If you are a smoker, you must be tired of hearing about the health risks associated with smoking cigarettes. However, quitting smoking is much easier said than done. Some people swear by stopping immediately, while others choose to take the journey slowly. This article will explore the popular ways of quitting smoking and introduce some alternatives, such as heated tobacco products and vapes.

Why Quit Smoking?

Cigarette smoking is linked to a myriad of health issues, including chronic obstructive pulmonary disease (COPD), lung cancer, heart disease, and stroke. Beyond these severe conditions, smoking also affects the overall quality of life. It can contribute to respiratory infections and reduced physical fitness and stamina. On a cosmetic level, smoking can cause premature aging, yellowing of the teeth, and bad breath.

Within hours of quitting, the carbon monoxide levels in the blood drop, and oxygen levels increase. Within weeks, lung function improves, and the risk of heart attack begins to decrease. Long-term benefits of cutting out cigarettes include a reduction in the risk of developing smoking-related diseases and improved lung function. Furthermore, your general appearance and sense of smell may improve, and you will save a significant amount of money by not spending on cigarettes!

how to quit cigarettes

Quit Smoking Strategies

Cold Turkey: Some people choose to stop smoking abruptly without any aids or gradual reduction. This method relies solely on willpower and determination. While it can be highly effective for some, it often leads to intense withdrawal symptoms, making it a challenging approach. If you want to go cold turkey, be sure to mentally prepare yourself for the challenges ahead. Get rid of all smoking paraphernalia to prevent temptation and keep yourself occupied with other activities.

Nicotine Replacement Therapy (NRT): NRT products provide a fixed dose of nicotine to reduce withdrawal symptoms and cravings without the toxic chemicals found in cigarettes. NRT products include nicotine patches, gum, lozenges, nasal sprays, and inhalers. In order to succeed with NRT products, you should use them as directed to ensure they are effective. A doctor may be able to help find the right dosage and product combination that works for you.

Prescription Medications: Some prescription medications can help reduce cravings and withdrawal symptoms. Varenicline (Chantix) works by blocking the brain’s nicotine receptors, reducing the pleasure you feel from smoking and easing withdrawal symptoms. Meanwhile, Bupropion (Zyban) can help reduce nicotine cravings and withdrawal symptoms. However, these should only be used under medical supervision.

Behavioral Therapy: Smoking is not merely a physiological addiction. Counseling can provide the emotional support and strategies you need to respond to triggers and cravings. Cognitive-behavioral therapy (CBT) has proven very effective in helping individuals change their smoking behavior. It helps you to recognize and change negative thought patterns and behaviors associated with smoking. Group therapy sessions can also provide much-needed support and encouragement.

Healthier Alternatives to Cigarettes

For those struggling to quit smoking entirely, transitioning to healthier alternatives can be a practical first step. These alternatives can reduce exposure to the harmful chemicals in cigarettes while still satisfying nicotine cravings and behavioral habits.

Heated Tobacco

Heated tobacco products, also known as heat-not-burn tobacco products, use heat instead of combustion to release nicotine from tobacco. Since the tobacco is not burned, these products generate fewer harmful substances compared to traditional cigarettes. Meanwhile, they can provide a similar experience and taste to smoking traditional cigarettes, which can aid in the transition or reduction of cigarettes.


Vaping involves using electronic cigarettes (e-cigarettes) to inhale vaporized liquid containing nicotine, flavorings, and other chemicals. E-cigarettes do not burn tobacco, which means they produce fewer harmful chemicals compared to traditional cigarettes. They also come in a wide variety of flavors and nicotine strengths. However, there may be regulatory concerns and varying quality of products.

Plan Your Quit Journey

Quitting smoking is a journey that often takes multiple attempts and a combination of strategies. Here are some tips to support your quit journey:

Mark Your Calendar: Choose a specific date to start quitting smoking and prepare for it by removing cigarettes and related items from your environment. If you are planning for a gradual reduction, you can also set a “zero smokes” date as a final goal.

Seek Support: Inform family, friends, and colleagues about your decision to quit and seek their support. Look for online or in-person smoking cessation groups to meet others who can empathize with your struggles.

Identify Triggers: Take the time, by yourself or with a therapist, to understand why you smoke. Identify situations, emotions, or activities that trigger your urge to smoke and develop ways to avoid or cope with them.

Stay Active: Engage in physical activities to occupy yourself and distract from smoking. Exercise can also lower stress, improve your mood, and help prevent weight gain often associated with quitting smoking.

Reward Yourself: You are doing great! Celebrate small milestones and reward yourself for staying smoke-free. You can use the money you saved from not buying cigarettes to treat yourself to a spa day or a live sports game.


When it comes to smoking, it is great to be a quitter! Quitting smoking has abundant benefits for your health, and any reduction can have a big impact. Whether you choose to quit cold turkey or use alternative products such as heated tobacco, it is important to seek support from healthcare professionals and develop a plan that takes into account your triggers and motivations to increase your chances of success.