How to quit smoking

Have you ever thought of how to quit smoking? If you did, you may have noticed that it is not easy to quit smoking. However, there are proven strategies that can help you quit smoking.

Is smoking harmful?

Smoking is harmful due to the numerous toxic chemicals present in tobacco smoke. When a person smokes, these harmful substances are inhaled into the lungs and then enter the bloodstream, spreading throughout the body. Here are some key reasons why smoking is harmful:

Cancer: Smoking is the leading cause of preventable cancers, including lung cancer. Tobacco smoke contains carcinogens (cancer-causing agents) such as benzene, formaldehyde, and polycyclic aromatic hydrocarbons, which can damage DNA and lead to the development of cancerous cells.

Reproductive Issues: Smoking can have negative effects on both male and female fertility. In women, it can lead to difficulties in becoming pregnant, complications during pregnancy (e.g., ectopic pregnancy, premature birth), and an increased risk of miscarriage. In men, smoking can reduce sperm quality and contribute to erectile dysfunction.

Respiratory Problems: Smoking can cause a range of respiratory issues, including chronic bronchitis, emphysema, and chronic obstructive pulmonary disease (COPD). The harmful chemicals in tobacco smoke irritate and inflame the airways, making it difficult to breathe and reducing lung function.

Second hand Smoke: Not only is smoking harmful to the smoker, but it also poses risks to those around them. Second hand smoke contains many of the same toxic chemicals as direct smoke and can cause respiratory problems, increased risk of cancer, and other health issues in non-smokers, particularly children, and individuals with pre-existing conditions.

What about nicotine addiction?

Nicotine addiction is a condition characterized by a physical and psychological dependence on nicotine, a chemical found in tobacco products such as cigarettes, cigars, and chewing tobacco. Nicotine is highly addictive, and its addictive properties contribute to the difficulty many people face when trying to quit smoking or using other tobacco products.

Here are some key points about nicotine addiction:

Addiction Mechanism: Nicotine addiction occurs when nicotine binds to nicotine receptors in the brain, leading to the release of dopamine, a neurotransmitter associated with pleasure and reward. This dopamine release reinforces the behavior of using nicotine and creates a craving for more.

Physical Dependence: With repeated use, the body develops a physical nicotine dependence. When nicotine levels decrease in the body, withdrawal symptoms may occur, including irritability, anxiety, difficulty concentrating, increased appetite, and cravings.

Psychological Dependence: Nicotine addiction also involves psychological or behavioral dependence. Smoking or using tobacco products becomes associated with certain situations, activities, or emotions, leading to a conditioned response. For example, some people may smoke when they feel stressed or anxious, associating smoking with relief or relaxation.

How does nicotine addiction affect your brain?

Nicotine addiction can have significant effects on the brain. When nicotine enters the body, it quickly reaches the brain and binds to nicotine receptors, particularly those associated with the release of neurotransmitters like dopamine. Dopamine is a key neurotransmitter involved in reward, motivation, and pleasure.

Here’s how nicotine addiction affects the brain:

Reward Pathway Activation: Nicotine stimulates the release of dopamine in the brain’s reward pathway, which creates feelings of pleasure and reinforces the desire to continue using nicotine.

Neuro-adaptation: Over time, the brain adapts to the presence of nicotine by reducing the number of nicotine receptors and altering the sensitivity of the remaining receptors. This process is known as neuro-adaptation or tolerance. As a result, more nicotine is needed to achieve the same level of reward and satisfaction.

Reinforcement and Cravings: Nicotine addiction reinforces the behaviour through positive reinforcement. The brain associates the pleasurable effects of nicotine with certain situations, leading to cravings in response to cues like seeing a cigarette or being in a particular environment.

Cognitive Effects: Chronic nicotine use can affect cognitive function, including attention, memory, and learning. It may also impact decision-making and impulse control.

Sensitization: Prolonged nicotine exposure can lead to sensitization, where the brain becomes more responsive to nicotine’s effects. This can make quitting even more challenging and increase the risk of relapse.

What about the withdrawal symptoms?

When a person quits smoking, they may experience a range of withdrawal symptoms as their body adjusts to the absence of nicotine. These symptoms can vary in intensity and duration from person to person. Some common withdrawal symptoms that may occur when quitting smoking include:

Cravings: Strong urges or cravings for cigarettes are common symptoms of nicotine withdrawal. These cravings can be intense, especially during the first few days or weeks after quitting.

Irritability and mood changes: Many people experience irritability, restlessness, or mood swings when they stop smoking. These mood changes can be a result of the body’s adjustment to the absence of nicotine.

Increased appetite and weight gain: Nicotine can suppress appetite and increase metabolism, so when a person quits smoking, they may experience an increased appetite. This, combined with potential changes in taste and smell, can lead to weight gain for some individuals.

Insomnia or sleep disturbances: Nicotine can disrupt sleep patterns, so quitting smoking may initially cause difficulty falling asleep or staying asleep. However, sleep usually improves after the initial adjustment period.

Headaches: Some people experience headaches during nicotine withdrawal, which can range from mild to severe. Staying hydrated and managing stress levels may help alleviate these symptoms.

Benefits of quitting smoking

Quitting smoking can have numerous benefits for your health, well-being, and overall quality of life. Here are some of the significant advantages of quitting smoking:

Improved physical health: Quitting smoking reduces the risk of developing various health conditions, such as lung cancer, heart disease, stroke, chronic obstructive pulmonary disease (COPD), and respiratory infections. Your lung function and capacity can improve over time, making it easier to breathe.

Reduced cancer risk: Smoking is a leading cause of various types of cancer, including lung, throat, mouth, esophageal, bladder, pancreatic, kidney, and cervical cancer. Quitting smoking significantly lowers the risk of developing these cancers.

Improved fertility: Smoking can negatively impact fertility in both men and women. Quitting smoking can improve fertility rates, increase the chances of successful conception, and reduce the risk of complications during pregnancy.

Better oral health: Smoking stains teeth, causes bad breath and increases the risk of gum disease, tooth loss, and oral cancer. Quitting smoking can improve your oral hygiene and overall dental health.

Financial savings: Smoking is an expensive habit, and quitting can save you a significant amount of money in the long run. You’ll no longer have to spend money on cigarettes, lighters, and other smoking-related expenses.

Better overall well-being: Quitting smoking can have a positive impact on your mental and emotional well-being. It can reduce stress levels, improve mood, and enhance your overall quality of life.

Here is what you can do to quit smoking:

1. List your reasons to quit

Listing your reasons to quit smoking can be a powerful tool to motivate yourself and reinforce your decision. Here are steps you can follow to create your list of reasons to quit smoking:

Reflect on your health: Consider the impact smoking has on your health. Think about the short-term effects like bad breath, stained teeth, and coughing, as well as the long-term health risks such as lung cancer, heart disease, stroke, and respiratory issues. Recognize that quitting smoking can significantly improve your overall well-being and increase your life expectancy.

Evaluate your physical fitness: Reflect on how smoking affects your physical performance and fitness levels. Smoking reduces lung capacity, making it harder to engage in physical activities and enjoy sports or outdoor pursuits. Think about the freedom and vitality you’ll gain by quitting smoking and improving your endurance and overall fitness.

Acknowledge the social limitations: Consider the limitations smoking imposes on your social life. Many public spaces, restaurants, and events have restrictions on smoking, which can lead to feelings of isolation or missing out on social experiences. Quitting smoking can expand your social opportunities and make it easier to connect with others.

Assess your financial costs: Calculate how much money you spend on cigarettes each week, month, or year. Multiply this by the number of years you’ve been smoking to determine the total cost. Visualize how the money spent on smoking could be used for more fulfilling purposes like travel, hobbies, or saving for the future.

2.How to quit smoking by talking to your loved one 

When sharing your intention to quit smoking with your loved ones, it’s important, to be honest, open, and clear about your decision. Here are some steps you can follow to effectively communicate your intention to quit smoking:

Choose the right time and place: Find a comfortable and relaxed setting where you can have a meaningful conversation without interruptions. Make sure everyone involved is in a calm state of mind.

Ask for support: Let your loved ones know that their support is crucial to your success. Share how they can help you during this journey, such as being understanding and encouraging, not offering you cigarettes, or joining you in adopting a healthier lifestyle.

Address concerns and answer questions: Be open to addressing any concerns or questions your loved ones may have. They might be worried about withdrawal symptoms, potential relapses, or changes in your behavior. Listen attentively, validate their concerns, and provide reassurance where possible.

Be prepared: Before talking to your loved ones, educate yourself about the effects of smoking, the reasons why you want to quit, and the strategies you plan to use. This knowledge will help you articulate your thoughts and answer any questions they may have.

Express your decision and commitment: Begin the conversation by stating your intention to quit smoking. Make it clear that you have made this decision for your health and well-being. Emphasize your commitment to quitting and explain why it is important to you.

3. How to quit smoking using stop smoking aids

Using stop-smoking aids can be an effective strategy to help you quit smoking. There are various aids available, such as nicotine replacement therapy (NRT) products, prescription medications, and behavioural support programs. Here’s a general guide on how to use some of the common stop-smoking aids:

Nicotine Replacement Therapy (NRT)

Nicotine Gum: Chew the gum slowly until you taste a peppery or tingling sensation, then park it between your cheek and gum to allow the nicotine to be absorbed. Chew it again when the sensation fades.

Nicotine Patch: Apply the patch to a clean, dry area of skin, such as your upper arm or hip. Follow the instructions for how long to wear the patch each day, and change the location daily.

Nicotine Lozenge or Inhaler: Follow the instructions provided with the specific product. Generally, with lozenges, let them dissolve slowly in your mouth, and with inhalers, puff on them as directed.

How to quit smoking by using prescription Medications

Bupropion (Zyban): Take the prescribed dosage as instructed by your healthcare provider. Start taking it before your planned quit date, usually a week or two in advance.

Varenicline (Chantix): Follow the prescribed dosage instructions, typically starting with a low dose and gradually increasing. Begin taking it a week before your quit date.

Behavioural Support Programs

Counselling or Therapy: Seek professional counselling or join a support group to receive guidance, advice, and emotional support throughout your quit-smoking journey.

Mobile Apps or Online Programs: Utilize smartphone apps or online programs designed to assist with smoking cessation. These often provide tools, tips, and motivational support.

4. How to quit smoking by Keep yourself busy

Keeping yourself busy can be a helpful strategy when it comes to quitting smoking. Quitting smoking is a challenging process that requires both physical and mental effort. By staying busy, you can distract yourself from cravings, reduce the urge to smoke, and replace smoking with healthier activities. Here are some ways keeping yourself busy can assist you in quitting smoking:

Occupying your mind: When you’re busy with activities, your mind is less likely to dwell on cravings or thoughts of smoking. Engaging in mentally stimulating tasks like reading a book, solving puzzles, or learning a new skill can redirect your focus away from smoking.

How to quit smoking through physical exercise: Engaging in regular physical exercise not only improves your overall health but can also help you quit smoking. Exercise releases endorphins, which can reduce cravings and improve your mood. It also distracts you from smoking by occupying your body and mind.

Socializing and support: Spending time with supportive friends and family who encourage your efforts to quit smoking can be beneficial. Surrounding yourself with people who don’t smoke or who are also trying to quit can create a positive environment and reduce the temptation to smoke.

Pursuing hobbies: Find activities or hobbies that you enjoy and can dedicate your time to. Whether it’s painting, playing a musical instrument, gardening, cooking, or any other creative pursuit, engaging in enjoyable activities can provide a sense of fulfilment and help replace the habit of smoking.

5. How to quit smoking by Identify triggers

Identifying smoking triggers and developing strategies to overcome them is an essential step in quitting smoking or reducing your dependence on cigarettes. Here are some steps you can take:

Keep a journal: Start by keeping a record of when and why you smoke. Note down the situations, activities, emotions, or people that often trigger your urge to smoke. This will help you identify patterns and common triggers.

Recognize external triggers: External triggers can be certain places, activities, or people associated with smoking. For example, socializing with friends who smoke or going to specific places where you used to smoke. Identify these triggers and be mindful of them.

Identify internal triggers: Internal triggers are related to your emotions or internal states. Stress, boredom, anxiety, or certain moods can provoke the desire to smoke. Pay attention to your emotional state and identify the feelings that make you want to smoke.

Develop coping strategies: Find healthy ways to cope with cravings and triggers. Deep breathing exercises, drinking water, chewing gum, or engaging in physical activity can help distract you from the urge to smoke. Develop a list of strategies that work for you and refer to it whenever you face a trigger.

How to quit smoking by seeking support: Consider joining a support group or seeking professional help. Sharing your journey with others who are going through similar experiences can provide encouragement and valuable insights. Additionally, healthcare professionals or quit-smoking helplines can offer guidance and resources tailored to your needs.


It’s always best to consult with a healthcare professional to determine which stop-smoking aids are suitable for you and to receive personalized advice based on your specific circumstances. Also, overcoming smoking triggers may take time and perseverance. Be patient with yourself and learn from any slip-ups or relapses. With determination and the right strategies, you can successfully identify your triggers and develop healthier habits to overcome them.


1.Why should I quit smoking?

Quitting smoking has numerous health benefits. It reduces your risk of developing serious health conditions like cancer, heart disease, stroke, and respiratory problems.

2.How can I quit smoking successfully?

Some strategies for successful quitting include setting a quit date, seeking support from friends, family, or a support group, using nicotine replacement therapy (such as patches or gum), and engaging in healthy distractions when cravings strike.

3.What can I do to prevent relapse?

Relapse is a normal part of the quitting process for many people. To prevent it, identify your triggers and develop strategies to cope with them effectively.