Quitting smoking – 10 tips to make sure you succeed

You want to quit smoking? Strong! If you stop smoking, you’ll be doing your health and the environment a big favor. But to leave the cigarette stuck, of course, is not quite so easy, already clear. "There’s nothing easier than quitting smoking. I myself have already done it 137 times."is a nice quote from Mark Twain, that describes the whole problem quite well.

But as always, there are ways and means! So here are a few tips for you that go beyond the classic "procrastinate, avoid, run away and distract" and will help you.

Tip: Check out the health blog for many more tips on living a naturally healthy life. For example, learn how we can all learn from the coronavirus.

Stop smoking – The best tips

Almost 14 million people in Germany smoke daily.₁ Unfortunately, many people don’t understand how important it is to stop smoking until they notice the health consequences. And since I wish you to reach this turning point much earlier and spare our environment from further cigarette butts, I now write the lines. I would like to give you here exactly the crucial psychological tips that will help you to stop smoking.

1. Know the motivational advantages

If you want to change something, you have to know why you are doing it. Even those who want to quit smoking need a permanent goal in mind. Here, therefore, are some of the benefits that come with giving up your grip on a cigarette:

  • Save money: Private households spend almost 30 billion euros on tobacco products every year. A pack now costs 6.70 euros. No wonder you can save money by living a healthy and sustainable lifestyle.
  • Protect the environment: On the one hand, there is the air pollution, but on the other hand, there is the environmental pollution caused by discarded butts. Out of 5.6 trillion cigarettes a year worldwide, 2/3 are thrown into nature. With plastic filter and 7.000 poisons. including arsenic, lead, copper and benzene.₃
  • Reduce susceptibility to disease: The immune system of smokers is weakened. According to the Robert Koch Institute, smokers are therefore also among the risk groups for diseases such as the coronavirus.₄
  • Increase relaxation: Even if many smokers do not want to admit it, the constant addiction to cigarettes also causes stress. As a non-smoker, you are more relaxed and independent because the stress of "having to smoke" is eliminated.₅
  • Improve physical performance: As your blood carbon monoxide level decreases, your oxygen level increases – providing ideal oxygen to all your organs. It gives the more energy in everyday life.₆
  • Improve appearance: Above all, your complexion will become much more even and fresh when you stop smoking. Hair and nails will also become stronger and discoloration of the teeth will also come to an end.₇

Perhaps one of these benefits of quitting smoking has persuaded you to finally go through with it. Keep them in mind to really quit smoking in the long run.

2. Disconnect from what reminds you of smoking

Logical, or? The best way to break unattractive habits is to make some changes in your environment. This is why many people are particularly good at quitting after a move.

Get rid of the ashtray. And make sure friends and family don’t have cigarettes lying around and support you in quitting smoking. Even the way to work can remind you of the daily cigarette – go by bike instead of by car, so you don’t have a free hand. Or try to change something else about your way to work. By the way, many proud non-smokers have managed to get away from cigarettes even on their annual vacation.

Tip: A particularly large number of people smoke when they have been drinking alcohol. When you reduce your alcohol consumption, you do double good for your health.

3. Distract yourself from thinking about smoking

If you want to quit smoking, you should basically distract yourself well and keep your your Keep your fingers and mind busy. During the times you normally smoke, you can use an app for daily brain jogging sessions, or start learning a new language. These are just ideas – maybe you can think of something more suitable. &

Tip: Learn to relax. After all, that’s one of the reasons to smoke. Relaxation techniques such as progressive muscle relaxation, but also walks and sauna visits can help you, for example.

4. Consider "just one cigarette" too many

Quit smoking with these tips

"Once is never" shouldn’t apply when you’re trying to kick the smoking habit. Every cigarette brings back memories and brings you one step closer to lighting up again every day. Stand firm and recall the benefits of quitting smoking again, when your willpower has just suffered a bit.

5. Steer well clear of the smokers’ corner

Of course: even the Of course, you must avoid the smoking area at the office entrance or in the playground. After all, everything reminds you of how good your daily smoke has done you. Other smokers, the smell and so on. But you can also get the feeling of well-being in another way. Steer clear of the smoking area or stay where smoking is not allowed anyway. &

6. Use apps

There are a few different apps for quitting smoking. Here are some examples that, depending on your type, can be more goal-oriented:

  • "Smoke-Free." With the help of this app you can constantly see how much money you have already saved by quitting smoking. Also, here are tips for distraction and daily activity.
  • "Quit Now!"The app also takes into account how long you have been smoking and offers you the opportunity to exchange information with other "non-smokers".
  • Non-Smoking Heroes.de: Here’s how a behavioral therapy-based smoking cessation program was put together. This app thinks ahead and prepares you ideally for the smoking stop.
  • "Kwit." This app tries to help you kick the smoking habit in a fun way by awarding points and awards for your willpower.

Maybe they are not absolutely crucial for you to stop smoking. But they definitely help you.

7. Do sports to relieve stress

Make sure you’re distracted, and exercise even more than usual during your "quitting phase.". Exercise activates your circulation and makes you happy. It is precisely the feelings of happiness that have otherwise made you smoke. So provide an alternative stress balance by exercising more.

Tip: For example, if you buy new running shoes and invest your well-earned money in this measure, you will secure your plan to stop smoking a little more from a psychological point of view.

8. Consider withdrawal symptoms as a good sign

Yes, the word "withdrawal" sounds bad. But it also sounds worse than it is. At the end of the day, if you are trying to quit smoking, it just means that you are on the right track.

If you want to quit smoking, you can go through the following common stages:

  1. Decision phase / preparation: The advantages of quitting smoking outweigh the disadvantages in your mind, but the fear of becoming weak resonates somewhat.
  2. Quit Smoking: The line has been drawn. Your own expectations are now crucial. The more you expect it to be hard, the more likely you are to experience withdrawal symptoms. Try to let the positive effects of quitting smoking outweigh the negative ones in your mind.
  3. Stabilization phase: At this stage you know for sure that you have made it and will remain a non-smoker. You don’t have to make an effort in any situation not to reach for a cigarette out of old habit.

Tip: We tried 30 days sugar-free for a change. After a few days my hands were shaking like crazy. These were also withdrawal symptoms, which passed after a few hours. An important hurdle in the Challenge. Try it with pleasure also once!

9. Use aids if necessary

If there is no other way, little helpers can also support you in giving up smoking. For nicotine replacement therapy, different remedies are approved in Germany. For example, nicotine-containing chewing gum, patches, lozenges and sprays. These products release nicotine to your body slowly, in smaller doses, and without harmful substances like tar.

Tip: But maybe the book My Gift for an Enjoyable Smoking Cessation* by Peter Kruse will help you. The author has been able to help many people quit smoking.

10. Be proud of yourself

If you take these tips to heart and personal development during the smoking cessation, you can be rightly proud of yourself. With every day that you go without a cigarette, you can be a little bit prouder. Make yourself aware of this again and again. You may stop smoking from one day to the next – but it’s a steady process until you are absolutely no longer inclined to reach for a cigarette.

Use the tips to quit smoking


By loading the video you accept YouTube’s privacy policy.
Learn more

Always unblock YouTube

You realize you need to quit, right? There is no way around it – and motivation should be extremely high after reading this article. Smoking is no longer cool and certainly not "masculine. It smells, it’s poison to your body, it annoys others and it pollutes nature – in the end, smokes only put a smile on one person’s face: the industry.

I wish you that you will manage to stop smoking! Finally, I’ll give you a list of things that belong to your lungs:

  • Air

In this sense, stay healthy and sustainable,

PS.In a separate article you will also get lots of tips for a better sleep. Maybe this is something for you!

Like this post? Please share to your friends:
Leave a Reply

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!: