Quick Help After Quitting Smoking

by Dr Antonio Howell, MD

in Blog, quit smoking

The 3 Week Diet

Quitting smoking is hard. There’s no doubt about it. But the good news is you can do something about it. Below are some quick help during your first few days after quitting.

Track your progress. Keep a list of the progress you make as you start to notice them. This may include improved breathing, saving money, feeling more in control, tasting and smelling food better, etc. This may serve as your reminder every time you feel the urge to smoke.

Always brush your teeth. Brushing your teeth often washes the foul smell and taste of cigarette in your mouth. Without the smell and taste of cigarette in your mouth you are less likely to smoke.

Eat small meals and drink cold water. Drinking cold water help ease grumpiness by stimulating the release of dopamine, a feel good hormone. Sipping through a straw also help replace the physical act of puffing a cigarette.

Eating meals in small portions makes it easier for you to cope with the cravings to smoke. Choosing lean, and healthier foods helps you avoid the extra pound.


a man wearing a white coat sitting in a desk showing a signboardStay away from alcohol. Drinking alcohol lowers your self-restraint, this may cause your commitment to quitting smoking wear down. And to some, alcohol is a strong trigger.

Keep your home a “no-smoking” zone. If you really want to make it easier for you to quit smoking, you may want to keep your environment smoke-free starting from your home. Also, going to places where smoking is banned prevents you from lighting up.

Be more active. Exercise is a good distraction for your cravings. Your body releases a natural hormone that makes you feel better and help ease stress. Walking early in the morning is a good exercise.


Keep a tight schedule. You want to keep yourself busy on the first few days of your quit. Fill your schedule of the things you need or want to accomplish. This will help keep your mind away from smoking.

Avoid coffee. For some people caffeine helps them to stay alert. But for others it makes them feel jittery and tense. If you’re among the latter, quitting smoking may just intensify these effects and makes you feel more stressed. Cut back on your caffeine.

Avoid negative emotions. Anger, frustration, stress, etc. may lead you back to smoking. During your first few days you may want to stay focus and positive. Find ways to distract yourself. Go out with friends, bake, or do the things you enjoy the most.

Be Patient. Quitting smoking is a slow process. Days may stretch into weeks, and into months. No one can really tell how long it will take them before they can totally break away from the habit of smoking. And often, most people fail in their effort to quit. But this doesn’t mean that it is impossible to break free from nicotine addiction. Just be patient enough and do everything you can to learn from each and every experience during your journey towards a nicotine-free life.


There you have it. These are only a few of the many things you can do to ease the symptoms of nicotine withdrawal. Feel free to explore and device other ways that may be helpful to help you quit smoking for good.


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