How to Quit Smoking: 6 Steps That Actually Work

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We all know smoking is bad for our health. It increases the risk of heart disease, lung cancer, and other serious illnesses. If you’re ready to kick the habit, here are 6 steps that can help you quit smoking for good.

1. Replace Cigarettes with Another Activity

Whenever you have the urge to smoke, try to do something else instead. Go for a walk, chew gum, or drink a glass of water. You may also want to keep your hands busy by playing with a stress ball or fidget toy. The important thing is to find an activity that will distract you from the urge to smoke.

If you know that you can not replace smoking entirely at the beginning, try e-cigarette style vape pens – which can help ween you off cigarettes without having to go “cold turkey”.

2. Avoid Triggers That Make You Want to Smoke

Certain things can trigger the urge to smoke. If you’re trying to quit, it’s important to avoid these triggers as much as possible. Common triggers include drinking alcohol, being around other smokers, and feeling stressed out or angry.

3. Get Physical

Exercise is a great way to reduce stress and take your mind off smoking. Even just 10 minutes of physical activity can help alleviate cravings and make them easier to resist. So go for a walk, take a yoga class, or play with your kids or pets in the backyard – anything that gets you moving will do the trick.

4. Try Relaxation Techniques

Mindfulness meditation and deep breathing are two relaxation techniques that can help reduce cravings and make them more manageable when they do occur. When you start to feel the urge to smoke, take a few deep breaths and focus on the sensation of your breath going in and out of your lungs. Or try sitting quietly for a few minutes and focusing on your thoughts and sensations without judgment or interpretation. These techniques can help calm both your mind and body when cravings strike.

5. Remind Yourself of the Benefits

It’s normal to feel doubtful or even scared when you’re trying to quit smoking. After all, you’re used to having cigarettes be a part of your life. When cravings strike, take a moment to remind yourself why you’re doing this. Quitting smoking will improve your health, and save you lots of money. Keep these benefits in mind when cravings hit – they’ll help motivate you to stay on track.

6. Talk With Friends And Family For Support

Quitting smoking is easier when you have the support of friends and family members. Talk with loved ones about your decision so they understand why you might be feeling irritable or moody during withdrawals. Let them know how they can support you through this difficult time. Hearing encouraging words from people who care about you can help you stay motivated when times get tough.


Quitting smoking is one of the best things you can do for your health – but we know it’s not easy. Fortunately, there are some proven strategies that can help increase your chances of success. So if you’re ready to quit tobacco for good, try incorporating some (or all) of these steps into your plan. Before long, you could be enjoying all the benefits associated with being a nonsmoker – like improved health, and more money in your pocket. Good luck!

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