How to stop smoking? During the last twenty-five years, more than 30 million smokers in the United States have successfully given up tobacco use, and 2 million continue to do so every year. One of the most successful ways is “cold turkey” – deciding to quit and doing it. Continue reading for tips on how to stop smoking cold turkey.
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However, there are many programs designed to help smokers overcome their habit. Such programs are available through the American Cancer Society, the American Lung Association, the Seventh-day Adventist Church, many local hospitals, and several commercial organizations.
The oldest of these programs, The Five Day Plan to Stop Smoking, was organized some thirty-five years ago and is promoted worldwide. Millions have attended these sessions and succeeded in quitting. The program has been revised and helps people with the question of how to stop smoking cigarettes, and now it goes under the name “Breathe Free.”
Call the Seventh-day Adventist church in your area to find out when and where the next program will take place. Some smokers like to plan for the special day and time they will quit. If you wish to do this, then set a day and time. Get rid of your tobacco products ahead of time and cut down as much as possible.
Make appointments with your dentist (or dental hygienist) to have your teeth cleaned. Also, get a physical to get clearance for an exercise program. One cause of failure is procrastination—planning to quit “someday” but never doing it. Here are some of the many steps that you can take on how to stop smoking naturally:
How to Stop Smoking
No More Smoking or Chewing
Make your decision to quit final. Then reinforce it by throwing away everything that pertains to your habit: tobacco, cigarettes, lighters, pipes, and pouches. Leave nothing around to tempt you.
Select a Buddy or Partner
This person should be willing for you to call him any time you feel the craving for a cigarette or the desire to chew tobacco. If your partner is an ex-smoker, so much the better.
Remember the Benefits of Stopping
Create a list of the advantages nonsmokers have and review them periodically.
Eat and Drink Wisely
Drink lots of water. Many people find it helps to avoid solid foods and drink only sugar-free fruit juices during the first twenty-four hours. This technique helps flush out many of tobacco’s impurities. On the second day, eat light meals of soups and fruit but no rich or highly spiced foods—and no alcoholic or caffeinated beverages. Many find a vegetarian diet, at least for the first week, is a further help. Your food will taste better. Also, don’t eat when you feel restless and nervous.
Put Something Else in Your Mouth
Smokers develop a bad habit of putting something in their mouths. Often, learning how to stop smoking is easier if this habit can be continued with something safe. Because of its high sugar content, candy is not the best substitute. Many choose sugarless chewing gum, carrots, celery sticks, or toothpicks.
Increase your Exercise
Exercise will reduce weight gain. It will also relax when you feel tense and help you sleep better.
- QUIT SMOKING – Butt Out works to help reduce cravings. Butt Out’s natural ingredients help block nicotine desire, reducing the desire to smoke. Our smoking customers stop smoking, gradually and almost without realizing it, and stop smoking altogether as early as 2 weeks to 1-2 months. Of course, it all starts with the will to quit, as no smoking product can overcome a lack of will.
- CLEANSE YOUR LUNGS – Butt Out detoxes and cleanses the lungs by helping remove nicotine toxins, soothes irritations, thins mucous congestion, and helps end smoker’s cough. Butt Out helps reduce withdrawal symptoms, and helps speed the healing of smoke-damaged lungs.
Take five deep breaths by an open window or outside every hour or two for the first several days. This technique will clear your lungs and may relieve a headache.
Shower or Bathe Frequently
Bathing or showering at least twice daily, morning and evening, ending with a cold dash or sponge, will invigorate you and wash away impurities on your skin.
Seek Spiritual Help
God has promised to help you in need, so take advantage of the offer. When things look tough, and you feel like giving up, call your buddy and call on God.
Dental and Doctor Appointments
Have your teeth cleaned and your heart checked. Give your mouth that fresh feeling and your heart the exercise it needs.
Don’t Give Up
When things were going against the Allies during World War II, Winston Churchill, the prime minister of Great Britain, asked about the possibility of surrender. His reply:
Never give up, never give up, never, never, never, never!
Victory can be yours. When Winston Churchill was asked what his aim was for the war, he replied, “I can describe it in one word: ‘Victory’—victory however long and hard the road may be. Without victory, there is no survival.
Frequently Asked Question
Is quitting “cold turkey” genuinely natural?
While technically natural, going cold turkey can be incredibly challenging. Consider tapering gradually or using mindfulness techniques to manage cravings.
What natural supplements can aid in quitting?
Research on supplements like ginseng, licorice root, and B vitamins is ongoing. Consult a healthcare professional before using any, as medication interactions can occur.
Can acupuncture or hypnosis help curb cravings?
These holistic approaches may offer some benefits, but the evidence is mixed. Combining them with other strategies might be more effective.
Are herbal cigarettes or e-cigarettes “natural” alternatives?
No. Although they do not contain tobacco, they often have nicotine and other harmful chemicals, perpetuating dependence and potentially introducing new health risks.
I crave sweets after quitting. Are there natural substitutes?
Opt for fruits, raw vegetables, or sugar-free gum. Exercise can also help manage cravings and improve mood.
How can I identify and avoid my smoking triggers?
Stress, boredom, social situations – pinpoint yours and develop alternative coping mechanisms like deep breathing, exercise, or hobbies.
What can I do about nicotine withdrawal symptoms?
Expect irritability, fatigue, and difficulty concentrating. Stay hydrated, get enough sleep, and practice relaxation techniques to manage them.
Will my sense of smell and taste improve after quitting?
Absolutely! Within weeks, you’ll likely experience a heightened appreciation for flavors and aromas, motivating you to stay smoke-free.
How can I stay motivated on my smoke-free journey?
Reward yourself for milestones, track your progress, and visualize the health benefits you’re gaining. Connect with support groups or communities for encouragement.
I slipped up. Does that mean I’ve failed?
Everyone experiences setbacks. The key is learning from them, forgiving yourself, and recommending your goal. Don’t let one slip-up derail your entire progress!
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
- Hardinge, Mervyn G., and Harold Shryock. “Family Medical Guide.” Hardinge, Mervyn G., and Harold Shryock. Family Medical Guide. Ed. Marvin Moore and Bonnie Tyson-Flynn. Vol. one. Oshawa; Washington, D.C.; Hagerstown: Pacific Press Publishing Association; Review and Herald Publishing Association, 1999. Three vols. 381-383. Print.
- National Cancer Institute: https://cancercontrol.cancer.gov/brp/tcrb/monographs/monograph-23
- American Lung Association: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html
- Centers for Disease Control and Prevention: https://www.cdc.gov/tobacco/features/surgeon-generals-report/index.html
- Mayo Clinic: https://www.mayoclinic.org/departments-centers/nicotine-dependence-center/sections/overview/ovc-20457521
- National Center for Complementary and Integrative Health: https://www.nccih.nih.gov/
- Cochrane Database of Systematic Reviews: https://www.cochrane.org/
- Natural Medicines Database: https://naturalmedicines.therapeuticresearch.com/
- American Psychological Association: https://www.apa.org/
- Society for Personality and Social Psychology: https://spsp.org/
- Mindfulness exercises:
Last update on 2024-02-16 / Affiliate links / Images from Amazon Product Advertising API