How to quit smoking: 15 steps (with pictures)

How to quit smoking: 15 steps (with pictures)
How to quit smoking: 15 steps (with pictures)

Nicotine is one of the most harmful and widely available legal drugs in the world. It is an addictive substance and harmful to both smokers and people who breathe their smoke, especially children. If you want to quit smoking but don't know where to start, you need to have a structured plan in place. Become aware of your reasons for wanting to quit smoking, prepare to succeed, and be successful with the support of those around you and with medication. It's hard to quit smoking, but it is possible. Hypnosis seems, nowadays, to be one of the most reliable and fastest solutions to quitting smoking for good. Many hypnotists offer accompaniments to free yourself from the grip of tobacco.


Part 1 of 4: make the decision to quit

Quit Smoking Step 1

Step 1. Think about the reasons you want to quit smoking

Nicotine is an incredibly addictive substance and it will take a lot of willpower to quit smoking. Ask yourself if a life without a cigarette isn't more appealing than continuing to smoke. If the answer is yes, you have a clear reason to stop. That way, when you are having a hard time not smoking, you can remember this important reason for quitting.

Think about the effects of smoking on your life: on your health, on your appearance, on your lifestyle and on the people you care about. Ask yourself if your life could not be better if you quit smoking

Quit Smoking Step 2

Step 2. Determine your reason for stopping

Make a list of all the reasons you want to quit smoking. This will help you make an informed decision. You can refer to it later when you are tempted to smoke.

For example, you could write this in your list: I want to quit smoking now so that I can go for a run and follow my son through his football training, to have more energy, to be alive so that I can watch my grandchildren get better. get married or to save money

Quit Smoking Step 3

Step 3. Prepare for nicotine withdrawal symptoms

Cigarettes are extremely effective at delivering nicotine to your body. When you stop smoking, you may go through periods of heightened cravings, anxiety, depression, headaches, feelings of tension or worry, increased appetite or cravings. weight and concentration problems.

Realize that you may have to do it a few times to quit smoking. About 45 million Americans use nicotine in any form, and only 5% of those users are able to quit all at once

Part 2 of 4: make a plan to quit smoking

Quit Smoking Step 4

Step 1. Pick a date to quit smoking

You will be able to better structure your plan by choosing a date to start. For example, you could choose an important date like your birthday or a party, but you could also choose a date at random.

Pick a date that is within the next two weeks. This gives you time to prepare and start a day when you are less stressed, so that you don't want to smoke too much

Quit Smoking Step 5

Step 2. Choose a method

Decide which method you want to follow, such as stopping all at once or reducing gradually. Quitting suddenly means you quit smoking without ever touching a cigarette again. Gradual reduction means that you will smoke less and less until you are no longer smoking at all. If you choose to reduce slowly, also specifically choose the times and amounts you will reduce. For example, you could choose to smoke one less cigarette every other day.

You are more likely to be successful if you combine therapy with drugs to stop smoking, regardless of which method you choose

Quit Smoking Step 6

Step 3. Prepare to feel some cravings

Make a plan in advance for when you feel like smoking. You can try putting your hand up to your mouth, as if you were smoking. Find something to replace this need. Try snacking on low-calorie snacks like raisins, popcorn, or crackers when you feel like a smoke.

You could try exercising when you feel like a smoke. Go for a walk, clean the kitchen, or do yoga. You could also try to control these cravings by crushing a stress ball in your hand or chewing gum

Part 3 of 4: follow the plan

Quit Smoking Step 7

Step 1. Prepare the night before you quit smoking

Wash your sheets and clothes to get rid of the smell of cigarettes. You should also throw away any ashtrays, cigarettes and lighters that you have in your home. Make sure you get enough sleep, as this will help reduce your stress.

Remember your plan and carry a written version with you or even on your smartphone. You should also review the list of reasons why you quit smoking

Quit Smoking Step 8

Step 2. Ask for support

Your family and friends can support you on this long journey. Talk to them about your goal and ask them to help you by not smoking near you or offering you cigarettes. You can also ask them to encourage you and remind you why you are doing it when the temptation becomes too difficult.

Remember that quitting smoking is more of a process than an event, which is why you have to live it day by day

Quit Smoking Step 9

Step 3. Know what your triggers are

Most people find that there are situations that trigger their urge to smoke. For example, you might crave a cigarette with your cup of coffee, or you might crave a smoke while trying to solve a problem at work. Identify places where it might be difficult not to smoke, and be prepared to do something else there. For example, you should have an automatic response if you are offered a cigarette: "no thanks, but I would still have some tea" or "no thanks, I'm trying to quit".

Control your stress. Stress can become a trap when trying to quit smoking. Use different techniques, such as breathing exercises and breaks to keep stress away

Quit Smoking Step 10

Step 4. Make a commitment not to smoke again

Continue to follow your plan even if there are bumps in the road. If you relapse or smoke for a whole day, be sure to treat yourself kindly and forgive yourself. Accept that you've had a tough day, remember that you won't be able to stop all at once, and go back to sticking to your plan the next day.

Try to avoid relapses as much as possible. But if that does happen, make a commitment as soon as possible to quit smoking. Learn from your mistakes and try to manage your cravings better in the future

Part 4 of 4: getting help

Quit Smoking Step 11

Step 1. Consider using electronic cigarettes

Recent studies suggest that using e-cigarettes when trying to quit smoking can help reduce or even quit smoking. Other studies recommend using e-cigarettes with caution because their nicotine levels can vary, the same substances found in cigarettes are present in e-cigarettes, and they could reactivate the habit of smoking.

Quit Smoking Step 12

Step 2. Get professional help

Behavioral therapy combined with medication can improve your chances of quitting. If you've tried quitting on your own and you're still struggling, consider seeking professional help. Your doctor may be able to help you by prescribing medication.

A therapist can also help you while you are trying to quit smoking. Cognitive behavioral therapy can help you change your thoughts and behavior about smoking. A therapist can also teach you techniques for dealing with cravings or new ways of thinking about quitting

Quit Smoking Step 13

Step 3. Take bupropion

This medication does not contain nicotine, but it helps reduce symptoms caused by nicotine withdrawal. Bupropion can increase your chances of quitting smoking by 69%. As a general rule, you should start taking bupropion one to two weeks before you quit smoking. It is usually prescribed to take between one and two 150 mg tablets per day.

Side effects of bupropion include dry mouth, difficulty sleeping, irritability, fatigue, and headaches

Quit Smoking Step 14

Step 4. Use Chantix

This drug helps block nicotine receptors in the brain, making smoking less pleasant. It also helps reduce withdrawal symptoms. You should start taking Chantix one week before you start weaning. Be sure to take it with meals. Take Chantix for 12 weeks. It can cause the following side effects: headache, nausea, vomiting, difficulty sleeping, unusual dreams, gas, and changes in the taste of food. It can, however, double your chances of quitting smoking.

Your doctor will gradually increase the dose. For example, you will take a 0.5 mg pill for three days. You will then take one 0.5 mg pill twice a day for 4 days. You will finish by taking a 1 mg pill twice a day

Quit Smoking Step 15

Step 5. Try nicotine replacement therapy

This includes patches, chewing gum, candy, nasal sprays, inhalers, and melting candies under the tongue to deliver nicotine to your body. You don't need a prescription to get them, and they can help reduce withdrawal and withdrawal symptoms. They can then increase your chances of stopping by 60%.

Some of the possible side effects are: nightmares, sleeplessness, and skin irritation from the patches, tenderness in the mouth, difficulty breathing, hiccups, and pain in the jaw from chewing gum., mouth and throat irritation from inhalers, throat irritation and candy hiccups and throat and nose irritation, and a runny nose if you use a spray bottle


  • Find a new hobby to distract your mind and stop the urge to smoke.
  • Try autosuggestion: “I don't smoke. I can't smoke. I'm not going to smoke”and while you say it, do something else.
  • Reduce your caffeine intake. When you quit smoking, your body processes caffeine twice as efficiently, making it difficult to sleep unless you cut back on it.
  • Avoid being around people who smoke or in situations that remind you of smoking.
  • Ask yourself if your addiction to cigarettes is psychological. This is the case for most long-term smokers. If you've never been able to quit for more than three days before resuming, you may be psychologically addicted. Consider taking quit smoking programs designed to eliminate triggers and cravings.
  • IF you are unsuccessful, don't be discouraged, use this essay to be better prepared for your next attempt.


  • It can be dangerous to take medicines that help to quit smoking, always seek medical help before taking such medicines.
  • If you are considering nicotine replacement therapy like patches, chewing gum, sprays, or inhalers, be aware that it can be addictive too.

Popular by topic