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Reach Your Goal: 5 Tips to Help You Quit Smoking

Ways you can kick the habit for good

According to the CDC, 70% of adult smokers want to quit smoking and over 40% have made a quit attempt in the past year. Quitting is not the same for everybody. A very small amount of people can just put down their cigarettes and never pick them up again. For most people, quitting is a little more work than just putting down the cigarettes and never coming back to them. Here are some tips to help you on your journey to being smoke-free:

  1. Remove cigarettes from your life
  • When you’re done you’re done; don’t have “one last cigarette”
  • Try to avoid anything that triggers your craving
  • Toss out ashtrays and lighters; get rid of cigarette smells
  1. Write down your goal
  • As with any goal setting, writing down your goal helps you achieve it
  • Make your goals S.M.A.R.T. (Specific; Measurable; Achievable; Realistic; Time-Related)
  • Telling someone who will keep you accountable to your goal will also help you quit
  • For many people, writing down a reason to quit smoking also helps them achieve their goal
  1. Understand what your body will experience when quitting and prepare for it
  • Quitting can be hard on the body, as it is used to regular cigarette intake
  • You may experience mood swings as your body adjusts
  • Your cravings will subside with time; most people experience the end of cravings after 2 weeks
  1. Talk with your doctor for useful tips or treatment plans
  • Your doctor will know if there is anything they can do to give you an extra boost
  • They may prescribe nicotine gum or nicotine patches to reduce cravings
  • Monitor your progress, and ask your doctor if you have any questions; they are there to help you
  1. Keep trying
  • Quitting isn’t easy; if it was, everyone would quit
  • Rather than focusing on the fact that you started smoking again, celebrate how long you went without smoking
  • Reflect on your attempt; both the good and the bad
  • Give it another try, you can do it

Quitting smoking has many health benefits that you will experience over time. After your last cigarette, your body begins repairing any damage caused by smoking. Here are a few of the ways quitting cigarettes is going to help your health.

  • After a while blood circulation will return to non-smoker levels
  • Smokers’ cough will disappear within 3 weeks to 3 months
  • Lowers your cancer risk
  • Improves your lung health
  • Improves your teeth and gum health
  • Lowers your risk of heart disease and heart attack

If you have made the decision to quit smoking, keep at it, you can do it. If someone in your life has decided to quit, encourage them and support them. The road to being cigarette free is different for everyone. Support and understanding from loved ones can make all the difference.


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