First Week of Quitting: 10 USeful Tips

by Dr Antonio Howell, MD

in quit smoking

The 3 Week Diet

Smoking cessation is hardest during the first week. But don’t worry, once you’ve gotten through this, you will realize that quitting is easy and achievable. But great mind-setting, willpower and perseverance are all you need to succeed. With the following tips, the first week of quitting will become as easy as possible.




  1. Make a commitment to yourself that no matter what, you are not going to smoke again. If you do, you are just prolonging your agony. You will start with day one over and over again and you will never pass the one hell of a week! So never, ever try to light up.
  2. Find an alternative to cigarettes. When you do, avoid those that contain nicotine. Experts discourage using nicotine-containing products as they are proven less effective in suppressing nicotine addiction. Chewing gum is also a great alternative. If you’re concerned of the health-effects of sugar, look for gums that are sugarless and low in calories.
  3. If you feel like smoking, go to a place where it is not allowed – mall, coffee shop, etc. Cravings only last for ten minutes or more. Once it subsides, you can go ahead and proceed with your tasks.
  4. Take off anything that makes you remember you are a smoker. Take away the ash trays, lighters and cigarette boxes from your room, desk, and from the entire house. Avoid going to places where smoking is allowed because for sure, you will be tempted to see other people lighting up.
  5. Take medicine. You want to make the smoking cessation process as smooth as possible, and you can do this by taking medications or undergoing therapy. There are prescription meds that work by blocking the nicotine receptors in the brain. As a result, you do not experience headache, nausea, and most of all – cravings.
  6. Always bring a bottle of water wherever you go. Water is an important part of your diet once you’ve start quitting cigarettes. Water helps flush away the toxins from your body more quickly. It also helps bust cigarette cravings.
  7. Get plenty of sleep. Lack of sleep increases your stress levels and makes anxiety worse. When you are anxious and irritated, you are more likely to reach out for a cigarette. When quitting smoking, it is necessary that you keep your batteries well-charged so you don’t easily feel stressed and worn out. Also, sleeping boosts your energy levels and improves your immune system – helping you recover from the health effects of smoking.
  8. Sign up for a workout program. Physical exercise is probably one of the best quit smoking tips out there. Exercising stimulates your brain to produce endorphins that replace the anxiety and depression caused by quitting smoking. Thus, you crave less. Also, exercising contributes in the elimination of toxins in your body.
  9. Join a support group. You will get more tips and advice by joining support groups. There, you can obtain first-hand information from the ex-smokers who were able to quit successfully.
  10.  Slow down and relax. Relaxation is crucial during the highly stressful period of smoking cessation. Don’t be too hard on yourself. Find time to enjoy and have fun. Of course, without cigarettes.


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