Nasia Davos

How long does it take to quit smoking?

Maybe you want to quit before a specific event or age milestone. 

Perhaps quitting smoking is urgent and you want to know how long you need to succeed. 

Or maybe you think quitting is hard and painful… and you don’t want it to last for a long time.

So how long does it really take to break free from this addiction?

Before I show you, we need to make an important distinction. Smoking is a mental and a physical addiction. It is 80% mental and 20% physical.

The mental dependence on smoking is your desire for cigarettes. In other words, how smoking makes you feel, how much you believe you enjoy it, need it, and how ingrained it is in your life.

And only 20% of smoking is the physical addiction to nicotine – the substance that first hooked you to this habit.

Since the smoking addiction has two different parts, we’ll first see how long it takes to quit smoking physically and then how long it takes to quit smoking mentally.

How Long Does It Take to Quit Smoking Physically

Nicotine is a substance that has a short half-life, which means that it quickly leaves the body.

Once you smoke your last cigarette, nicotine leaves your body in three to five days.

By the third day of being nicotine-free, almost all of the nicotine has left your system so that’s when you’ll notice your cravings peak. And after day five, the physical cravings start to subside. For many people, the third, fourth, and fifth smoke-free days are the hardest.

So from the moment you smoke your last cigarette, overcoming the physical addiction is a matter of time. It takes three to five days.

Test for Tobacco Use

If you will be tested for tobacco use for your insurance, surgery, or any other reason, you need to know that these tests don’t actually look for nicotine because it leaves your body so quickly. Instead, they look for cotinine.

Nicotine breaks down into metabolites and the most important of those is cotinine. Cotinine leaves your body in about three weeks. You can learn more about the different tests for tobacco use here.

So the physical addiction is gone three to five days after you stop smoking. However, overcoming the mental dependence on smoking doesn’t work the same way.

How Long Does It Take to Quit Smoking Mentally

The mental addiction has to do with how much you believe you enjoy and need smoking. It has to do with how you think about smoking.

That’s why it can take months, even years, to overcome the mental addiction if you don’t take the necessary steps and change how you see smoking.

And you probably already know that if you’ve tried to quit before using your willpower and felt deprived and unhappy for months after you quit – even though there was 0 nicotine in your body at that point.

So overcoming the mental addiction is not a matter of time. It’s a matter of going through the right process so you can change how you think about smoking.

None of the common methods out there teaches you how to be mentally free from smoking and overcome the mental addiction in a systematic, strategic, and reliable way.

For example, if you take nicotine replacement, vaping, or pills without working on your mental dependence, you will still feel you miss smoking.

If you go cold turkey, cut down gradually, or take herbs and natural remedies and don’t work on your mental dependence, you will still feel you need smoking and you will still want to smoke.

If you do hypnosis without consciously working on your mental dependence, you will eventually want to smoke.

But if you change how you think about smoking, you will not want to smoke any more.

How to Overcome the Mental Addiction?

When I was a smoker, I was struggling to succeed. I failed miserably so many times, and eventually, I reached my breaking point.

So I decided to stop using other methods and use my background in psychology and figure out what helps people quit easily.

So I interviewed thousands of smokers, ex-smokers, doctors, and experts. I did months of research, and read every book on neuroscience, addiction, and human behavior that I could find. And after a while, I started noticing some patterns.

I started noticing that happy non-smokers, people who were mentally free from smoking and didn’t miss it… they all had some things in common.

They all went through certain steps and stages, whether they were aware of it or not. So I put these stages in a method that everyone can use to succeed, including myself, and after years of fine-tuning this method with my team, it’s become what is now the CBQ Method.

The CBQ Method consists of four quit smoking stages that I talk about in my TED Talk.

Now I’ll just name these four stages, but if you want to learn more about them, check the CBQ Method Essentials playlist here.

The 4 Quit Smoking Stages of the CBQ Method – that Help you Overcome the Mental Addiction (In the Fastest and Surest Way Possible)

The 4 stages of the CBQ Method help you overcome the mental addiction. In this video, I explain how.

1. The first stage of the CBQ Method is: Choose to quit.

This stage prepares you to quit so you can make a real decision and commit to quitting smoking.

2. The second stage is: Change your mindset.

In this stage, you change how you think about smoking and remove the fears that stop you from becoming a non-smoker – like the fear of failure, the fear of the unknown, the fear of how we’ll be without our cigarettes – so you can believe that quitting smoking is possible and that you can do it.

3. The third stage is: Change your smoking pattern.

In this stage, you break your smoking habit, weaken your triggers, overcome the desire for smoking, and smoke your last cigarette. A big part of this stage is knowing how to cope with your cravings and stop seeing smoking as something that adds value to your life.

4. The last stage is: Condition your smoke-free life.

This stage is about remaining a happy non-smoker without feeling deprived or relapsing. Because it’s not enough to stop smoking. You have to remain smoke-free and protect your quit.

So these four stages are the necessary steps, phases, and changes you need to go through so you can overcome the mental addiction once and for all.

How Long Should You Spend on Every Quit Smoking Stage?

The short answer is: as long as you need to so you can complete the stage.

As a guideline, you can spend two to four days on every stage, which is what our program members do. This is for you if you’re focused on quitting smoking and you’re working towards a specific quit date.

You can also spend a week on every stage.

It’s not wrong to spend more than a week on every stage. However, be mindful of stretching your time too much because life can get in the way and cause you to lose momentum.

But what matters is going through the stages properly and making sure you’re done with every stage before moving on to the next one.

So overcoming the mental addiction is not about time passing, it’s about going through the right changes.

“How Will I Know I’m Over the Mental Addiction?”

When you’re mentally free from smoking, you don’t see smoking as who you are, but as something that you used to do.

You don’t have to hate smoking or other smokers. Instead, you just choose to break up with your cigarettes. You simply say, “I don’t do this anymore”.

And when you have a craving thought like ” I need a cigarette right now”, or, “a cigarette would make me feel better”… you don’t resist your cravings with willpower. Instead, you talk yourself out of smoking. And you see your craving thoughts as separate from yourself.

And here’s the thing.

When you’re mentally free from smoking, you don’t need to use your willpower. Instead, you use your mind power. Think about it.

Do you need any willpower to resist eating rat poison, ammonia or acetone?

Of course, not! Because they’re disgusting and harmful chemicals, right?

Well, tobacco has inside arsenic, ammonia, and acetone – and the only reason why you want it is because you believe that it offers you something. That’s all the mental addiction.

But when you see smoking for the poison it is – not a friend, a crutch, or the thing that gets you through hard times – but when you see smoking as a sum of chemicals, you don’t want it anymore.

So you don’t need to use willpower to resist it, because there’s nothing to resist.

Also, when you’re no longer mentally dependent on smoking, you have no anxiety, irritation, and you don’t feel deprived because you don’t smoke.

And when cigarettes are out of the question for you, the nicotine withdrawal symptoms won’t even bother you, because the mind is free, and the mind affects the body.

Now, I know that the idea of overcoming the nicotine withdrawal easily, without nicotine substitutes, is controversial. But the truth is, it’s easier to breeze through the withdrawal without taking any nicotine substitutes. In this section, you can find everything you need about withdrawal and cravings and how to overcome them easily with the power of your mind.

To sum up:

• Smoking is a mental and a physical addiction.

• The physical addiction goes away three to five days after your last cigarette.

• The mental addiction goes away after you go through the four quit smoking stages. You can spend two to four days and up to a week on every stage. But remember, going through the four stages and overcoming the mental addiction, is not about time passing. It’s about going through the right process.

So like I mentioned earlier, we took what happy non-smokers had in common and we put it in a method that everyone can use to succeed. And we kept refining this method over the years to what is now the CBQ Method. The CBQ Method helps you find quitting easy because you take control of your mind.

If you want to get started with the CBQ Method, get the free foundational video of the CBQ Method + the CBQ starter guide with tips for every quit smoking stage, an overview of your journey, and everything you need to start overcoming the mental addiction.

Get the foundational video of the CBQ Method here. 

If you’re like me, and most other smokers, you’re probably worried that quitting smoking will make you anxious, irritable, depressed, or lower the quality of your life.

Perhaps you’ve been smoking for a long time and don’t know any other way to cope.  

So how can you manage your emotions without smoking?

Read on to learn:

• A new way to think about emotions
• 3 ways to better manage your emotions 
• How quitting smoking affects your emotions
• A simple way to avoid lashing out after quitting smoking
• How long it takes for your brain to feel normal after you quit

Emotions and Quitting Smoking

Almost all smokers use smoking to cope with their emotions. But does smoking really help you manage and navigate your emotions?

Lighting up a cigarette when you’re angry or stressed only helps you ignore the root cause of that emotion and distract yourself for a moment.

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

Think 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.

On the contrary, 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, feeling guilty, worrying about the cost.

And quitting smoking decreases anxiety and depression. There is a lot of research that shows quitting smoking decreases anxiety and depression even for people with psychiatric disorders. This is huge!

Your mental health will improve dramatically after you quit smoking. Yes, there will be an adjustment period after you quit as it takes about 3 months for your brain to recover and start regulating dopamine naturally.

So give your brain time to heal.

In the meantime, there’s no reason you can’t enjoy your life and learn new ways to cope and manage your emotions without smoking

How to Manage Your Emotions without Smoking

Managing your emotions doesn’t mean always feeling good. That’s not real or realistic.

Instead, managing your emotions means navigating the different emotions you experience.

Let’s see 3 ways you can start doing that today.

1. Befriend your Emotions

We tend to think that negative emotions are bad experiences that happen to us, and we need to avoid, drown, or suppress them at any cost.

But what if you were to see your emotions as your ally? Something that happens for you, to serve you.

Emotions are neither good nor bad.

Emotions are just signals.

They show you what to pay attention to. When you have a negative emotion it’s a signal that something needs to change.

For example, if you feel guilt, it means that you did or said something that’s not in alignment with your values.

If you’re overwhelmed this is a signal that you need to prioritize. Feeling anxiety is a signal you need to slow down.

If you feel down, this is a signal you need to make some changes in how you see a situation, how you act, or how you talk to yourself.

And of course fear, that’s so prominent in quitting smoking, is just a signal that you need to protect yourself and prepare for something.

For example, if you see a car coming your way you feel fear so you can be alert and prepare to run.

And when you feel fear of failure or fear of the unknown this is a signal you need to prepare for what you’re afraid of.

If you are afraid you won’t be able to cope with stress without smoking this is a signal that you need to learn more about how nicotine affects anxiety and prepare for stressful occasions.

All emotions are just signals, and negative emotions can be useful too.

2. Report Your Emotions, Don’t Act On Them

Many of us fear that quitting smoking will make us irritable, get us in trouble, and even ruin our relationships.

Of course, quitting smoking can’t change your personality or turn you into someone you’re not.

And what gets us in trouble with other people is not the experience of any emotion but our behavior. Being angry doesn’t get us in trouble, the way we express it does.

You may not be able to – and you don’t have to – change the emotion you’re experiencing. But you can change how you show it.

When you catch yourself feeling irritated, acknowledge it and don’t bottle it up.

Keeping anger and irritation inside may cause you to snap at your friends and your loved ones at a later time and then blame quitting smoking for it.

Remember, it’s okay to feel angry whether you’re a smoker or a non-smoker. When you do, take a few deep breaths and report your feelings, don’t act on them.

In other words, don’t show anger with your behavior. Instead, say: I feel that way… This irritates me….

Lashing Out

We usually lash out because we’re not responding to the event that happened, we’re responding to the meaning we give to that event.

We’re responding to the meaning we give to what happened. 

We had a member in our CBQ program who was struggling with how he showed his anger, and he was worried that after quitting smoking, his anger would get worse.

And after talking to him, he realized that the reason he got angry was because of how he interpreted things. He took things very personally.

And I think that’s true for most of us when we feel angry. We take things personally.

“He did that… this means I am not valued,” “She did that, it means she didn’t listen to me,” or “She doesn’t care about me and what I want.”

We make it about us and this makes us feel angry.

And even if at times we’re right to take things personally, lashing out never helps.

When you notice you’re feeling irritated, ask yourself:

“Is this about me?”

“What else could this mean?”

…and report your emotions. don’t act on them.

Say, “I feel that way.. this makes me think that …you don’t value me/ you don’t care about me.” This will help you express how you feel and also allow the other person to explain. It’s a win-win!

3. Start Developing Healthy Coping Skills

As we mentioned a few moments ago, 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.

Some examples of healthy coping strategies are a daily 10- minute self-care routine, journaling, or meditation. You need to experiment with different things and see what works best for you.

And if you’re struggling to implement or learn healthy coping skills, asking for help, even professional help, is going to benefit you a lot.

The Best Coping Strategy

My favorite coping strategy is something that helps you take a step back and relax. You can do it anywhere and it’s very simple because it has to do with your breathing.

Our emotions affect our breathing.

For example, how do you breathe when you’re stressed, angry or tense?

Your breathing is shallow, fast, and interrupted.

And how do you breathe when you feel relaxed, relieved, or calm?

Your breathing is deep and slow.

Our emotional state affects our breathing. Same way, we can affect our emotions by changing our breathing.

When you’re stressed your breathing is tense. So as you inhale the first few puffs of a cigarette, your breathing has to change and become deep and slow. Otherwise, you can’t smoke!

So what really happens when you smoke, is that you inhale deeply and slowly. So you feel relaxed thinking the cigarette helped.

But in reality it was the deep and slow breathing that relaxed you. Not the cigarette.

And you can relax without smoking, just by breathing deeply as if you were smoking a cigarette.

Our emotions are a huge smoking trigger and learning how to weaken your triggers and your response to them is part of the third stage of the CBQ Method.

The CBQ Method has 4 stages in total and these 4 stages help you overcome the mental addiction and change how you think and feel about smoking so you can quit easily.

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

In that free 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 quit smoking journey 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. 

What’s inside your cigarettes and how do these chemicals affect you?

In this article, you’ll learn:

• What chemicals are in your cigarettes
• Where else you can find the same chemicals
• If filters make cigarettes less harmful
• The truth about “light” cigarettes
• If tobacco with “no added chemicals” is healthy

And it’s important to know what are the chemicals in your cigarettes because most smokers have no idea what they smoke.

I didn’t know what was in my cigarettes when I smoked and I was shocked when I found out!

Also, knowing what’s in your cigarettes is going to help you see cigarettes objectively; not as a friend or a crutch– but see smoking for what it is, with clear eyes.

This article is not about health scares, it’s about facts. After all, you want to smoke it, at least know what’s inside.

25 Chemicals in Your Cigarettes

Your cigarettes have 600 different ingredients and when you light up and the cigarette is burning, these ingredients combine to form more than 4000 chemicals!

Have you ever wondered why every product you consume has a list of ingredients EXCEPT your cigarettes?

From foods to household cleaning products, everything has ingredients and warning labels about toxic chemicals. Your cigarettes don’t.

Below is a list of the chemicals in your cigarettes.

Nicotine

You already know that cigarettes have nicotine inside.

Nicotine is a natural pesticide that protects plants from being eaten by insects.

A common question I get asked is “does nicotine cause cancer?”

And the answer is: we are not sure. Although nicotine is not considered a carcinogen at the moment, studies have found that it can promote the genesis of tumors and can create resistance in some chemotherapy agents.

You can learn more about nicotine and how it affects your body here.

But there are a lot of toxic chemicals in a cigarette besides nicotine.

1. Methanol

Methanol is the main component in rocket fuel.

2. Benzene

Benzene is in rubber cement, gasoline and manufacturers use it to make dyes. Also, benzene is linked to Leukemia.

3. Hexavalent Chromium

You can find this chemical in textile dyes, wood preservation, anti-corrosion products, and colors in paints, inks, and plastics. It is toxic, carcinogenic and when inhaled, it can cause lung cancer and cancer of the nose.

4. 2-Naphthylamine

2-Naphthylamine is a carcinogen and you can find it in dyes. Even though it has been replaced by less toxic compounds in making dyes, the tobacco companies still put it in your cigarettes.

5. Cadmium

You can find cadmium in battery acid and paint. Cadmium can contribute to cancer, cardiovascular disease, and osteoporosis.

Cigarettes have cadmium inside because the tobacco plant absorbs heavy metals like cadmium from the surrounding soils, so when you smoke it, it enters your body. Smokers have 4 to 5 more cadmium in their blood than non-smokers.

6. 4-aminobiphenyl

There are two ways you can come in contact with this chemical. One, by being around chemical dyes or two, by inhaling cigarette smoke.

Researches have shown that this chemical is responsible for bladder cancer in humans and dogs by damaging the DNA. And because of its carcinogenic effects, the commercial production of this chemical stopped in the United States in the 1950s. (But the tobacco companies still put it in your cigarettes.)

7. Vinyl Chloride

This is a gas with a sweet smell. It is highly toxic, flammable and carcinogenic.

8. Ethylene Oxide

Ethylene Oxide is the main component of fuel-air explosives. They put it in tobacco to make the tobacco leaves mature more quickly and kill fungi.

9. Arsenic

Arsenic is used in rat poison. The United States Agency for toxic substances and disease registry ranked arsenic as the most harmful substance in 2001. Arsenic is classified as a group A carcinogen. It doesn’t get worse than that.

10. Nickel

Nickel is in batteries, metal surface treatments, and pigments. It is a carcinogen and it’s linked to lung cancer. Workers exposed to nickel have shown a high risk of lung cancer and other lung infections.

More Chemicals in Your Cigarettes…

11. Polonium-210

Polonium is the radioactive element discovered by Nobel Prize winner Marie Curie, and it is known to cause cancer. It is used to power artificial satellites and in initiators of atomic bombs, in reaction with beryllium.

12. Beryllium

Apart from being used in initiators of atomic bombs in reaction with polonium, beryllium can also be found in coal slag. The International Agency for research on cancer lists beryllium and its compounds as category 1 carcinogens.

13. Formaldehyde

Formaldehyde is a disinfectant, it’s used to preserve dead specimens, and it is linked to lung cancer.

14. Tar

Tar is a carcinogenic chemical. When you inhale tobacco, this leaves tar in your lungs. Tar coats the cilia in your lungs and causes them to stop working. The cilia in your lungs are responsible for keeping your lungs clean and healthy. Because your cilia stop functioning properly, this causes cancer and other lung diseases.

Tar also harms the mouth, makes your teeth and gums black, and destroys your taste buds.

15. Acetone

Acetone is the main ingredient of nail polish remover.

16. Cyanide

Cyanide is a deadly poison. Throughout history, people used this chemical to commit suicide.

Cyanide was also used to mass murder in the Holocaust in the gas chambers.

17. Acetic Acid

Acetic acid is an ingredient in hair dye.

18. Ammonia

Ammonia is a common household cleaner. We use it to clean windows and the toilet.

So why do they add ammonia in your cigarettes?

Because by adding ammonia, your lungs can absorb more nicotine, so your brain can get a higher dose of nicotine with each puff.

19. Butane

Butane is a gas you can find in lighter fluid.

20. Carbon Monoxide

Carbon Monoxide is a chemical released in car exhaust fumes and it is a poisonous gas.

21. Led

Led is used in batteries and it is poisonous in high doses.

22. Naphthalene

Naphthalene is an ingredient found in mothballs. It is used to create black smoke in simulated explosions, and it’s linked to cancer.

23. Methyl Isocyanate

This is a gas and its accidental release killed thousands of people in 1984 in the Bhopal gas tragedy in India.

24. Toluene

Toluene is used to manufacture paint.

25. DDT

DDT is a banned insecticide because it’s linked to liver cancer.

And what I just mentioned are only some of the thousands of chemicals that are in your cigarettes. Unfortunately, the list goes on and on.

Do Filters Make Cigarettes Healthier?

When cigarettes first came out, they were unfiltered because this allowed all the “flavors to come through”.

But when people started finding out that cigarettes cause cancer, they were worried, so Big Tobacco started putting filters to remove some of the tar.

However, this made cigarettes too bitter. So what did they do? They added even more chemicals to remove the bitterness.

The truth is that filters don’t make cigarettes any healthier, and they don’t remove nearly enough tar and chemicals. This is a marketing ploy to keep you smoking.

Are Light Cigarettes Healthier?

Lighter cigarettes used to be the cigarettes with less tar or less nicotine.

But this new name was misleading smokers into thinking that these cigarettes are healthier. So the tobacco companies were required by law to change their name to low-yield cigarettes.

Research shows that the risk of getting sick from smoking is virtually the same whether you smoke low-yield cigarettes or normal cigarettes.

And the thing is that when you smoke a low-yield cigarette, you inhale more intensely to get the same amount of nicotine that you used to get from a regular cigarette, so it’s not a low-yield cigarette anymore.

Is Tobacco with “No Added Chemicals” Healthier?

No added chemicals doesn’t mean chemical-free. For example, “natural” tobacco would still have the cancerous heavy metal Cadmium (see above) which the tobacco plant absorbs from the soil and it’s not added in the manufacturing process.

Normal tobacco has 4000 chemicals. Inhaling 1000 chemicals instead of 4000 does not make it healthier. It’s just a ploy to get you smoking without feeling “guilty”. At the end of the day, “natural” tobacco can even be worse because you still inhale fumes into your lungs, and you’re under the false impression it’s healthy so you don’t feel the urge to quit.

Why Your Pack Doesn’t List The Chemicals In Your Cigarettes?

I encourage you to think about why these ingredients are not on your pack. The warning labels that are already on your pack and show you what cigarettes do to your health, they don’t work.

Because we always rationalize “this is not going to happen to me”. This is a defense mechanism that allows us to keep on smoking.

Every smoker experiences cognitive dissonance: a conflict in your mind between wanting to smoke -because you’re addicted – and knowing it’s harming you.

And because your brain can’t live in conflict, it rationalizes that cigarettes can’t be THAT bad and that you’ll be fine. That’s why the warning labels on your pack don’t work.

On the other hand, seeing the ingredients that are in your cigarettes, takes away the illusion that there’s something magical in your cigarettes that helps you cope with life, socialize, and relieve stress. There’s nothing to it.

Every time you have a craving, think that chemists are having a meeting with the big tobacco executives and they try to figure out what chemicals to add in your cigarettes to keep you addicted. I don’t know if this sounds far-fetched to you but, truth be told, 600 ingredients didn’t end up in your cigarettes by accident.

What to Do

There are a lot of chemicals in your cigarettes, yes. But the good news is that your body starts recovering immediately after you stop putting these chemicals in it.

Our body is a genius machine. 20 minutes after smoking your last cigarette, your blood pressure has returned to normal. In 48 hours, your senses of taste and smell have started to improve. In 2 weeks, your heart attack risk has started to drop and in just 90 days, your lungs are healthier!

Every cigarette you don’t smoke matters and it’s never too late to stop – as long as you do.

So if you want to know how to quit smoking naturally in a way that works even if you have failed before, make sure you get the foundational video if the CBQ Method. It’s going to help you get started.

The CBQ method is a psychology-based method- it involves no drugs or medications. It has 4 quit smoking stages that are designed to remove the desire for cigarettes and change how you think about smoking and break the habit.

These 4 stages help you reprogram your brain so you can stop seeing cigarettes as a friend or as a crutch. Over the last decade, the CBQ Method has reached and helped millions of people quit smoking for good.

Get the Foundational video of the CBQ Method here