12 Effective Ways to Get Rid of Tobacco Addiction

by John Staughton (BASc, BFA) last updated - Medically reviewed by Tamanna Sayed (B.Sc. Applied Nutrition)

There are a few effective ways to eliminate tobacco addiction, including not buying cigarettes, setting a firm quick date, staying hydrated, chewing gum, trying meditation or yoga, keeping your hands busy, avoiding alcohol and caffeine, getting enough sleep, staying positive, using nicotine replacement therapies, counting the money you saved, and many more.

Some of the remedies are psychological, while others are behavioral and physical. But all of them can help you conquer your addiction to cigarettes.

How to Get Rid of Tobacco Addiction?

The people who have attempted to quit in the past and are reading this know how difficult it can be. Nicotine cravings can be intense, and by denying yourself cigarettes, one may experience mood swings, appetite fluctuation, weight gain, and anxiety. Recent research shows that 3 out of 4 smokers are still smoking 40 years later, meaning that the best way to quit smoking is to never start. However, for those who have been looking for a way to quit, there are plenty of effective remedies. [1]

Setting a Date

It is important to keep yourself accountable if you are serious about quitting. Setting a final date when you will definitely stop smoking is important. Always saying, “I’ll quit someday soon” will lead to even deeper levels of the addiction, while making excuses only weakens your resolve in future quitting attempts.

Avoiding Triggers

There are many personal triggers for smoking, such as hanging out in certain places, or with certain people, as well as activities like driving with the windows open or hanging out on your front porch. If you feel like these triggers will send you back to the cigarettes, try to cut back on these lifestyle habits, at least for the first few months after quitting. [2] [3]

A girl staying no to alcohol

Say no to tobacco. Photo Credit: Shutterstock

Meditation and Relaxation

Some people have found success in eliminating tobacco addiction with regular meditation, yoga, and other relaxation techniques. These techniques may help reduce withdrawal symptoms and fill your time and attention with something beneficial for your body and mind. [4]

Chewing Gum

Tobacco addiction can often be linked to an oral fixation, and the lack of something to chew on or put in your mouth may lead to a quick relapse. Keeping chewing gum (or nicotine gum) in your pocket and having a stick whenever the craving for cigarettes arises may help fight the temptation. Besides gum, stocking up on healthy foods such as carrot and cucumber sticks, mints, nuts, and seeds can also be great saviors! [5]

Exercise

Physical activity is difficult for heavy smokers, so after quitting, joining a gym or setting up a workout routine may also be very helpful. You may initially struggle, due to the severity of damage caused by smoking to the lungs and body. However, as you see your capacity and strength increase, the idea of smoking (and impairing your physical ability) will seem much less attractive! [6]

Stop Buying Cigarettes

As simple as this sounds, if you simply refuse to buy any more cigarettes, it will help you quit! Some people want to have a backup pack in case they “really need one”, but that will only lengthen your habit and make it more difficult to quit for good.

Saving Money

Cigarettes are very expensive in some parts of the world, so saving all of the money you would have spent on cigarettes can be a compelling way to stay strong. If you smoke a pack a day, then put the cost of a pack of cigarettes in a glass jar where you will see it every day. Saving that money may give the extra motivation to not go back to the habit.

Sleep

Exhaustion and fatigue can wear down your willpower and make it easier to fall back into negative habits. In the weeks and months after you quit, make sure you get proper sleep, as your body will feel rested, and the idea of a cigarette in the morning will hopefully be unpleasant. [7]

Hydration

It is important to stay hydrated and keep your energy levels up when you quit smoking. Your body will be undergoing certain physiological changes in the months after you quit, so make sure to hydrate yourself regularly and promote the healing process.

You also want to feel the positive change of not smoking, so staying at optimal health in other ways is important!

Attitude

Having a positive attitude towards your decision to quit is crucial for the permanent elimination of tobacco addiction. Remind yourself of how far you’ve come, and what a great achievement it is to have quit for one day, one month, or a whole year. Maintaining a positive attitude and remembering all the benefits of not smoking will keep you on a smoke-free track.

Alcohol and Caffeine

Two of the most common trigger for smoking are alcohol and caffeine; morning cigarettes with coffee and smoking outside in beer gardens seem to be permanent tropes of smoking culture. If you feel like these triggers will send you back to the cigarettes, try to cut back on these lifestyle habits, at least for the first few months after quitting.

Counseling and Support Groups

There are various online/offline peer support groups and counselors who can offer support and suggest different ways to cope up with the cravings. [8]

Support of family and friends

Reach out to the family, your friends, and co-workers for their support. They may help you keep yourself motivated and speaking to them in times of craving can help you distract and avoid getting back to tobacco. [9]

Nicotine Replacement Therapy

If none of these remedies work for you, there are many nicotine replacement therapy options you can try. These include nicotine patches, nicotine gum, nasal sprays, and certain medications. However, some of these options eliminate smoking, but not the addiction to nicotine (at least not right away). It is always recommended to consult a doctor before going ahead with therapies. [10]

Word of Caution: At times, quitting cannot be done alone and if your withdrawal side effects are severe, including depression, extended illness, or extreme weight loss/gain, speak to a doctor to ensure that your quitting methods aren’t negatively affecting other areas of your health.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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