Getting through the Rough Spots of Quitting Smoking: 8 Strategies

by Dr Antonio Howell, MD

in quit smoking

The 3 Week Diet

Quitting smoking can be a long and difficult process. But it’s definitely worth the effort. Quitting smoking today is one of the best decisions you can make in order to improve your health.

If you’re having a hard time quitting smoking, here are some tips and suggestions for you:

Take extra care of yourself.

When we are under stress, we are less motivated. We become more irritable and easily give in to difficulties. So during the quit process, make sure to get easy on yourself. Find a way to deal with stress effectively. Drink water, eat right, and give time for exercise. All these essential lifestyle habits can protect you from the debilitating effects of stress.

Avoid temptation.


Stay away from things, places or people that encourage you to smoke. This is one of the easiest, most effective strategies to deal with nicotine cravings.

Build new habits.

You want to replace the bad habit (smoking) with a good one. Before your quit date, think of healthy habits you want to adopt. It could be drinking tea, exercising more, eating less, being more active, taking supplements, snacking on fresh produce, and so on.


Make your environment smoke-free.

You also want to make sure that your environment is conducive to your quit smoking journey. Get rid of those ash trays, lighters and cigarette packets at home or in your desk, and anywhere else that you have access to. Adopt a no-smoking policy in your home. And stay away from places where smoking is common.

Practice relaxation techniques.

Quitting can be stressful at times. When you are feeling burned out that you almost want to light up again, do some relaxation exercises, such as deep breathing, stretching or meditation. Picture your lungs getting filled with clean, fresh air. Close your eyes and visualize a beautiful scenario. Dream of having a healthy and active body, away from the diseases caused by tobacco smoke.

Prepare yourself.

Think of the possible challenges you could face during the quit process and strategize for the best solutions. For instance, to resist cravings, you may consider listing down your reasons for quitting so you have something to remind you of your goals.

Get extra help and support.

Talk to your doctor or therapist. Ask about the treatments you can get to make quitting much easier. There are plenty of quit smoking methods, such as medications and counseling, that may help you address the various challenges that come with smoking cessation.

Remember, it’s not going to take forever.


Don’t forget that you will go through the rough spots in no time. Quitting may be hard at first because you are trying to eliminate an addictive habit. But once your body has gone back to normal – when it is no longer hooked to nicotine, you will feel better, healthier and much happier.

There are several things you can do to overcome the rough spots of quitting smoking. These include taking care of yourself, avoiding temptations, making your environment smoke-free, getting prepared, getting help and support, and reminding yourself that it’s not going to take forever.


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