10 Ways to Control Smoking and Quit for Good

by Dr Antonio Howell, MD

in quit smoking

Dr. Howell

Smoking is hard to break. Once you get addicted, it controls you and your life. It is severely rooted into your subconscious because of the addiction and the behavior you have acquired through time. The question now is: how do you control it and finally quit smoking for good?


Quit Smoking Concept Crushing CigarettesIdentify your triggers. Research would tell you that one of the best ways to control smoking is to know your triggers that would potentially lead to slip-ups. Have a plan ready to fight these triggers should they arise.

Avoid your triggers. Alcohol, going out with your friends, coffee in the morning, and break in the office are only a few of the common triggers you want to avoid. Don’t put yourself on a situation where you are mostly likely to be tempted to light a cigarette. Also, avoid the places where you usually smoke. You can still go out with your friends but have a clear plan that will stop your triggers.


Find a new habit. Here’s a tip: every time you feel the urge to smoke, reach out for a slice of carrot, or have a full glass of fruit juice instead of a cup of coffee in the morning. Build a new and healthier habit. This will be very difficult at first, but as you go along, it will slowly become part of you.

Expect failures, but plan to succeed. There will be a lot of failures. This is normal, especially when quitting smoking. When you experience a relapse, accept it, learn from it, and move on. See each of your failures as opportunities to improve. But in every failure, always have a plan how to avoid it the next time, stick on it, and commit yourself to your plan.


Make small changes. If you’re used to smoking early in the morning right after you wake up, try to delay your smoking routine by 10 minutes. Do it every day until you no longer feel the urge to smoke after you wake up. This tiny changes in your routine will later on replace your old habit. Doing a short jog can also help wean off the urge to smoke.

Commit. Commit yourself into quitting smoking. If you can be firm in your commitment to quit smoking, you are more likely to succeed.

Let your friends know. Letting people know that you’re quitting has two benefits. First, it puts pressure on you to stay on the program, and second, it’s like asking them for support, which is crucial for your success.

Make a journal. Making a journal helps track your progress. It also helps you keep track of your triggers.

Don’t hesitate to seek help. When things get tough never hesitate to seek the help of your friends and family. Also, seeking professional help increases your chance of succeeding.

Focus on your journey. Focus on your goal and how you can reach it. But being too focused may not be very helpful. For instance, giving yourself a deadline will only lead you to failure, instead you may want to focus on your journey, taking one step at time, learning every bit, and giving yourself some space.

Quitting smoking is hard, But with proper mindset and preparation, it will be a lot easier than you think it is.


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