It is no secret that smoking is harmful. Its effects are so powerful that for every life that smoking takes, it damages the lives of 30 others. So, it is no surprise that as of 2020, 16 million people have a smoking-related disease in the country. If you’re struggling to quit smoking, here are some tips that can help you get through.

1. Be prepared
It’s not going to be an easy journey once you do decide to quit smoking. You might experience cravings and incessant urges to pick up a cigarette. This is because smoking is an addiction, and you will experience withdrawal. But, be prepared for this ‘just one drag’ feeling. Do your research about support groups, quit smoking sessions, hypnosis, and medication so that when the time comes, you can depend on them instead of giving in to your urges.

2. Remind yourself of the ‘why’
You have a reason to quit smoking. For some, it could be the health benefits. For others, it could be their families and friends. Whatever your reason, remind yourself of it whenever you feel like smoking. Get creative! Make a poster in your room or set it as your phone wallpaper. When you feel a craving, remember the reason why you chose to quit smoking in the first place and make sure it is stronger than your craving for a drag.

3. Take help from loved ones
It is in vulnerable times like these when you need the support of your loved ones the most. Let them know that you want to quit and watch them take care of you. Spend more time with your family, doing things they love. Play board games with friends, go cycling with your kids or go on a play date with your dog. There’s a lot to do!

4. Move more
Even a short burst of physical activity can help get rid of tobacco cravings. When you feel like smoking, try going out for a walk or a run. If you’re at home and cannot get out, then try skipping, doing a few push-ups, or squats. Any or all of these will make you feel better.

5. Clean up
Once you make a decision, clean your house. Dispose of any cigarette packs you might have in your house, office, or car. Similarly, get rid of lighters, ashtrays, anything that associates with tobacco. Once you do that, vacuum the house and spray a room freshener to eliminate the smell of tobacco. Wash your clothes if they smell of tobacco and clean your car too. Don’t let anything remind you of smoking.