10 self-help suggestions for quitting smoking

If you wish to quit smoking, minor modifications in your lifestyle can help you resist the urge to light up.

Think positive

You may have tried and failed to quit smoking in the past, but don't let that discourage you.

Consider what you've learned from your previous experiences and how you'll do things differently this time.

Make a strategy for quitting smoking.

Make a commitment, establish a deadline, and keep it. Following the "not a drag" criterion can be extremely beneficial.

When you're having trouble, tell yourself, "I won't even take a single drag," and stick to it until the cravings pass.

Consider situations where it might be difficult (such as a party) and organize your actions and escape routes ahead of time.

Think about what you eat.

Is there a cigarette that you like to smoke after dinner? According to a study conducted in the United States, some foods, such as meat, increase the satisfaction level of smokes.

Cheese, fruit, and vegetables, among other things, make smokes taste awful. Substitute a vegetable pizza for your typical steak or burger.

It's also a good idea to switch up your routine before and after meals. It might help to get up and do the dishes right away, or to sit in a room where you don't smoke.

Alter your beverage selection.

Drinks were examined in the same US investigation as above. Cigarettes taste better when mixed with fizzy drinks, alcohol, cola, tea, or coffee.

So, when you're out and about, drink plenty of water and juice. Some people find that simply switching their drink (for example, from wine to vodka and tomato juice) reduces their desire to smoke.

Recognize when you have a strong desire for smokes.

A yearning can last as little as 5 minutes. Make a list of 5-minute strategies before you quit up.

You could, for example, leave the party for a moment to dance or walk to the bar.

Consider this: smoking and drinking together increases your risk of mouth cancer by 38 times.

Obtain assistance in quitting smoking.

If you have friends or family members who want to quit, offer that you do it together.

Get moving.

Exercise, even a 5-minute walk or stretch, has been shown to reduce cravings and may help your brain release anti-craving chemicals, according to a review of scientific studies.

Make non-smoking acquaintances.

When you're at a party, surround yourself with nonsmokers.

"When you look at smokers, you don't envy them," Louise, 52, an ex-smoker, adds.

"Consider what they're doing weird – lighting a little white tube and inhaling smoke."

Keep your hands and mouth busy

Nicotine replacement treatment (NRT) has been shown to increase your chances of quitting smoking.

There are also tablets, lozenges, gum, and a nasal spray available in addition to patches. There are also handheld goods such as the inhalator or e-cigarettes if you prefer to hold a cigarette.

To keep your mouth occupied while out, place your drink in the hand that usually carries a cigarette, or drink through a straw.

Make a list of reasons why you want to quit.

Continue to remind yourself why you choose to give up. Make a note of the reasons and refer to it if you require assistance.

Chris, a 28-year-old ex-smoker, says: "When I went out, I used to bring a picture of my young daughter with me. I'd have a look at that if I were tempted."

Toss all of your ashtrays and lighters once you've finished your final cigarette. Smoke-scented clothing should be washed, and your carpets, drapes, and upholstery should be cleaned. To get rid of the lingering odor, use air fresheners. If you smoked in your car, make sure to wipe it out as well. Nothing that reminds you of smoking should be seen or smelled.