Your Step by Step Guide to Quitting Tobacco

‘Tobacco is hazardous to health’, how many times have you heard of this, tried to quit, but ended up being on the other side rather? Smoking or chewing tobacco is not only a physical addiction but also a psychological one. Nicotine present in tobacco provides a tentative and addictive high, and while trying to eliminate the daily fix your body experiences ‘withdrawal symptoms’ and craves for the ‘feel-good’ effect. That is a major reason why people turn back to smoking cigarettes.

Those who smoke regularly, also look at this habit as a way of coping with depression, anxiety or even boredom. To be able to stop smoking or chewing tobacco successfully, you would need to look at the addiction, the habits and the routines that follow. Read on to find out what all steps you can take, to get rid of the habit. 

Step 1: Make the decision to quit and plan accordingly. 

Having a strong will at quitting tobacco, might also fail sometimes. But don’t let that be an obstacle. Instead, look out for the reasons. Maybe, you could work better with nicotine replacement therapy, prescription drugs, acupuncture, magnet therapy, or mind-body practices. Learn more about the ways you can quit, so that you can decide upon which one works the best for you. 

• Choose a date to quit.
• Announce it out to seek support.
• Get rid of all the cigarettes, ash-trays and tobacco packets.
• Stock up on oral substitutes like sugarless gums, fennel seeds, sunflower seeds or toothpicks. 
• Avoid attending people who are in an act of having tobacco in any form.

Step 2: Seek support. 

When your will-power starts to show signs of giving up, don’t ignore it. Ask for help from your family, friends, self-help groups, or communities working for it. If this isn’t enough, think of enrolling yourself into therapies. 

Step 3: Keep yourself occupied.

Keep yourself busy in order to stay distracted from the cravings. Indulge yourself into some activities like exercise, going for a walk, drinking lots of water, deep breathing and relaxation techniques, watch a movie or read your favourite book. The first day is usually difficult, make sure you push yourself more each time you feel the need of having tobacco. 

Step 4: Avoid the triggers.

If you have a habit of smoking with your morning tea or coffee, chewing tobacco throughout the day, in between work, or when with specific people. Try to change them so that your mind isn’t driven towards the feeling. Try to have more healthy foods in your diet, maybe your favourite smoothies, juices and refined sugar-free desserts. 

Step 5: Stay positive.

It is not a day’s job to be able to quit smoking but affirmations and keeping up with the intent can make it possible. It takes 3 months for your brain to get used to the feeling of not having nicotine. But all this while, give yourself rewards and breaks for not giving up. 

Over to you

In order to quit tobacco, you need to first understand the high-rise times like stress, drinking alcohol, social events, using the phone, driving the car, or post finishing the meal. If you have a habit of chewing tobacco, try switching it to roasted fennel and sesame seeds or just fennel. Remember, self-care is the best care