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How to Naturally Quit Smoking

According to the American Cancer Society, tobacco use is responsible for 1 in 5 deaths in the United States – nearly 443,000 each year. More than 200,000 people are diagnosed with lung cancer each year in the United States, making it the leading cause of cancer death, despite the fact that it’s the most preventable form of cancer. Quitting smoking can be difficult for many people, especially lifelong smokers with a pack-a-day habit. However, there are some things you can do to quit smoking naturally without the help of drugs. Quitting as soon as possible and for good can greatly reduce your risk of developing tobacco-related diseases.

  1. Make a Plan and Write It Down

    • Making a plan to help you quit smoking can actually make the difficult process easier, according to the Mayo Clinic. When you decide to quit smoking, set a stop date. Write your reasons for quitting down, whether it’s because of your health, the health of your children or because you want to save money. The specific reasons don’t matter, as long as they are your real motivation to quit smoking. Keep your list with you, and when you have the urge to smoke, take it out to help you stay strong.

    Cut Back Gradually

    • Most smokers have success quitting by setting a stop date and abruptly quitting on that date, according to the Mayo Clinic. But if you’ve tried that and it doesn’t work, cutting back gradually may produce better results. The Mayo Clinic recommends delaying your first cigarette of the day, smoking only half of each cigarette and trading a smoke break for physical activity. Even 30 minutes of physical activity can help reduce nicotine cravings.

    Form New Habits

    • Many smokers are likely to feel the urge to smoke when they’re in situations where they routinely smoked, like at a bar or in front of the television, according to the Mayo Clinic. While you may not be able to avoid all the places you used to smoke, like work, for example, there are some you can avoid while you’re quitting. When you must visit places or perform activities where smoking was involved, do something else to keep yourself occupied. Chew gum, use a stress ball or have a healthy snack.

    Seek Support

    • Tell your friends, family and coworkers that you’re quitting smoking. The people that care about you will support you. Tell close friends and family members why it’s important for you to quit. Having people you care about remind you why you want to quit when a craving strikes might be enough for you to successfully fight the urge to smoke. In-person, online and telephone support groups can help as well.

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