you are married, you can prevent your children and wives from the dangers of being a passive smokers. Your finances are also more secure as you are no longer used to buying cigarettes. Studies have found that smokers spend up to thousands of dollars a year just to buy cigarettes. If this money is saved, imagine how much you already have. 

11. Do not give up

Despair is a common occurrence among people who want to quit smoking. However, know that every time you try again to quit after failing, your percentage of chances of quitting smoking will increase. Every human being is different, not necessarily have to successfully quit smoking on the first try. Keep your spirit up and keep moving forward as you can definitely do it

12. Counseling

When you are in a difficult moment, know that you are not alone. There are many more people out there facing the same situation as you. Getting counselling or joining a counselling group can reduce stress. You can share experiences and get views and advice from those who have been or have been through situations like yours. Joining a counselling group can give you a support system and give you more motivation to continue the fight until you successfully quit smoking.

Happiness After Quitting Smoking

In the United States, there is a study done to prove the theory about the relationship between smoking cessation and happiness. The study included 236 smokers who participated in this study with the determination to quit. They were given counselling and nicotine patches before the smoking cessation date. 7 days before the date they quit smoking, psychological tests are done beforehand to make sure they do not have depression. 

Of the 236 smokers who participated, only 139 successfully quit smoking and 99 smokers started smoking again after the first day of quitting. Among the 139 participants who successfully quit smoking, studies have found they are happier and their emotions are better than when they smoked. In fact, 99 smokers who could not quit experienced more severe depression before starting the study. 

This study proves that even if you experience difficult moments and great stress when just starting to quit smoking. It does not mean that you will remain in that situation forever. Once you have successfully quit smoking, more benefits await you. So be strong and continue your efforts to achieve your goal of quitting smoking. Take the first step today by talking to your doctor!


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