stop smoking

Stop Smoking – Ultimate Guide

Quitting smoking is very difficult. No one who has managed to stop smoking has achieved it at first, most people have tried it at least 2 times till they were able to achieve it.

It is estimated that in 2017 14.0% (34.3 million) of adults in the United States are current cigarette smokers. Of these, 75.0% smoked every day.

Nicotine is the key ingredient that causes our mind to become addicted, and that as we move forward in this addiction we find it harder to eliminate it.

Today I will show you how to create your plan to quit smoking, step by step and how you can put this plan in a brand.


Although it sounds very obvious, the first step to stop this bad habit is to decide when.

I recommend you take your time to prepare.

Preparing can help you build the confidence you will need to stay without smoking.

You should not be postponing this decision or choose a very distant date, because you could suffer from a change of mind.

The objective of this step is to PREPARE because it would be almost impossible for you to start from one day to the next.


When you define the reason for things in your brain, you will make it much harder to fail.

If you only say “I will quit smoking” you are not giving a valid reason to your brain.

When you define in detail why you want to leave it, it is when your brain will understand that this is a serious commitment.

They can be things as simple as you want to save money, or something deeper like wanting to improve your relationships.

The following questions can help you better define why.

What do I like about smoking?

What do I not like to smoke?

What do I feel when I smoke?

Worth it?

How does using my cigarette make my health worse?

What will happen to me and my family if I continue smoking?

Do not feel bad for your final reason. Everyone has their reasons for doing so.


The triggers are VERY SPECIFIC things that make you want to smoke.

For example, since many people use cigarettes as a means of escaping depression, it may be that the triggers of those same people are sad situations or fights.

You must identify your triggers and learn to control them.

The most common trigger activities to start smoking are:

  • When you speak on the phone
  • When you drink alcohol
  • When you watch TV
  • When driving
  • When you finish eating
  • When you drink coffee
  • When you take a break at work
  • After having sex
  • Before bedtime

Although, there are triggers that are due to patterns or emotions.

Think about what you were doing or how you feel the times you start smoking.

Once you identify them, avoid those situations or learn to handle them.


smoking cigarettes

These whims are very short wishes of smoking, which can only last a few minutes.

What you should do is making a list of activities that can distract your mind from the desire to smoke.

When you have these wishes, I recommend that you do the following:

  • Think about the reasons that made you want to quit smoking
  • Chew gum
  • Visit a public place where SMOKING IS PROHIBITED
  • Go out to walk
  • Go for a walk with your dog
  • Breathe slowly
  • Meditate


During the first days and weeks in your quit smoking stage, you will feel upset (It is very possible).

You will feel upset, maybe somewhat distressed, and want to smoke again.

These symptoms have a specific name, it is called withdrawal symptoms.

It is very common among people trying to quit smoking, and it greatly complicates this process.

What happens is that your body is adapting to not having nicotine inside it.

The most common problems are:

  • Feeling depressed
  • Have trouble sleeping
  • Feeling irritable, frustrated or in a bad mood
  • Feeling anxious, nervous or restless
  • Having trouble thinking clearly
  • EVEN THINK THAT SMOKING IS YOUR SOLUTION, no, these feelings will only last a few moments.

A widely used method to manage withdrawal is nicotine replacement therapy.

Nicotine replacement treatment can reduce withdrawal symptoms, and can double your chances of quitting forever.

Currently, there are many ways in which this therapy is present, such as:

  • Chewing gum
  • Patch
  • Nasal spray
  • Inhaler
  • Hard candy

These therapies are safe and help both elderly people and adolescents who want to quit smoking.


This process can be made much easier when you involve your near ones:

  • They can give you the support you need.
  • You can tell your family and your friends why you made this decision
  • Have them follow you up in this process
  • Go out with them, do activities that make you distracted from thinking about the cigar
  • Ask your friends and family not to give you a cigarette, no matter what you do or say.

When a human submits to a promise, it is more difficult for him to break it, so in front of everyone, make the promise that you will not smoke again, no matter what happens and at any cost.

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