A Step-by-Step Guide to Stop Smoking: Proven Methods for Lasting Success

Tobacco smoking is one of the leading causes of death in the world, accounting for around 8 million deaths annually. Out of that, around 7 million deaths occur from direct smoking and the remaining from secondhand smoke.

These numbers are alarming and indicate why there is a dire need for immediate interventions if you want to preserve your future and lead a happy and healthy life. Quitting smoking often seems intangible, but that is far from the truth.

In this comprehensive guide, we will provide a step-by-step guide on how to stop smoking and have lasting success.

Step 1: Prepare Mentally and Set a Quit Date

Even before you implement the methods to quit smoking, the key is to prepare for the big event. The entire process requires mental preparation. If you are wondering, “How do I quit smoking? " Take the time to sit with the idea and ponder the reasons behind it. This helps you stay motivated, even through the challenges.

Steps for Mental Preparation:

There could be several reasons behind quitting smoking, including improving your health, saving money, or protecting loved ones from secondhand smoke. Write those down and let those drive you towards quitting the journey.

• Choose a particular date on which you will quit smoking and then give yourself at least a week to prepare for it.
• Have your friends or family members know that you are considering quitting smoking so they can keep you accountable.
• If certain triggers or situations trigger your smoking, avoid them.

Step 2: Choose a Quitting Method

Once you have prepared for the big day, the next step is to determine how you will overcome the challenges. What quitting method would you choose and why?

Nicotine Replacement Therapy (NRT)

Usually, the primary addictive part of smoking is the nicotine. So, when you are trying to quit smoking, you will realize that the craving for nicotine is what makes the process difficult. This is where Ryze steps into the picture.

Being one of the leading nicotine gum brands, Ryze helps you quit smoking without impacting your health with harsh chemicals. The Flavored Gums are developed to help reduce withdrawal symptoms and gradually wean smokers off nicotine.

If you have tried cold turkey for quitting smoking and failed, using Ryze’s flavored gum is usually one of the best alternatives to consider.

Cold Turkey

This method involves stopping smoking abruptly, without the use of nicotine replacement therapy (NRT) or medication. While challenging, many smokers have successfully quit using the cold turkey method. It requires immense willpower and a strong commitment.

However, keep into account that if you have been smoking for years at a stretch, you might find quitting cold turkey a lot impacting your health. The withdrawal symptoms are brutal, but that’s where your test of resilience comes into the picture.

Step 3: Manage Withdrawal Symptoms

Current statistics depict that roughly 61.3% of smokers try quitting, and 61.1% of them experience withdrawal symptoms like restlessness, trouble concentrating, irritability, anxiety, sudden weight gain, increase in appetite, etc.

One of the most crucial parts of how to quit smoking is to manage these symptoms proactively. You can opt for lifestyle changes or introduce NRTs to manage the temporary withdrawal symptoms. For example, when a nicotine craving hits, Ryze Flavoured Nicotine Gums come in handy. You can chew until the nicotine flavor is extracted, park it between your cheeks and gums, and once the craving subsides, chew the gum again. It satisfies the cravings without pumping your blood with the chemicals that cigarettes have.

Beyond that, you can drink more water, exercise regularly, practice relaxation techniques, and get support to manage the symptoms during this rough time.

Step 4: Identify and Avoid Triggers

The most common reason people smoke is due to triggers. It could be stress, peer pressure, anxiety, boredom, etc.

Either way, when you are on your path to quitting this ill habit, it is quintessential that you identify what’s propelling you to smoke in the first place. Once you identify the complication, it becomes easier to avoid the triggers and navigate the issue accordingly.

If certain situations, like drinking with friends or taking work breaks, trigger cravings, avoid them as much as possible in the early stages of quitting. Additionally, modify your daily routine to break associations with smoking. For example, if you smoke after meals, you can brush your teeth or going for a walk instead.

You can also try and replace your smoking habits with something healthier and worthwhile instead of pushing yourself into the habit.

Step 6: Stay Committed and Handle Relapses

As we said, quitting smoking is not an easy job. It is rigorous, both mentally and physically. You have to work through many complex situations, and you might fall into the trap of relapses, further worsening things.

If you slip and have a cigarette, don’t be too hard on yourself. A relapse doesn’t mean you’ve failed; it’s an opportunity to learn from your mistakes and strengthen your commitment.

Instead, how you revert from the situation and get back into the quitting process matters; if you relapse, recommit to your quitting plan. Also, consider seeking additional assistance and encouragement along the way. Also, celebrate each day’s win, which helps you stay motivated and work towards your goals.

Step 7: Focus on the Benefits of Quitting

If you are finding it hard to stay motivated, focus on the benefits of quitting. Beyond how good it is for your health, it also benefits the people around you.

Quitting smoking offers immediate and long-term benefits for your health, finances, and quality of life. Staying focused on these positive changes can help you remain motivated.

Some of the physical benefits include better cardiac health, cleaner blood without toxic chemicals in it, better lung health, and reduced risks of cancer and other chronic ailments. Stopping smoking also reduces the risks of heart disease and stroke.

Beyond your physical health, quitting also benefits you financially and ensures a better quality of life overall.

Take The First Step Towards Quitting Smoking

Quitting smoking is one of the most important decisions you can make for your health and well-being. The process can be challenging, but with the right tools and an actionable plan, you should be able to overcome the complications and regain control over your life.

Ryze is here to partner with you on your quitting journey. You can take up Our 21-Day Quitting Challenge to break one of the harshest habits of your life and inch closer to a healthier, smoke-free life.