The Do’s and Don’ts of Smoking Cessation

Congratulations! You’ve decided to quit smoking.

Now what?

Ending a bad habit can be a tedious but rewarding process. It requires commitment, consistency, and control. Quitting smoking is no different but there are some misconceptions about what is helpful and what may cause unnecessary strain on the process. You might have gotten advice from friends about how they stopped a bad habit, but remember that each bad habit is different from the next. What works for them may be detrimental to you, and vice versa. It’s important to be mindful about what you choose to do during this time so below is a list of do’s and don'ts that will guide you on your next steps.

Do Provide Yourself a Substitute for Tobacco

If you miss the taste or the feeling of putting something in your mouth routinely, there are various replacements that can help you. A popular replacement is gum. It keeps your mouth busy and chewing, while also being a low-maintenance and easily accessible item in most spaces.

Others might substitute with eating certain foods like pickles, carrots, apples, or hard candy. It might help to use them all, switching them up from time to time so your brain doesn’t get bored with the taste.

Another substitute, specifically for the sensation of having something in your hand, is holding a pencil. It may feel ridiculous, but holding a pencil or pen can keep your hands busy and aid in not wanting to grab another cigarette.

While you're holding the pen or pencil, you may even think about writing down how you feel, and the cons of smoking a cigarette as a reminder.

Don’t Use Nicotine as a Substitute

I know it’s tempting to use nicotine gum or patches to help you quit smoking but this substitute is a double-edged sword. Besides the fact that there are no studies that prove these methods are a good deterrent, replacing nicotine with nicotine is not solving the problem. It’s just giving you nicotine in a different form.

If you want to quit smoking AND stop your nicotine addiction, using nicotine patches and gum will only mildly help with the former.

Nicotine patches also hold addictive properties and it is often that people get addicted to them. Using patches may put you in a position that grows a new addiction. Because of this, it’s best to avoid nicotine-flavored things as a substitute.

Do Avoid Triggers

Maybe there was a place you always used to smoke at. Maybe there are certain friends you used to always smoke with. Maybe you did a certain activity that ended with you smoking a cigarette. It would be best to avoid some of these triggers, depending on how prevalent they were in your life.

If you normally took a walk somewhere and ended the walk with a cigarette, try walking a different route and ending with a bottle of water or juice.

If you normally hang out with a specific friend that continues to smoke, you might want to set boundaries. Try meeting up with that friend in an area that doesn't allow smoking, or eating at a restaurant, so your mouth can stay busy.

It might seem unfortunate to change parts of your routine to accommodate your new lifestyle, but people undermine what can be a trigger for them to smoke.

A moment of "just one won't hurt" can change the trajectory of your process. Stay strong and assess what may trigger you to pick up another cigarette.

Don’t Avoid People

Though quitting smoking is a personal and primarily independent journey, it's important that you remain social and open. Talking to a friend over the phone when you're struggling, or meeting up with a family member when you need someone to talk to you, are both great ways to feel supported, and loved during this process.

Spending most of your time alone may make you more susceptible to breaking. Being physically alone can make you feel like you're emotionally and mentally alone during this process.

Any level of engagement may even help you quit, possibly taking your mind off of the urge to have nicotine, or relieving some stress.