10 tips to quit smoking

Studies have shown that each year, over 80% of people who smoke in the United States say they wish to give up smoking. Of the 35% of people who actually try to quit unaided, barely 5% succeed in achieving this because products that contain nicotine are harmful and unproductive. However, there is a higher possibility of quitting smoking successfully using the Harmless Cigarette.  

You ought not to embark on this journey without some kind of help. There are sites such as TobaccoFreeFlorida.com, SmokersHealthTips.com and QuitSmoking.com which feature designed initiatives as well as provide various resources that help you quit. In addition, these sites have a support group which comprises smokers and former smokers who care about helping each other accomplish their goal. 

Top medical institutions suggest that the most important step in quitting smoking is to create a quit plan. Get a head start on your journey to quit smoking and ensure it’s a success. Below are ten tips to follow in creating a quit plan:

1. Strategically fix a quit date

Many smokers usually don’t make plans for quitting, they just jump right in. It is recommended that you deliberately set a date to quit smoking. If you want to accomplish great things in life you must first plan for it. Peruse your calendar and decide on the best time to quit. Think about choosing a date that there aren't a lot of temptations like a birthday get-together or stressors such as looming deadlines.

2. Identify triggers and keep track of cigarettes

Similar to tracking your activity with a step counter when trying to lose some weight or keep fit, discovering what drives you to smoke is all part of the quit plan.   These are called 'Triggers' and they are the things that prompt you to smoke. Some common triggers include stress, driving, coffee, drinking, or partying.

3. Control your triggers

Having identified the things that make you smoke, the next step is to plan on how to steer clear of or conquer them. Are you the type that smokes while driving to work? You should endeavor to keep sunflower seeds in your car to chew on as a substitute. Alternatively, you could create a playlist to sing along with loudly. You should give serious thoughts on the things you are able to do in place of smoking for each of your triggers such as drink tea rather than coffee for awhile, etc.

4. Be smart about your addiction

Smoking is not just an awful habit, it's an addiction. Study how nicotine affects your brain and wisely decide to use quit smoking aids to enhance your likelihood of successfully quitting. Watch videos on SmokersHealthTips.com to learn more.

5. Select a quit smoking aid

The moment you’ve learnt about addiction and how it works, consult with your doctor or pharmacist or healthcare provider on the various quit smoking aids and decide on what works best for you. A Natural Quit smoking aid Harmless Cigarette is capable of easing quitting withdrawal and cravings. It doesn’t matter if you have attempted using medications before, give Harmless Cigarette a trial as your chances of quitting smoking successfully now is much better.

6. Talk to someone

You’ve probably heard the saying that a problem shared is a problem half solved. Think about confiding in someone you trust. It could be a friend, or relative or even a colleague at least. If they smoke as well, you could ask them to stop smoking around you. Another option is to connect with people that understand your situation in the SmokersHealthTips Community. They know what it feels like to be irritable, frustrated and anxious while quitting. There are always smokers and former smokers available on SmokersHealthTips community genuinely willing to help answer any questions you may have, listen supportively and cheer you on your success. 

7. Out with the old and in with the new

When trying to forget an 'old flame', the first thing you need to do is dispose of any and everything that reminds you of that thing. Search your car, house, place of work and discard anything remotely connected to smoking. Ashtrays, lighters, even your car's dashboard lighter. Throw out everything! Think about getting your car detailed, wash your clothing and bedspread, do a thorough cleaning of your residence to let everything about you smell fresh rather than smoky.

8. Get ready, get set

Ensure you have enough medication handy if you're using one. Prime yourself to stop by having other good approach of managing cravings. Get a water bottle that is refillable; buy stuff you can chew on like sugar free gum and candy, toothpicks, carrot sticks; and find something fun to engage your hands with like drumsticks or toys. Stay motivated. List out your reasons for quitting and keep in your purse, wallet, bathroom mirror, car, office, everywhere you can see it.

9. Go

You know the times you're likely to be tempted and how to overcome the temptations when they come. Get up and face the day head on. Put on some clothes, grab your water bottle, some food and your Harmless Cigarette or other quit smoking aid and hit the road! Just concentrate on getting through the first day without smoking. You can survive your first day and then take it one day at a time.

10. If you need to, pick yourself back up

It is hard to quit a habit and you may need to try over and over again before succeeding. If you slipped and smoked the after your quit day, don’t give up! Discover what led to your slipping in the first instance. Were you having a drink? Under a lot of stress? Or someone offered you a cigarette? Identify the cause and plan on how to get past it when next it occurs. If you need support, commiseration, wisdom or encouragement, go see the Smokers Health Tips Community. 

Need more tips on how to make a quit plan? Visit SmokersHealthTips.com

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The 24 Ways to Quit Smoking

Tried so hard to quit smoking but haven't succeeded? Why not give the ways discussed below a trial and be on your way to living a healthy, smoke-free life.

1. Write down a list of everything you enjoy about smoking

Daniel Z. Lieberman, M.D., director of the Clinical Psychiatric Research Center at George Washington University Medical Center in Washington, D.C. suggests that on the center of a piece of paper, you should draw a line down and on one side list out all the things you like about smoking; on the other side of the line, write out everything you don’t like about it, for instance, how dangerous it can be to your health, its interference with work, family, etc. Dwell on this list for a while, and make adjustments. If you've got the courage, ask your family and friends to give you feedback regarding the things they dislike about your smoking. If the positives are outweighed by the negatives, then it's definitely time to quit. 

2. Create another list highlighting the reasons it won't be easy to quit

Regardless of how lengthy or discouraging the list becomes, be detailed. Beside each entry, list one or more reasons for defeating that challenge; this is extremely important. For example, you could have “Nicotine is a very addictive drug” on one side and the other side could be “attempt a nicotine substitute option.” Another 'like' could be: “I manage stress better when I smoke” while the alternative could be: “walk around for a few minutes.” You'll have a better chance of succeeding when you foresee the challenges to quitting and have their solutions ready.

3. Choose a date to quit

Take a good look at your calendar and choose a date you'll stop smoking. Write it down, sign it and if possible get someone to witness it.

4. Get some index cards and put down all your reasons for quitting

A super motivation could be your family- wife, husband, daughter, granddaughter… write them down and keep them close to you always.

5. Mentally begin to extricate yourself - stop buying cigarettes in cartons

Restrict yourself to buying one pack at a time and have only two or three sticks on you each time. This helps you gradually reduce the number of cigarettes you smoke per day because they won't be readily available whenever you wish to smoke.

6. A week before you quit, note down all the times you smoke

In addition to writing down the time, take note of what you are doing at that time and how bad you really wanted it. This helps to narrow down your triggers, to find out if there are specific times and activities that push you to smoke, as suggested by Gaylene Mooney, head of the Subcommittee on Smoking and Tobacco-Related Issues of American Association for Respiratory Care.

7. Write a list of things you'll substitute your cravings with

The idea is to prepare ahead for these cravings because they'll surely come. Some of the things you can do include: drinking a glass of water, drinking a cup of tea or coffee, taking a walk, giving your partner or child a kiss, walking the dog, washing the car, playing a video game, cleaning out a cupboard or closet, chewing a piece of gum, having sex, washing your face, taking a nap, brushing your teeth, practice deep breathing, light a candle, etc. Make several copies of the list and ensure you always have one on you so whenever the craving hits, just glimpse at it and do something.

8. Quit when you’re in a good mood.

Research has shown that you'll most likely not succeed in quitting if you're depressed or stressed when you are trying to quit.

9. Get rid of everything that slightly reminds you of smoking

That comprises all paraphernalia for smoking — lighters, matches, leftover cigarettes, cigarette holders, ashtrays, and also your car's lighter.

10. Save all your cigarette money in a large glass jar

Seeing the amount of money you spend buying cigarettes can motivate you to quit. Allocate that money to something you’ve always dreamt of doing, but never thought you could afford. It could be a first-class ticket to visit an old college friend or a cruise to Alaska.

11. Remind yourself of the difficult challenges you've overcome in the past

Dr. Lieberman suggested that you should ask people who know you very well to remind you of challenges you have successfully overcome in the past. This will boost your self-confidence and encourage you to stick with your quitting goal.

12. Take only decaf until you’ve abstained from cigarettes for about two months.

Taking too much caffeine while you're trying to quit can cause jitters.

13. Carry a healthy food to snack on always

Instead of smoking cigarettes, try sugar-free lollipops, or gum, or sunflower seeds, or carrot or celery sticks if you're worried about gaining weight. You can also take nuts in place of cigarettes; for every time you feel like smoking, eat four nuts that are still in their shells. By so doing, you're engaging your hands and mouth, replicating the same physical and oral sensations you get from smoking.

14. Replace your cigarette with a cup of herbal tea

Just brewing the tea and sipping it slowly as it cools will help you relieve stress. Alternatively, you could carry cinnamon-flavored toothpicks and suck on one whenever you crave a cigarette.

15. Create a smoke-free zone.

Make actual “No Smoking” signs and hang them around your house and in your car. Make it clear to everyone that they are not permitted to use tobacco in your car, home, or anywhere around you.

16. No more cigarette breaks at work, instead play a game on your computer

Playing a game is much more fun and takes about the same time as the cigarette break. If you are not allowed to play games on your computer, do something else like take a stroll, make some calls, or eat a piece of fruit outdoors.

17. Picture yourself playing tennis.

Or better still go play tennis. According to research done by some British scientists, people who were trying to quit succeeded in ignoring their urge to smoke when they were told to picture a tennis match.

18. Change your routine, it helps you minimize cravings

For instance, you could take a different route to work or have breakfast while sitting on a different table. If your routine is to smoke a cigarette or have a drink at the close of work, take a walk instead. If you’d normally have a smoke with your morning coffee, change that to tea, or get a cup of java at Starbucks.

19. Strategically post this list where you can see it in your house.

At any time you’re tempted to smoke, take a look at the various ways smoking can harm your health:

• Increases the risk of heart disease, stroke, and high blood pressure

• Increases the risk of bladder, lung, pancreatic, oesophagal, mouth, and other cancers, including leukemia

• Reduces Folate levels, which can increase the risk of heart disease, depression, and Alzheimer’s disease

• Risk of diabetes is increased

• Affects mental capacity and memory

• Contributes to thin bones

• Reduces fertility

• Increases likelihood of impotence

• Affects your sense of taste and smell

• Results in low-birth-weight, premature babies

• Increases risk of depression in adolescents

• If you smoked while pregnant, the possibility of your child becoming obese and diabetic is increased

20. Let your partner, kids, friends, boss and colleagues know how you feel.

Bottling up emotions is not healthy. Learn to express your anger if something annoys you; don’t smother it by smoking a cigarette instead. When you're bored, admit it to yourself and go find something vigorous to do rather than light a cigarette.

21. Stop by the health food store for some oat (Avena sativa) extract.

A study discovered that taking one milliliter of oat extract 4 times per day helps tobacco addicts significantly reduce the number of cigarettes they smoked.

22. Schedule an appointment with an acupuncturist

According to Ather Ali, N.D., a naturopathic physician at the Yale-Griffin Prevention Research Center in Derby, Connecticut, there is evidence to show that auricular acupuncture (that is, needles in the ears) helps to curb cigarette cravings quite successfully. Actually, you can try this yourself by taping small beads (seeds) onto the acupuncture points and squeeze them whenever the urge to smoke arises.

23. Use Harmless Cigarette, Natural Quit Smoking Aid... Etc

It doesn’t have to be or feel so difficult to quit. Harmless Cigarette is a curative 'quit smoking aid' which helps you in overcoming your smoke urges, reduces cravings and satisfies hand-to-mouth gesticulations associated with smoking.

24. Try, Try and Try again

So what if you had a relapse? It doesn’t mean you have failed. For some people, before they succeed, they have to quit up to eight times.

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Harmless Cigarette™ is a therapeutic quit smoking aid that promotes various remedies to help make quitting easy.

It helps overcome the urge to smoke, reduce cravings and satisfy hand-to-mouth gestures associated with smoking.

Harmless Cigarette™ was created out of the need for safe, natural and effective smoking cessation products that couldn’t be found anywhere on the market. Most nicotine product disclaimers state very clearly that they are unsafe, unhealthy and contain chemicals which may cause side effects. Nicotine aid products also try to keep you smoking rather than actually help you quit, since they only focus on replacing nicotine with more nicotine.

Harmless Cigarette™ focuses on satisfying both the psychological & physical “hand to mouth” addiction which most smokers find difficult to overcome when quitting smoking. It uses a proprietary air filter and replicates similar features a real cigarette to help satisfy smoking behaviors and hand to mouth gestures associated with smoking. You don’t light it and you don’t charge it. No smoke or vapor is inhaled or exhaled, and it can be used anytime, anywhere, including all non-smoking areas!

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Harmless Cigarette can be used together with all nicotine replacement products and provides additional help that nicotine replacement products don’t. It’s also the perfect complement to NRT products and helps satisfy many of the smoking behaviors such as, holding something in your hand, puffing on a cigarette, etc.

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