Tobacco is one of the most deadly substances that kill approximately 500.000 people each year in the United States alone. Cigarettes contain this ingredient along with nicotine, tar, and other chemical compounds that are dangerous for your body.

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To quit smoking is never easy, let alone instant. It is a journey that requires further commitments. While it can take months to stop cigarettes entirely, it may also take years of fighting the addiction. To help ease the craving and find more effective ways to quit smoking, here are seven useful tips that you can do now.

Reason to Quit

The first and most important step that everyone needs to take before actually quitting is to find a strong reason. This can help remind you whenever the urge of smoking starts to kick in. While a substantial reason is significant, sometimes our body and mind are not strong enough to resist the temptation.

When this happens, it never hurts to tell your friends and family about your plan to quit cigarettes either. They can help remind you and stop you from going back to smoking.


Breaking the addiction cycle is very hard, and it comes with withdrawals. Fortunately, withdrawals from quitting smoking or smoking cessation only happen for a short period.

In most cases, smoking cessation lasts from one month to two months. If you feel that you are still suffering from smoking cessation for more than three months, please consult experts. Understanding how to identify smoking cessation is a good way of calming yourself down when this happens.

NRT (Nicotine Replacement Therapy)

Many experts will recommend you to try cigarette alternatives. Although this may help you to kick out the urge to smoke, relying too much on these products will only build up another addiction.

It is essential to seek professional help and try out the infamous NRT (Nicotine Replacement Therapy). NRT is a treatment that is aimed to reduce the cravings for nicotine. It uses alternative products that have a low dose of nicotine. These products include the nicotine patch, gums, inhalers, nasal spray, and lozenges.

While these products contain low-dose of nicotine, by going through a professional program you can slowly cut off your dependencies to nicotine altogether.

Avoid Peer Pressure

Most of the smokers were once social smokers. What exactly is a social smoker? The term was coined for those who aren’t addicted to nicotine but instead feel the pressure to blend into a group. Additionally, social smokers also see cigarettes as ‘social lubricant’ that can help melt the atmosphere.

Although not always, most situations that trigger a person to smoke involve alcohol. By avoiding places like bars, and clubs during the first few weeks of quitting smoking, you can be free from the urge to start quitting.


Simply put, exercise helps release your endorphin hormones, which reduce stress and anxiety. When you smoke, your brain starts to get dependent on cigarettes to produce endorphins. Unfortunately, endorphin production is countered by the nicotine in cigarettes. Thus, this makes you addicted to the ‘good feelings’ that are produced by smoking.

When you are cut off from cigarettes, your brain and body go into a state of shock. This re-adjusting state is also known as smoking cessation or nicotine withdrawal. When your mind requires the ‘feeling good sensation, you can start doing physical exercise. By exercising, your body will release endorphins, and you can begin to feel good in the healthiest way.

Seek Professional Help

To ensure the smooth process of quitting cigarettes, you can always seek professional help. Especially during the nicotine cessation period where resisting the urge to start again might be very hard.

While consulting therapists is optional, it is often more successful in the case of quitting smoking. To talk or discuss anytime with a professional, go to or download our mobile app, and choose your preferred method of meeting a General Practitioner.