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Search Results for: benefits

3 Mental Health Benefits of Quitting Smoking

by Nasia Davos

Do you know all the mental health benefits of quitting smoking?

You probably already know that quitting will improve every part of your body. (If no, don’t worry! You can see what happens when you quit smoking here)

But what about your mental health?

Maybe, if you’re like me and most other smokers, you’re afraid that quitting will make you anxious, depressed, and unhappy. But that’s not the case.

And if you quit in the past but didn’t experience any mental health benefits, I will explain why this happened to you in a moment.

Now let me show you the best 3 mental health benefits of quitting smoking.

1. Increased Confidence

Quitting smoking increases your external confidence because you have whiter teeth, smell better, have brighter and tighter skin, and look younger.

Specifically, when you stop smoking, you slow down facial aging and the appearance of wrinkles, and you start reversing the effects smoking has on your appearance. Your skin gets more nutrients and oxygen, so you look younger.

You also look more vibrant and healthy, and health is beauty.

happy non-smokerBut, most importantly, quitting will also increase your internal confidence.

Breaking free from smoking is going to be one of the most important achievements of your life. And this achievement creates a point of reference that you can do anything you put your mind to. It becomes proof that you can achieve hard things, and this success can have a positive domino effect on your life.

Many of our members quit smoking and then go on to lose weight, overcome other addictions and bad habits, achieve more life goals, try new experiences, and stand up for themselves more. Quitting smoking can change your life in so many ways.

And if you’re already someone who can do anything but quit smoking…just imagine how great you will feel once you’re free and tackle this goal too.

It’s going to give you unshakeable confidence. Because no one can take away the confidence that comes from knowing you did something you once thought impossible.

However, to experience the quit smoking benefit of confidence, you need to own your non-smoking identity.

What do I mean?

If you’re a deprived ex-smoker and tell everyone how hard it was to quit or how much you miss smoking… you’re not owning your non-smoking identity.

Instead, you need to wear your non-smoking identity as an armor of confidence that allows you to achieve anything you want to.

confidence quit smoking benefitWill this feeling of confidence last?

Yes! Don’t get me wrong, you’re going to have difficult days as a nonsmoker – that’s part of life. But the longer you stay smoke-free, the more your confidence will increase.

Every single day you’re smoke-free is an achievement until the days add up and become part of who you are.

benefits of quitting smoking better breathing2. Increased Happiness

Another benefit of quitting smoking is that it will make you happier. Yes, letting go of this addiction increases your happiness!

Right now, you may think that quitting smoking will make you unhappy. You’re not alone!

You may even say that you prefer to smoke and live a short life and enjoy it…rather than a long life where you’re unhappy without cigarettes.

When we’re addicted, we tend to mistake addiction for happiness. Addiction is not happiness.

So this is not a real trade-off that you’re prepared to make. What you’re actually trading off by quitting smoking is a life of addiction with a life of freedom.

mental health benefits of quitting smokingBecause living with addiction is like living a lie.

What addiction does is it makes you believe you can’t live without the thing you’re addicted to.

For example, if you ask heroin addicts, “Why do you use heroin?”…. their genuine answer is “I can’t cope without it,” “I can’t live without it,” “I can’t be happy without it.”

If someone told you that, what would you think? You’d think that heroin is making them feel unhappy, right?

It’s way easier to see the truth when we look at other addictions. But the same thing applies to nicotine addiction. Being addicted decreases your happiness and quality of life.

Nicotine is the problem, not the solution.

– CBQ Method Principles

A study by the Cancer Research UK shows that just one year after quitting, ex-smokers are happier than before and are also happier than current smokers.

You’re also going to see this from your own experience.

You’re probably not going to smoke your last cigarette and wake up the next day feeling euphoric. This can happen, but for most of us, there needs to be a period of adjustment where our brain heals and regulates its dopamine.

But this adjustment period, also called withdrawal, leads to a better and happier future.

happiness quitting smokingWhat does being happy mean to you?

Perhaps it’s to be at peace, enjoy every moment of life, feel free, grow emotionally and spiritually, and be there for your loved ones.

Whatever happiness is for you, ask yourself, Is smoking offering you those things? Or is it taking them away?

What smoking adds to your life is guilt, agony, and worry. How is that happiness?

benefits of quitting smoking less anxiety

3. Decreased Anxiety & Depression

One of the most overlooked benefits of quitting smoking is the reduced anxiety and depression that come after the adjustment period.

Most smokers are afraid that quitting will increase their anxiety and depression and that they won’t be able to cope and manage their emotions without cigarettes.

But smoking does not help you manage your emotions; it helps you ignore the root cause and distract yourself for a moment.

So smoking is not a coping mechanism; it’s a distraction mechanism.

smoking coping mechanismThink about it.

If smoking really relieved stress and depression, then smokers would be the most relaxed and the happiest people ever, and of course, that’s not the case.

Smoking is a source of mental distress all by itself: having cravings, not feeling in control of your life and your health, feeling self-conscious all the time, missing out on precious moments to smoke, worrying about your health….

The truth is that quitting smoking decreases anxiety and depression; you’re going to feel so much better. Because when you stop smoking, you also get rid off:

  • The cravings that cause you stress, tension, and agitation all day long
  • Obsessing and worrying about your next cigarette
  • Having health anxiety
  • Running out of cigarettes and worrying if you have enough
  • Smelling and worrying about the smell
  • Rearranging your life to smoke
  • Feeling guilty about smoking

How relaxing is that?!

A study gathered data from 26 other studies on the mental health, depression, anxiety, and mixed anxiety and depression of smokers.

studies on smoking cessation mental healthAnd they found that quitting smoking reduced depression and anxiety and improved positive mood and quality of life –  even for smokers with psychiatric disorders and even for smokers with mood and anxiety disorders.

In fact, for those with mood and anxiety disorders quitting smoking was as effective as antidepressant treatment.

So not smoking anymore was as effective as taking medication.

This says a lot about what smoking does to your brain.

Even though you may feel smoking relieves your stress momentarily, being addicted actually creates and aggravates negative emotions.

Every cigarette you smoke relieves your craving and, at the same time, causes the next craving to come along. This is a neverending vicious cycle.

Why does smoking seem to relieve stress?  Why do you feel relaxed after taking a few puffs? I explain everything you need to know about nicotine and anxiety here.

Why Didn’t You Experience Any Mental Health Quit Smoking Benefits Last Time You Quit?

What if you quit and felt unhappy, stressed, or depressed?

There are a few things to consider here.

1. You didn’t go through the adjustment period.

It takes about 3 months for your brain to recover and start regulating dopamine naturally.

So you need to give your brain time to heal. But there’s no reason you can’t enjoy life in the meantime!

You can increase your dopamine in other ways. Exercise, nutrition, education, staying motivated, and asking for help are great ways to navigate the first months of your smokefree life.

If you feel bad, remember that smoking caused you to feel that way – not stopping smoking. Nicotine is the problem, not the solution.

sad man depression2. You quit, but you were still mentally addicted.

It’s possible that you quit smoking, but you still believed that smoking added value to your life, so you felt deprived.

Of course, believing that smoking is your friend and helps you through tough times is just a belief created and sustained by the mental addiction.

The solution here is to work on your mental addiction so you can stop wanting to smoke. It’s never too late to overcome the mental addiction, even if you have already quit.

3. You didn’t use or learn new coping skills.

Like we mentioned a few lines above, smoking is not a coping mechanism; it’s a distraction mechanism. However, if it is the only coping tool you ever used or knew, it’s natural that you’re going to experience a void when it’s gone. So you need to fill that void with healthy coping strategies. And if you do, it’s going to change your life forever.

To sum up:

Quitting smoking will improve your mental health by increasing your external and internal confidence, by increasing your happiness, and dramatically decreasing your anxiety and depression.

How to Start Experiencing All the Benefits of Quitting Smoking

I want you to imagine something real quick.

Imagine it’s been almost three months, and you haven’t had a single puff.

You are over the moon. Not because you can stop yourself from buying a pack. But because you are enjoying being a non-smoker.

Sounds amazing, right?

quit smoking benefitsThe quit smoking benefits you will experience… are invaluable! Not only will you get your health back, but you will also enjoy life better than before.

That’s what thousands of smokers have achieved by overcoming their mental addiction with the CBQ method.

CBQ stands for Cognitive Behavioral Quitting, and it’s a psychology-based method that has reached and helped millions of smokers over the last decade. It’s the same method I talked about in my TED talk, and it works because it follows the 4 stages of quitting smoking.

These 4 stages take you from where you are now to a happy non-smoker.

So if you want to start with the CBQ method, make sure you get the foundational video of the CBQ.

In that video, I show you the 4 stages of the CBQ method, how they work together, and tips to get started with every stage. You’ll get an overview of your whole quit smoking journey from start to finish and a PDF starter guide for the CBQ method with tips and notes you can use along your journey.

Get the foundational video of the CBQ Method here. 

Filed Under: Health, Motivation

Celebrating YOU: This week’s spotlights [May 20, 2025]

by Nasia Davos

Happy “Spotlight Day”! I’m thrilled to share with you some of this week’s most inspiring success stories and tips from the CBQ community.

Inspiring Success: Smoke-Free After 56 Years

This week, CBQ Program member Mary Anne DiNublia from California, US, celebrated 2 years smoke-free. Mary Anne broke a 56-year addiction! After nearly 6 decades of smoking and multiple failed attempts, she never imagined this program would work. But she wanted to try, and she did every step.

The result? She quit smoking, and her entire life transformed as a result. She feels happier, healthier, and more confident!

CBQ Program member Mary Anne Dinublia shares the different benefits she had after quitting smoking

This is what Mary Anne shared with me a couple of days ago:

CBQ Program member Mary Anne Dinublia celebrates 2 years smoke-free

This is Mary Anne with her CBQ Success Certificate:

Mary Anne Dinublia holding her CBQ Success Certificate

Inspiring Milestone

This week CBQ Program member Lisa Cunningham from British Columbia, Canada, celebrated 3 years smoke-free. After tons of research Lisa joined the CBQ Program with the desire to cut down on her smoking, and hopefully… quit. She wasn’t sure if she could stop smoking completely. All she knew is that she would do her best.

On Day 10 of the program, Lisa smoked her last cigarette and the rest is history. “Smoked my last cigarette at 9:30 p.m. May 17 crushed it, did everything according to plan. This really is an amazing program.”

This is the advice Lisa shared with the CBQ Community:

CBQ Advice from Lisa Cunningham

3 years later, Lisa is still a happy non-smoker! She shared with us this beautiful photo holding her CBQ Success Certificate:

Lisa Cunningham holding her CBQ Success Certificate

As always, I want to say a big thank you to all our members who gave me permission to share their stories.

To your freedom,

Nasia Davos (MBPsS, IPPA, MA)
Ex-Smoker, Psychologist, Creator of the CBQ Method™

Filed Under: CBQ Spotlights

Celebrating YOU: This week’s spotlights [March 19, 2025]

by Nasia Davos

Happy “Spotlight Day”!

Today, I’m excited to share with you some of this week’s most inspiring success stories and tips from the CBQ community. (And there are so many!!)

Let’s dive in.

Inspiring Milestone

This week, CBQ Program member Diane Zukowski (née Felix) from Vermont, US, celebrated 7 years smoke-free. Diane used to smoke cigarettes and cigarillos. As Diane told me herself during her Ask An Ex interview, almost all her life, smoking felt like a friend and a way to cope with her anxiety and chronic pain.

Diane has always been a very strong and independent woman, and she hated depending on cigarettes for everything. She wanted to quit, but nothing worked until one day she found the CBQ Program and decided to join. She committed fully to the process, and the rest is history. She quit on March 15, 2018.

Within 5 years she saved $21,000 USD (which she invested and more than doubled). Most importantly, she regained her health and freedom.

Diane Felix shares her experience with the CBQ Method

7 years after her quit date, Diane is still over the moon with her success!

Diane Zukowski celebrates 7 years smoke-free

This is Diane with her CBQ Success Certificate:

Diane Felix holding her CBQ Success Certificate

Inspiring Success

CBQ Program member Fiona Hims from Warwickshire, United Kingdom, celebrated 3 years smoke-free. In her own words “I quit smoking on 16 March 2022 and feel very proud of my achievement, having made numerous failed attempts to quit over many years!

Nasia’s cognitive behaviour approach made complete sense right from the start and changing my smoking pattern from as early as Day 4 did not fill me with panic but with curiosity and desire. For me, that was different to any other method.”

…”I want to thank Nasia for producing such great videos, always understanding my ‘demons’ and welcoming me to her on-line program with love and compassion. Nasia – you are a very special human being. Your visualization was particularly powerful.

I don’t like smoking or hate smoking…….I just choose not to smoke any more. I am happy with my decision to choose freedom and would encourage anyone who wants the benefits of being a non-smoker to start this journey. You will start feeling like the real, best, healthiest version of you within a very short time!”

This is Fiona with her CBQ Success Certificate:

Fiona Hims holding her CBQ Success Certificate

Fiona also joined the CBQ Food Freedom Program, which helped her overcome sugar dependence and completely transform her relationship with food – a gift for life! If you’re interested in the CBQ Food Freedom Program, you can join the waitlist here.

Now she’s the healthiest, happiest, and most at peace she’s ever been.

Inspiring Journey

This week, CBQ Program member Dara Laughlin from New Hampshire, US, celebrated 1 year smoke-free!

Dara knew she had to quit smoking after suffering a heart attack, but she wasn’t sure how to do it, or if she could make it last.

While in the hospital, doctors told her that smoking was her only risk factor for another heart attack and gave her a nicotine patch.

But when she got home, Dara searched for a better way. She found the CBQ Method, took off her patch, joined the CBQ Program…

And she quit for good!

Dara Laughlin holding her CBQ Success Certificate

Dara shared her story in our members-only Facebook group:

CBQ Program member Dara Laughlin shares her quit smoking journey

Inspiring Milestone – Quit Vaping

Today, CBQ Program member Caleb Thompson from Virginia, US, is celebrating 2 years vape-free!

Caleb was addicted to vaping and never thought he’d quit, let alone find it easy! This is what he said: “I’m seriously so, so happy with your program. I never, ever thought I’d be able to quit vaping at all, much less quit so easily but I never even have come close to relapsing!” “This is easily the best-working product in my life and I couldn’t be happier.”

This is Caleb with his CBQ Success Certificate:

Caleb Thompson holding his CBQ Success Certificate
CBQ Program member Caleb Thompson is 2 years vape-free

To your freedom,

Nasia Davos (MBPsS, IPPA, MA)
Ex-Smoker, Psychologist, Creator of the CBQ Method™

P.S. Feeling inspired to break up with nicotine… but don’t know how ready you are to say goodbye? Take this quiz to find out how ready you are to quit smoking this year:
cbqquiz.com

This free assessment will reveal your “Readiness to Quit Smoking” score, show you how close you are to success, identify what might be sabotaging your efforts, and suggest the next best step to take. It’s insightful, personalized, and quick!

Start Your “How ready are you to quit smoking?” Quiz Here

Filed Under: CBQ Spotlights

Ask an Ex | How Charles Quit Smoking, Lost 20 Pounds & Transformed His Health in 1 Year-NO WILLPOWER

by Nasia Davos

Ask an Ex Episode #38

Meet the inspiring CBQ Program member Charles Brass from Colorado, US! In this episode, Charles shares how he transformed his health in just 1 year.

Charles quit smoking after 50+ years on March 25, 2024, using the CBQ Quit Smoking Program. This incredible change empowered him to take charge of every aspect of his health… and he did! After joining the CBQ Food Freedom Program, Charles changed his relationship with food, lost 20 pounds and improved his health in every way.

Tune in to discover:

  • The difference between mindpower and willpower in quitting smoking and losing weight.
  • All the benefits Charles experienced after quitting smoking and changing his nutrition.
  • The difference between diets and lifestyle change and why this matters.
  • What caused Charles to go back to smoking in the past and why this time is different.
  • Charles’ empowering mindset that can help you.
  • Why it’s never too late to transform your health!

Don’t miss Charles’ inspiring story!

About Ask An Ex

ASK AN EX is an interview series featuring inspiring ex-smokers who succeeded with the CBQ Method™

And they tell you everything – how they did it, what helped them, what challenged them, their fears, motivations and aspirations.

Because the best person to ask about quitting smoking, is an Ex who’s been exactly where you are right now. Every EX shares their unique perspective and wisdom on quitting smoking (because everyone has a unique mix of background, mindset, and experiences).

And they do it for 1 reason: to help YOU become an EX too.

Achieving Food Freedom

Enrollment for the CBQ Food Freedom Program is currently closed. You can join the waiting list here:
https://cbqmethod.com/cbq-food-freedom-waiting-list/

Breaking Free from Nicotine

Learn more about the CBQ quit program:
https://cbqmethod.com/cbq-program/

Start with the CBQ Method for free by joining our email newsletter:
startcbq.com

Join the CBQ Method Facebook Support Community:
http://bit.ly/cbqmethodcommunity

SUBSCRIBE to this channel to get more videos that show you how to overcome cravings:
https://www.youtube.com/channel/UCRPLgL5_AAHwtnP9Qwu8tsw

Filed Under: Ask An Ex

Celebrating YOU: This week’s spotlights [December 25, 2024]

by Nasia Davos

Happy “Spotlight Day” and Merry Christmas! In this wonderful holiday spirit, I’m thrilled to share this week’s most inspiring success stories and tips from the CBQ community with you!

Inspiring Milestone

This week, CBQ Program member Diane Boisvert from New York, US, celebrated 3 years smoke-free… after being a smoker for 53 years. She never believed she could quit or that being a non-smoker would feel so liberating!

“I was looking on the net for a program was thinking to ask my doctor for pills to help but I did not want the side effect. So when I found you I was instantly thrilled.”

3 years after her quit date, Diane is still a happy non-smoker:

CBQ Program member Diane Boisvert celebrates being 3 years smoke-free

This is Diane with her CBQ Success Certificate:

Diane Boisvert holding her CBQ Success Certificate

Inspiring Quit Smoking Benefits

This week, CBQ Program member Jennifer Jaremback from New Jersey, US, celebrated 3 years smoke-free! Jennifer’s story is amazing.

She’s an attorney and she’s been able to achieve great success in life – quitting smoking was the only thing holding her back. But after finding the CBQ Program, this changed! She broke free!

“I just completed the program, and would like to thank you from the bottom of my heart. I’m an attorney and have been lucky to find much success in my life at 41 years old. However, the one thing I could not beat was my smoking addiction. I have been smoking since I was 16, so for 25 years. I am so happy happy to report that I quit smoking with your program on December 20th, 2021.”

3 years after her quit date, Jennifer is still a happy non-smoker! The best thing? Shortly after quitting smoking, she became pregnant and is now celebrating Christmas with her precious daughter Julia!

CBQ Program member Jennifer Jaremback shares her quit smoking benefits

Stories like these fuel the soul of my team and me—they’re the reason we do what we do!

Inspiring Transformation

This week, CBQ Program member Charlot Juroshek from Montana, US, celebrated 6 months smoke-free! Charlot was a smoker all her life and believed, to her core, she’s too addicted to quit smoking. In fact, she did not even want to quit because she didn’t believe she could.

While thinking about her health, she hesitantly looked for ways to stop smoking online and found the CBQ Program. With a leap of faith and the mindset she got nothing to lose, she joined the program.

To her surprise, she quit on day 3 of the CBQ program! In her own words “Never wanted to quit, never thought I could but I AM NOW A HAPPY EX-SMOKER! I actually quit on the 3rd day of your program, actually MY BODY quit…and I just followed it through using your wonderful, lifesaving method! THANK YOU SO MUCH!”

This is Charlot sharing her photo with her framed CBQ Success Certificate:

Charlot Juroshek holding her CBQ Success Certificate

As always, I want to say a huge thank you to our amazing CBQ Program members who have given me permission to share their stories!

Filed Under: CBQ Spotlights

Celebrating YOU: This week’s spotlights [December 4, 2024]

by Nasia Davos

Happy “Spotlight Day”! December is finally here, and I’m excited to share with you this week’s most inspiring success stories and tips from the CBQ community!

Inspiring Milestone

This week, CBQ Program member Kay Cooney from Massachusetts, US, celebrated 5 years smoke-free! For the longest time, Kay used to put “quit smoking” in her New Year’s Resolutions every single year. And every year, she ended up failing, and she hated that. After discovering the CBQ Program on Facebook and doing her research, she decided to join and she quit smoking on December 1st, 2019!

Kay said “Now I don’t cough, I don’t stink, my skin looks so good. I don’t stand outside while family is inside. I dont miss out on things because I chose to go smoke. Food tastes better and honestly- I am far less afraid of getting the flu/virus/cold because my lungs have bounced back and I can handle it.”

You can watch Kay sharing her story and tips on this Ask An Ex episode. Her story and charisma are beyond inspiring!

Inspiring Success

This week, CBQ Program member Linda Edlund from Pennsylvania, US, celebrated 1 year smoke-free!

In her own words Linda shared “The program is amazing and it DOES work! I smoked for 50 years before finding the CBQ Method. My top tip is to believe that this WILL WORK for you – never doubt that. Next, DO ALL of the exercises and watch every video – repeat a day if you need to (progress, not perfection!). It’s a lot of work – DO IT!! Everything in the program is designed to get you to your goal of being a happy non-smoker. The freedom is worth it – YES, YOU CAN!”

Reflecting on her 1 year milestone, Linda said in our program group:

“Nasia Davos Thank you! Couldn’t have done it without you and the CBQ Method!! Also love the encouragement from this group”

Linda Edlund thanking the CBQ Method for helping her quit smoking

This is Linda with her CBQ Success Certificate:

Linda Edlund holding her CBQ Success Certificate

Inspiring Benefits

A few days ago, CBQ Program member Carol Poste from Ontario, Canada, shared her recent milestone with our members community, and it’s so inspiring! Carol has been smoke-free for 2 years and 6 months, has had a successful spine surgery after quitting smoking, and has now saved $15000!

CBQ Program member Carol Poste celebrates being 2 years 6 months smoke-free

As always, I want to say a huge thank you to our amazing CBQ Program members who have given me permission to share their stories!

Filed Under: CBQ Spotlights

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