{"id":28734,"date":"2021-07-24T10:13:00","date_gmt":"2021-07-24T10:13:00","guid":{"rendered":"https:\/\/www.bensnaturalhealth.com\/blog\/?post_type=generalhealth&#038;p=28734"},"modified":"2026-04-05T08:18:39","modified_gmt":"2026-04-05T08:18:39","slug":"how-to-quit-smoking","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/how-to-quit-smoking\/","title":{"rendered":"How To Quit Smoking"},"content":{"rendered":"\n<p>About 34.1 million adults in the US are smokers.&nbsp;<\/p>\n\n\n\n<p>At the same time, over <a href=\"https:\/\/www.cdc.gov\/tobacco\/data_statistics\/fact_sheets\/adult_data\/cig_smoking\/index.htm\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">16 million Americans<\/a> live with a smoking-related disease.&nbsp;<\/p>\n\n\n\n<p>Smoking causes many health problems, including lung cancer, chronic obstructive pulmonary disease, <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/signs-of-heart-disease\/\">heart disease<\/a>, heart attack, stroke, increases the risk of <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/smoking-and-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">diabetes<\/a>, among others.&nbsp;<\/p>\n\n\n\n<p>Plus, secondhand smoke is also dangerous to other people.&nbsp;<\/p>\n\n\n\n<p>Regardless of how long you\u2019ve been a smoker, it\u2019s never too late to quit smoking.&nbsp;<\/p>\n\n\n\n<p>In this post, we\u2019re going to show you how to quit smoking.<\/p>\n\n\n\n<p>[bensnaturalhealthIinlineLeadGen id =&#8221;1&#8243; event=&#8221;Eye Health Diet Plan Download&#8221; image=&#8221;https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2021\/08\/Eye-Heath-Ipad-1.png&#8221; title=&#8221;Get Your FREE Eye Health Diet Plan&#8221; content=&#8221;##Nine most important vitamins for eye health ##How to naturally protect and improve your eye health as you age ##Developed exclusively by our medical doctor&#8221;]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-quit-smoking\"><strong>How to quit smoking<\/strong><\/h2>\n\n\n\n<p>For most people, the most effective way to quit smoking is to go cold turkey.&nbsp;<\/p>\n\n\n\n<p>That means a smoker stops smoking cigarettes or any tobacco product entirely, without gradually decreasing your smoking habit.&nbsp;<\/p>\n\n\n\n<p>Science confirms <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5360817\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">quitting cold turkey<\/a> is a lot more effective than gradual cessation.&nbsp;<\/p>\n\n\n\n<p>Keep in mind cold turkey quitting means you don\u2019t use nicotine replacement therapy (NRT) which includes a nicotine patch, nicotine gum, and nasal spray.&nbsp;<\/p>\n\n\n\n<p>Some people determine the quit date, mark it on their calendars, and then quit cold turkey.&nbsp;<\/p>\n\n\n\n<p>Others choose a quit day and gradually reduce cigarette smoking by that time.&nbsp;<\/p>\n\n\n\n<p>Many have a quit plan that guides them through the process.<\/p>\n\n\n\n<p>If quitting cold turkey isn\u2019t the right approach for you, there are other options.&nbsp;<\/p>\n\n\n\n<p>For many tobacco users, NRTs are an effective tool to quit smoking.&nbsp;<\/p>\n\n\n\n<p>Others need a medication called varenicline. They usually take this prescription medication for 12 weeks.<\/p>\n\n\n\n<p>Counseling therapies are also helpful for people who want to quit smoking.&nbsp;<\/p>\n\n\n\n<p>Nowadays, there are various apps you can use to make this process easier for you.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-top-tips\"><strong>Top tips<\/strong><\/h2>\n\n\n\n<p>You don\u2019t have to choose the best approach to quitting smoking by yourself.&nbsp;<\/p>\n\n\n\n<p>A healthcare provider can help you out.&nbsp;<\/p>\n\n\n\n<p>It\u2019s always helpful to have some tips and tricks that will help you make quitting smoking smoother.&nbsp;<\/p>\n\n\n\n<p>You may want to:<\/p>\n\n\n\n<p>1) Join support groups and connect with other people who are also trying to quit smoking.<\/p>\n\n\n\n<p>2) Write down all the reasons you\u2019re quitting smoking and read them whenever you feel like you need motivation and willpower.&nbsp;<\/p>\n\n\n\n<p>3) Have realistic expectations. This process has ups and downs, but you will succeed as you go through them.<\/p>\n\n\n\n<p>4) Identify smoking triggers and strive to avoid them.<\/p>\n\n\n\n<p>5) Throw all your cigarettes, ashtrays, and other smoking-related items from your home into the trash.<\/p>\n\n\n\n<p>6) If you slip and smoke a cigarette, you can still proceed to quit smoking. You don\u2019t need to give up after a failed quit attempt.<\/p>\n\n\n\n<p>7) Exercise regularly.<\/p>\n\n\n\n<p>8) Eat fruits and vegetables.<\/p>\n\n\n\n<p>9) Reward yourself for completing important milestones, e.g., six months without cigarettes, eight months, 12 months, etc.<\/p>\n\n\n\n<p>10) Volunteer or help someone, and you\u2019ll feel better about yourself too.<\/p>\n\n\n\n<p>11) Go to smoke-free restaurants and other places.<\/p>\n\n\n\n<p>12) Keep in mind smokeless tobacco is not a safer or harmless alternative.<\/p>\n\n\n\n<p>13) Call a Quitline where a quit coach can help you do this successfully.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-coping-with-withdrawal\"><strong>Coping with withdrawal<\/strong><\/h2>\n\n\n\n<p>Nicotine makes cigarettes addictive.&nbsp;<\/p>\n\n\n\n<p>Nicotine addiction is a big deal and a common issue worldwide.&nbsp;<\/p>\n\n\n\n<p>The biggest problem for most people who want to quit smoking is nicotine withdrawal.&nbsp;<\/p>\n\n\n\n<p>Occurring within 30 minutes after the last use of tobacco, nicotine withdrawal includes the following signs and symptoms:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intense nicotine cravings<\/li>\n\n\n\n<li>Sweating<\/li>\n\n\n\n<li>Tingling in hands or feet<\/li>\n\n\n\n<li>Nausea and abdominal cramps<\/li>\n\n\n\n<li>Headaches<\/li>\n\n\n\n<li>Constipation and gas<\/li>\n\n\n\n<li>Weight gain<\/li>\n\n\n\n<li>Depression<\/li>\n\n\n\n<li>Anxiety and irritability<\/li>\n\n\n\n<li>Insomnia&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/what-to-eat-with-a-sore-throat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sore throat<\/a><\/li>\n\n\n\n<li>Coughing<\/li>\n\n\n\n<li>Difficulty concentrating&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>These symptoms peak within two to three days after the last cigarette use.&nbsp;<\/p>\n\n\n\n<p>But they can be intense, especially cravings.&nbsp;<\/p>\n\n\n\n<p>For that reason, coping with withdrawal from tobacco dependence is crucial for successful smoking cessation.&nbsp;<\/p>\n\n\n\n<p>Fortunately, there\u2019s a lot you can do to cope with withdrawal effectively. <\/p>\n\n\n\n<p>These tips can help you out:<\/p>\n\n\n\n<p>1) Practice mindfulness&nbsp;<\/p>\n\n\n\n<p>2) Keep your brain active by playing puzzles and other brain games&nbsp;<\/p>\n\n\n\n<p>3) Read a book or write&nbsp;<\/p>\n\n\n\n<p>4) Do something you find distracting yet productive<\/p>\n\n\n\n<p>5) <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/deep-breathing-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">Practice deep breathing<\/a> (take deep breaths, inhale, exhale, and focus on breaths only)<\/p>\n\n\n\n<p>6) Get support from loved ones during this time&nbsp;<\/p>\n\n\n\n<p>7) Use nicotine replacement products, if your quitting approach allows it<\/p>\n\n\n\n<p>8) The most important thing to remember here is that you shouldn\u2019t be strict with yourself.&nbsp;<\/p>\n\n\n\n<p>Withdrawal symptoms you experience are not there to stay forever. You can overcome them with persistence and motivation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-managing-nicotine-cravings\"><strong>Managing nicotine cravings<\/strong><\/h2>\n\n\n\n<p>Did you know nicotine craving only lasts 15 to 20 minutes?&nbsp;<\/p>\n\n\n\n<p>While the urge to have a cigarette is intense, it\u2019s shorter than you think.&nbsp;<\/p>\n\n\n\n<p>That also means you can overcome cravings.&nbsp;<\/p>\n\n\n\n<p>Before we focus on tips to manage nicotine cravings, let\u2019s talk about their nature first.&nbsp;<\/p>\n\n\n\n<p>Cravings can be physical and psychological.&nbsp;<\/p>\n\n\n\n<p>Physical cravings are the body\u2019s intense need for a cigarette, while psychological cravings refer to the mental and emotional urge to smoke.&nbsp;<\/p>\n\n\n\n<p>Some people smoke to deal with stress, <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/why-am-i-so-tired-all-the-time\/\" target=\"_blank\" rel=\"noreferrer noopener\">tiredness<\/a>, or for other reasons.<\/p>\n\n\n\n<p>Here are a few tips that can help you manage cigarette craving quite quickly:<\/p>\n\n\n\n<p>1) Take a short walk and breathe deeply.<\/p>\n\n\n\n<p>2) Drink a glass of water.<\/p>\n\n\n\n<p>3) Do guided imagery, i.e. a stress-reduction method where you close your eyes and imagine a calming situation or place that will distract you from cravings.&nbsp;<\/p>\n\n\n\n<p>Don\u2019t pay attention to cravings at all. Focus on the situation you imagined.<\/p>\n\n\n\n<p>4) Have a hobby that keeps you focused, but make sure it\u2019s something you can do anywhere. That way, you have something distracting when cravings occur.&nbsp;<\/p>\n\n\n\n<p>A great example here is puzzle or knitting even. The options are endless.<\/p>\n\n\n\n<p>5) Eat a snack, but choose something healthy such as apple slices, celery or carrot sticks, and other satiating, delicious, and healthy varieties.<\/p>\n\n\n\n<p>6) Call or text a friend, talk about everything and anything, and your cravings will decrease.&nbsp;<\/p>\n\n\n\n<p>7) Ideally, you should avoid managing your cravings for nicotine with junk food and sweets.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p>Quitting smoking is a complex challenge that requires strong willpower and motivation.&nbsp;<\/p>\n\n\n\n<p>Sure, it can be tricky, but with the right approach, you can quit smoking successfully.&nbsp;<\/p>\n\n\n\n<p>Remember, asking for help and support is always a good idea.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-explore-more\">Explore More<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/how-to-detox-from-alcohol\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"256\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2023\/05\/how-to-detox-from-alcohol-1024x256.jpg\" alt=\"how to detox from alcohol\" class=\"wp-image-39751\" srcset=\"https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/05\/how-to-detox-from-alcohol-1024x256.jpg 1024w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/05\/how-to-detox-from-alcohol-300x75.jpg 300w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/05\/how-to-detox-from-alcohol-768x192.jpg 768w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/05\/how-to-detox-from-alcohol-1536x384.jpg 1536w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2023\/05\/how-to-detox-from-alcohol.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/how-to-detox-from-alcohol\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Detox from Alcohol Safely<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>About 34.1 million adults in the US are smokers.&nbsp; At the same time, over 16 million Americans live with a smoking-related disease.&nbsp; Smoking causes many health problems, including lung cancer, chronic obstructive pulmonary disease, heart disease, heart attack, stroke, increases the risk of diabetes, among others.&nbsp; Plus, secondhand smoke is also dangerous to other people.&nbsp; [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":28735,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"health_topic":[127,161],"class_list":["post-28734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","health_topic-general-health","health_topic-general"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How To Quit Smoking: 13 Top Tips &amp; How To Manage Nicotine Withdrawal<\/title>\n<meta name=\"description\" content=\"Read our guide on how to quit smoking and find out some helpful tips and tricks, and some pointers to help you manage nicotine withdrawal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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