How to quit smoking in five steps

Avatar image of
Posted by



Find your own motivation by focusing on the benefits of quitting smoking. Make a list of them. Imagine yourself 10 years from now, still free from addiction. Start your list with these benefits that are coming today.


Quitting smoking is not only the best investment in your health, but also in your beauty, well-being, family life and finances.


Break down the benefits into categories and areas of life where non-smoking will play a significant role. Keep this list for moments when your motivation is going to decline.

Are you looking for professional help? Check more information here: Raucherentwöhnung Oldenburg



Analyze your smoking HABITS. Think about which cigarettes during the day will be the hardest for you to give up? What situations will be the greatest challenge? Plan and write down strategies for these moments. To do so, use your experiences from previous quitting attempts, and if you haven’t, from other experiences such as losing weight, alcohol withdrawal, and other lifestyle changes. In short – do what works!


Also, analyze your BELIEFS AND FEARS. If you have a “bag” of beliefs in your head for which you need to smoke, stop for a moment and think about each of them. Mark on a scale of 1 to 5 how much it keeps you from making a decision, and then on a scale of 1 to 5 how true it is. Try to deal with them – if you are not sure about something, ask for help from your relatives or a specialist.




If there is help, and in this case, it is worth using. Do you know who or what can increase your chances of quitting smoking?




Tobacco dependence is a disease, and as with any disease, you can also use medications here that will increase your chance of quitting smoking by two to four times.


But be careful! Since addiction is also involved in the emotional sphere (we smoke under the influence of various emotions) and the social sphere (we smoke in certain situations and with certain people), drugs alone are often not enough.


In the case of addictions, there are no “miracle pills” that will quit smoking for us. Motivation and the willingness to make an effort are also always needed.


So how do you take advantage of the advances in medicine to help you quit smoking? In any pharmacy you can buy nicotine replacement therapy without a prescription, i.e. therapeutic nicotine in the form of gums, tablets, patches or spray. Treatment with therapeutic nicotine reduces the intensity of withdrawal symptoms, which generally make it difficult to quit. What are the symptoms?


  • increased irritability,
  • trouble sleeping,
  • anxiety,
  • problems with concentration.

Quitting smoking is a process. Nicotine Replacement Therapy is taken for about 3 months as this is what our body needs to cope with the physical shortage of nicotine. During this time, gradually reducing the dose of nicotine consumed, we can develop new habits, learn to live without a cigarette, building our new identity – a person free from addiction.



Fourth: reward and appreciate yourself


Quitting smoking is one of the biggest challenges you face. Appreciate and reward yourself for it. How? For example, you can regularly set aside money that you don’t spend on cigarettes on a separate sub-account.

Fifth: be understanding with yourself


Quitting smoking is a process and restarting smoking is part of that process. However, don’t let single failures become a relapse. The main thing is to stick with the process and keep going.


Leave a Reply

Your email address will not be published. Required fields are marked *