Quitting smoking is one of the most difficult challenges that many face. The addictive nature of nicotine makes it an extremely challenging habit to break, and many individuals find themselves trapped in a cycle of attempting to quit, only to succumb to the addictive effects once again. A study published in Science Direct states that nearly all quit attempts fail, with only 5% succeeding for longer than a year. Further reports reveal that some ex-smokers have attempted to quit as many as 30 times before succeeding.

Quitting is especially difficult for long-time smokers, as the longer a person has been smoking, the more overwhelming physical and psychological withdrawal symptoms can be. Depending on the individual, symptoms can range from irritability to depression to migraines to body pains and more. However, despite the difficulty and challenges that come with quitting, it is not impossible to kick the habit for good. Below are four smoking cessation tips to help long-term smokers break free from their addiction.

Get Rid of all your Tobacco Products

For many long-time smokers, tobacco products have become an integral part of their daily routine, providing a sense of familiarity and security. It is even likely that these have accumulated in places such as your home, your workplace, or in your car. The thought of giving these products up can be unsettling and anxiety-inducing. However, by getting rid of them, you can signal, both to yourself and others, that you are making a commitment to quit.

On top of this, tossing out tobacco products eliminates the temptation to continue smoking. When the product is no longer readily available, the urge to smoke is lessened, and it becomes easier to resist the cravings that may arise. This can be particularly helpful during the initial stages of quitting when withdrawal symptoms are most acute. Without easy access to these products, you will force to confront your dependence and find alternative ways to cope with your cravings.

Try Nicotine Replacement Therapy

The withdrawal symptoms and cravings associated with quitting smoking can extremely overwhelming, making it difficult for smokers to break free from their addiction. Making use of nicotine replacement therapy (NRT) products provides a way to alleviate these symptoms and cravings since they can help wean smokers off the habit. This makes the process of quitting more manageable for long-time smokers who may struggle with going cold turkey.

NRT products come in many forms. Brands like Habitrol offer nicotine patches, which are some of the most popular types of NRT. These patches work by delivering controlled dosages of nicotine through the skin and can used from 16 to 24 hours. Another type of NRT that has rising in popularity is nicotine pouches. As seen in the selection of nicotine pouches on Prilla, these NRTs come in different strengths and a wide variety of flavors. This includes pouches with as much as 12mg of nicotine and flavors like coffee, mint, and citrus. The product is designed to place under the lip, delivering the controlled nicotine dosage orally. This option may be ideal for many long-term smokers, as its convenience allows them to access the product whenever cravings arise.

Avoid Triggers that make you Want to Smoke

First and foremost, it is crucial to identify the triggers that make you want to smoke. This is especially important if you have been smoking for a long time, as you may have more triggers than you think, which can only be pinpointed when given deliberate thought.

After identifying your triggers, there are many ways you can avoid them. As a long-time smoker who has had smoking deeply ingrained into your everyday life, you can start by changing your environment. This may mean staying away from bars and other places where you used to smoke. It can also involve making adjustments to your home, such as removing ashtrays out of sight. Another strategy is to make changes to your daily routine. Our previous post, Healthy Daily Habits, notes that some of the best habits you can adopt into your routine need not complicate. For instance, just ensuring you stretch and hydrate yourself daily can help keep you better motivated in body and mind.

Be Prepared for Setbacks and Seek Support from Others

When preparing to quit, it is important to understand that smoking is an addiction, and breaking free from it is not a straightforward process. There may be moments of weakness, cravings, and even relapses. By acknowledging and accepting this, you can better mentally prepare yourself for the challenges ahead.

Because of this, it is important for long-time smokers to have a support system in place. This can come in the form of friends, family, support groups, or professional counseling. Supportive individuals and communities can provide encouragement, accountability, and practical advice for dealing with setbacks. They can also offer empathy, understanding, and non-judgemental support, which is crucial for those navigating the complex journey of quitting smoking. Having a support system in place can significantly increase your likelihood of successfully abstaining from cigarettes.

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