Nasia Davos

You’ve decided to stop smoking. Great! You can do this! There are many quit smoking tips that can make it easier. 

And in this article, we’ve collected the best tips that can help you succeed.

Some of those stop smoking tips are things you can do ahead of time, and others can help you stay away from cigarettes after you quit.

Quit Smoking Tips for Preparing to Quit 

Preparing to quit smoking is important. You’re more likely to succeed if you prepare both mentally and physically. 

Tips to Prepare Yourself Mentally

1. Set a quit date. Give yourself time to get ready, but not too much time. A date within the next week or two is usually best.

2. Put the date on your calendar. Regard that date as definite, not maybe. Think of it as a promise to yourself.

3. Think about your motivation. Why do you want to quit smoking? What is the real reason you want to do this?

6. Know your triggers. Figure out when you usually smoke (first thing in the morning, after work, after a meal). Make a list of the things you usually do while you’re smoking (talking on the phone, having a drink, driving your car). Everyone’s list will be different.

Once you have that list with your smoking triggers, you’ll be more prepared when you automatically think of having a cigarette at these times. You can plan to do something else instead. Think about what you can do instead of smoking.

7. Make a plan for managing cigarette cravings. What will you do if you want a cigarette? You’ll be able to manage cravings more easily if you have a plan for handling them.

8. Follow the 4 Quit Smoking Stages. There are 4 stages your brain follows when it gets attached or detached from a habit or an addiction.

If you skip any of these stages, quitting becomes hard. But going through the stages, in the right sequence, can make quitting easy. Because the 4  stages of the CBQ method help you overcome the mental dependence on smoking. 

9. Think of yourself as a non-smoker who smokes, instead of a smoker who’s trying to quit. To apply this quit smoking tip, start spending 2 minutes every day in front of a mirror saying: “I AM A NON-SMOKER.” This simple ritual can gradually train your mind to associate your image with the idea of being a non-smoker.

More Tips to Quit Smoking…Get Support from Others

1. Tell your family and friends that you’re quitting. They’ll probably be glad to support you. Getting encouragement and support from other people can increase your commitment and help you succeed. 

2. Make quitting a group effort. See if any of your friends or family members want to quit smoking. If they do, you can quit at the same time and encourage each other.

3. Ask for advice. If you know someone who has quit successfully, ask for their stop smoking tips as well as suggestions and support. Ask if you can call or text if you feel discouraged.

4. Ask other smokers for help. If you have friends or family members who are smokers, try to enlist their help, too. Ask them not to smoke in front of you and ask them not to leave cigarettes around.

Cleaning House

1. Get rid of your cigarettes. Make sure there aren’t any in your house, workplace, or car. It’s too easy to have “just one” when they’re readily available.

2. Freshen up your house. Clean it, air it out, do your best to get rid of the smell of cigarette smoke.

Be sure to remove the ashtrays. Just the sight of an ashtray can make you think of smoking. It’s better to remove all those visual reminders of your smoking days.

3. The same goes for your car. Get it washed, empty the ashtray, clean the interior.

Quit Smoking Tips for Your Quit Day (and All Your Non-Smoking Days Afterwards)

Nicotine withdrawal symptoms are likely to start on your first non-smoking day. They’re usually strongest on the first three to six days, and then start to ease up. They may be unpleasant at first, but they’re manageable, and they will subside soon.

Also, a big part of smoking is habitual. You’ve probably gotten used to having a cigarette at certain times of day, or when you do certain activities. If you make some changes in your routines, it will be easier to stay away from cigarettes.

Quit Smoking Tips to Keep Busy

1. Stay active. Go for a walk. Ride a bike. Do some exercises. Being physically active gets your blood pumping and increases the oxygen supply to your tissues. It also reduces stress and lifts your mood. 

2. Spend time at places that don’t allow smoking. Go to a movie, a store or a restaurant where you can’t smoke. This is especially important on your quit day.

3. Spend time with other people. Make plans with a non-smoking friend or family member. Plan something active together. Spending a lot of time alone on your quit day can make it more difficult for some.

4. Keep your hands busy. You’re used to holding a cigarette. Give your hands something else to do. 

Take up knitting, crocheting, embroidery, or other needlework. You’ll need to use two hands, and it will keep your hands busy. Take your materials with you when you go out.

Do crossword puzzles or number puzzles. Again, it will keep your hands busy. And it will keep your mind occupied, too.

5. Hold a pencil in your hand or fake-smoke a straw. It can take the place of that cigarette you’re used to holding.

6. Get things done. Do those tasks you’ve been avoiding. Clean a closet, do the laundry, wash your dog, organize your papers. Put your photos in an album, go through your email, mow the lawn. Do whatever needs doing. It will keep you busy, and it will also help you feel good!

Quit Smoking Tips for What You Eat and Drink

1. Stay hydrated. Drink lots of water or juice. Dehydration can trigger anxiety, and that can trigger the desire to smoke.

2. Eat regular meals. Skipping meals can make your blood sugar drop. A craving for sugar feels very similar to a craving for a cigarette.

3. Find a healthy snack food. Nicotine suppresses your appetite, so you’re likely to be hungrier after you quit. Be prepared with some nuts or fruit or another healthy snack that’s ready to grab and eat.

4. Limit your caffeine. Nicotine affects how quickly caffeine enters your bloodstream. When you quit smoking, you’ll feel the effects of caffeine more strongly. It might make you feel irritable and restless. And those feelings can make you feel tempted to smoke. 

But it’s best to cut down on caffeine, not eliminate it entirely. Otherwise, you may have headaches, feel tired, or have other symptoms of caffeine withdrawal.

5. Be careful around alcohol. It can reduce your motivation to quit. And for a lot of people, alcohol is a trigger for smoking.

The Best Quit Smoking Tips for Cigarette Cravings

1. Use a timer. Cravings usually last for only 3-5 minutes but it feels longer. Use a timer to see how times passes. If you can manage without a cigarette for a few minutes, the craving will pass. And remember that you’ll have fewer cravings as time goes on.

2. Imagine the craving as an ocean wave. It grows larger as it approaches, then becomes smaller and disappears. Your craving will disappear, too.

3.  Focus on your breathing when you crave a cigarette. Taking slow, deep breaths will help you relax. 

4.  Drink cold water. Often the craving for cigarettes feels like thirst. Drink 2 big glasses of cold water when you have a craving and it will go away.

5. Chew gum. If you’re used to smoking while you drive, keep some sugar-free gum or hard candy in your car, right within reach.

6. Sing a song when you want a cigarette. Or whistle a tune. This is something you can do while you’re driving or doing chores. 

7. Do something else. If you can, stop what you’re doing and do something different. Stand up, stretch, do a few exercises. A short burst of physical activity can help.

Change Your Habits

1. Change what you drink. If you’ve always had a cigarette with your cup of coffee, your brain has come to link the two together. Drink a glass of juice instead. Or have tea instead of coffee.

2. Change your routines. There are probably times when you always had a cigarette. Get in the habit of doing something else instead. 

If you always had a cigarette first thing in the morning, try doing some quick exercises or going for a short jog before breakfast. If you’re used to smoking while you drive, start chewing a stick of gum as soon as you get in the car. Find a new routine that works for you.

3. Have a new after meal behavior. Are you used to having a cigarette at the end of every meal? Start getting up from the table as soon as you finish eating. Move to a different room or go outside for a while. Try taking a ten-minute walk after each meal.

4. Change where you shop. Where did you buy cigarettes? Don’t shop there–your brain associates it with buying cigarettes. 

5. Spend time with non-smokers. If you’re in a social situation, there are probably both smokers and nonsmokers around. Try to keep your distance from the smokers so you won’t be tempted to bum a cigarette from someone. Stay with the non-smokers instead.

Keep a Positive Attitude

1. Focus on the moment. Don’t think about never smoking again. Just focus on not smoking right now. That’s all you need to do. Stay away from cigarettes right now. 

2. Boost your confidence. Remember the difficult things you’ve done in the past. If you could overcome those challenges, you can handle this one, too. And if you can handle this one, then you can do anything.

3. Keep a journal. Write about how you’re feeling. Write down what you did to win over nicotine today. 

4. Look at your list of reasons for quitting smoking. Write another copy of the list if you feel the urge to smoke. It will keep you busy until the urge passes.

5. Remind yourself that you are a nonsmoker. Practice saying, “I don’t smoke anymore.”

6. Visualize yourself as a healthier person. Picture your lungs becoming cleaner and the toxins in cigarette smoke leaving your body.

7. End each day by congratulating yourself on not smoking. It’s important to recognize your progress and celebrate it.

Do Things That Make You Feel Good (Zen Quit Smoking Tips)

1. Get a massage. It relaxes your muscles, helps reduce tension and stress, and lifts your mood.

2. Get more sleep. Nicotine is a stimulant. When you smoke, your adrenal gland releases adrenaline. It speeds up your heart rate, which means more blood is supplied to your muscles and brain. You feel more alert and energetic.

Your body will adjust to the lower adrenaline levels, but it’s likely that you’ll feel tired at first. And stress is tiring, too. Be kind to yourself and allow yourself more time to sleep.

3. Take a yoga class. There are different types of yoga, but all involve controlled breathing and holding physical poses. Doing yoga can lower your blood pressure and heart rate and reduce stress and anxiety.

4. Learn to meditate. When you meditate, you focus your attention and relax your breathing. You can meditate while sitting quietly, perhaps with music playing. It helps to reduce stress and negative emotions.

5. Practice mindfulness. That means paying attention to what you’re thinking and feeling right this minute. Focus on your breathing, how your body feels, what you hear, and smell. It will help both your body and mind relax.

In a study, participants who used mindfulness techniques cut down 37% of their smoking 

6. Think of your happy place. Imagine a place where you feel relaxed and safe. It might be a beach or garden, or someplace that’s special for you. Try to visualize all the details. Think about what you would hear, smell, and feel if you were there. This is another way of reducing stress and becoming calmer.

7. Calculate your savings. How much did you spend on a pack of cigarettes? Multiply that by the number of packs you smoked each day, and then figure out what you spent on cigarettes each month. Aren’t there other things you’d rather do with that money?

8. Give yourself a reward. You’ve earned it! Use some of the money you saved by not buying cigarettes. Buy yourself a piece of clothing or sports equipment, or something else that you’ve wanted.

9. Do something nice for someone else. Focus on other people, not on yourself. Doing a good deed will keep you busy, and it will probably make you happier, too.

Nicotine addiction affects millions around the world. It can be in the form of tobacco addiction, vaping, smokeless tobacco, nicotine patch, or nicotine gum addiction. 

Just why is nicotine so addictive? How does it affect the body? And why does it cause withdrawal symptoms when you try to quit it?

We’ll answer all those questions. But first, let’s see what nicotine is.

What Is Nicotine? Facts & Definition

Nicotine is a toxic colorless or yellowish oily liquid which is the chief active constituent of tobacco. It acts as a stimulant in small doses, but in larger amounts blocks the action of autonomic nerve and skeletal muscle cells.

Nicotine Definition

• You can find nicotine in the leaves of tobacco plants. Tobacco is a plant and nicotine is a chemical compound that occurs naturally. 

• There’s a small amount of nicotine in the leaves of the nightshade plants like tomatoes, potatoes, eggplant, chili peppers and bell peppers.

• Nicotine occurs naturally but that doesn’t mean it’s good for you. Nicotine is a natural insecticide and keeps plants from being eaten by insects.

• When in the human body, nicotine is a drug.

• As a drug, nicotine is a stimulant and a sedative.

• Does nicotine cause cancer? The jury is still out on whether or not nicotine is a carcinogen. Although it’s not considered to be a carcinogen, many studies have found nicotine to promote the genesis of tumors. Nicotine can also create resistance in chemotherapy.

Symptoms of Nicotine Addiction

Using nicotine, in any form, can quickly lead to nicotine dependence.

Nicotine dependence is an addiction to products that contain nicotine. Being addicted means you can’t or don’t want to stop using the product you’re addicted to. 

Below are some signs of nicotine addiction:

• Planning your activities and interests to allow smoking.
• Enjoying the taste and smell of cigarettes. 
• Experiencing cravings for nicotine.
• Not enjoying socializing with non-smokers as much as you do with other smokers. 
• Experiencing mental and physical withdrawal symptoms when you try to stop. Mood changes, irritability, headaches, increased appetite, restlessness, insomnia, are some of these symptoms.
• Continuing smoking or using nicotine despite health problems that would improve if you stopped.
• Rationalizing your behavior and finding reasons to smoke, vape or chew. 

How Nicotine Addiction Works

Cigarette smoke or vapor is drawn into your lungs when you inhale. The smoke particles carry the nicotine into your lungs.

Once it reaches your lungs, nicotine is quickly absorbed into your bloodstream. And then your blood carries the nicotine to your brain.

The process happens so quickly that it takes only about 10 seconds for nicotine to reach your brain after you inhale. 

When nicotine reaches your brain it releases dopamine and creates a buzz. This nicotine buzz has to do with why nicotine is addictive.

Smokeless Tobacco Addiction

If you chew tobacco or use snus or snuff, nicotine goes into your blood through the tissues lining your mouth. That takes a little longer than being absorbed through your lungs. 

But once the nicotine is in your blood, it goes to your brain and affects it the same way other forms of nicotine do.

The CDC reports that the nicotine you absorb from smokeless tobacco lasts in the blood longer than the nicotine you inhale.

Effects of Nicotine on the Brain

Once the nicotine is in your brain, it binds to the receptors of some of your brain cells. Think about these receptors as a lock and the nicotine as a key. 

It just so happens that nicotine can lock into these receptors, that are now called Nicotine receptors. (To be technical for a moment, their full name is nicotinic acetylcholine receptors, or nAChRs.)

The nicotine receptors are activated whenever a chemical binds to them. It’s usually acetylcholine, another chemical, that binds to these receptors, but nicotine can also bind to them. 

In other words, nicotine “steals” the place of acetylcholine and binds to the receptors. This causes a release of happy chemicals or else, a nicotine buzz.

After a while, your brain releases less acetylcholine. Now you need nicotine to bind to the receptors. And that’s how nicotine becomes addictive.

What happens if you don’t get nicotine?

If the addicted brain doesn’t get nicotine, the receptors aren’t activated and you don’t feel right. That explains a lot of the irritability and discomfort that come with quitting smoking. 

After you cut off nicotine and break the nicotine addiction, your level of acetylcholine will return to normal. You’ll be able to feel fine without nicotine.

Why is Nicotine Addictive

The nicotine receptors are located in the areas of your brain that have to do with pleasure and reward. 

When a receptor is activated, there’s a release of neurotransmitters. They are chemical substances that convey nerve impulses. And dopamine is one of these neurotransmitters that causes and sustains addictions.

Dopamine and Feeling Good

Dopamine has a lot of functions. It contributes to movement, memory, attention, and lots of other activities. When it comes to smoking, the function that’s most important is feeling rewarded. 

When a large amount of dopamine is released, you feel good. That’s why it’s the “feel-good hormone.”

A dopamine release is like getting an emotional reward.

And because nicotine reaches your brain so quickly, that reward-like feeling comes within seconds after you inhale. That instant gratification reinforces the nicotine dependence.

Dopamine is very important. It encourages us to repeat the behaviors that ensure our survival. Our brain rewards us when we eat, drink water, or have sex. Otherwise, we would starve to death and the human species would go extinct. 

But this dopamine reward system can make harmful behaviors, like smoking, seem important, too.

Nicotine is neither food nor water and it does not protect our survival. It just tricks our brain into thinking we need it, just like we need food. That’s what nicotine addiction is. It makes us believe we can’t live without the thing we’re addicted to. 

The mechanism of nicotine addiction is the same type of emotional reward you see in other addictions–to alcohol, cocaine, narcotics, and other drugs.

Dopamine and quitting smoking

Your brain releases dopamine not only when you do something pleasurable, but also when you expect to feel pleasure. So just the thought of doing something enjoyable, like having a delicious drink, can trigger a dopamine release.

For smokers, the sight of someone smoking can trigger that release. But if that sight–that expectation of a reward–isn’t followed by the nicotine your brain is expecting, your dopamine levels can drop. Now you have a low mood instead of pleasure.

And there are all sorts of cues and triggers that you’ve learned to associate with that reward. It might be a cup of coffee, a glass of wine, or taking a break.  

You’ve taught your brain to expect nicotine when you do these things. So when you first stop smoking, your brain still expects those dopamine releases from nicotine. That causes cigarette cravings.

With time, your brain’s expectations will change. You’ll have fewer cravings and your brain will start releasing dopamine naturally, without relying on nicotine.  

The More You Smoke, the More Addicted You Become

The number of nicotine receptors actually increases in smokers. If you’ve been smoking heavily for years, you probably have more nicotine receptors than you did before you started smoking. 

Having more nicotine receptors means you need more nicotine to bind to them. When receptors aren’t activated, you can begin to feel withdrawal symptoms. 

When you smoke regularly, you build up tolerance for nicotine and you stop experiencing the nicotine buzz.

Instead, you need to smoke just to avoid feeling withdrawal. 

Genetic Factors of Nicotine Addiction

Genes play a role in addiction, too. 

You can inherit how your nerve cells respond to nicotine. And the way your nerve cells respond affects how easily you become addicted or how much you smoke, vape, or chew.

In fact, some researchers believe that the risk of becoming addicted is, 50 to 75%, due to your genes!

The number of nicotine receptors in your brain increases if you’re a heavy smoker. But how much that number increases depends on your genes. 

Some people don’t develop many nicotine receptors, no matter how much they smoke. If you’re one of those people, you are a light smoker.

But if you’re someone who has formed a lot of additional nicotine receptors, you probably consume more than a pack a day.

Nicotine Side Effects on the Brain

One of the most significant dangers of nicotine is that it throws the brain chemicals, like dopamine and endorphin, out of balance. Research shows nicotine also prevents the genesis of new brain cells.

Side effects of nicotine on the brain of adults:

• Dizziness
• Disrupted sleep patterns
• Blood flow restriction

Side effects of nicotine on the brain of teenagers and young adults:

• Nicotine creates lasting impairments in memory, attention, and learning. The brain changes until the age of 25, and nicotine has a negative impact on that change. 

Is Nicotine Bad for You? What Does Nicotine Do to Your Body

Cigarette addiction has other physical effects, too. Nicotine affects the cardiovascular, respiratory, gastrointestinal, renal, and reproductive systems of the body. 

Nicotine affects your blood circulation and heart 

• Causes plaque on the artery walls, known as atherosclerosis, which may lead to a heart attack.

• Blood vessels lose their elasticity which limits the oxygen that flows to your organs. 

• Your heart rate increases as your heart tries to take in more oxygen which in turn, increases your risk of high blood pressure, cardiovascular disease and stroke.

Nicotine affects your insulin levels, contributing to the risk of diabetes

• It stimulates the adrenal gland to release adrenaline. It’s a hormone, also known as epinephrine, that speeds up your heart rate by supplying more blood to your muscles, brain and heart. While this makes you feel more alert and energetic, it burdens your heart.
  
• Adrenaline also makes your body release more glucose into your blood. And it slows the release of insulin from your pancreas. The result is a higher blood glucose level, and insulin resistance.

Nicotine affects the respiratory system and the lungs

• It plays a role in the development of emphysema.

• Causes airway resistance by stimulating the parasympathetic ganglia.

• Nicotine affects the Central Nervous System and alters respiration.

• Nicotine can contribute to pneumonia.

• Vaping also increases the risk of pneumonia, according to a study published in the European Respiratory Journal has found.

Nicotine affects your gastrointestinal system

• Nicotine is linked to Gastro Esophageal Reflux Disorder (GERD) and peptic ulcer disease (PUD).
  
• It causes dry mouth, heartburn, and nausea.

Nicotine affects pregnancy

• The Americal Lung Association reports that nicotine during pregnancy can harm the brain and lung development of the fetus. 

• Nicotine addiction also affects the mental and physical health of the mother, causing low birth weights, premature birth, or stillbirth.

• Research shows nicotine can also cause obesity, hypertension, high blood pressure, type 2 diabetes, problems with brain and behavior development and even respiratory failure.

The Mental & Behavioral Side of Nicotine Addiction

Another reason why nicotine is addictive is that it becomes part of your routine and a coping mechanism. This creates a mental and psychological dependence on nicotine.

While nicotine goes to your brain and creates this dopamine release, you’re usually doing certain things or activities. 

So your brain has learned to link smoking and nicotine to those activities, routines, habits, and situations.

These situations become triggers. If you usually smoke while talking on the phone, then after a while talking on the phone will trigger cravings.

There are 4 types of smoking triggers: emotional, environmental, social, and double-habit triggers. Some of them are:

• Emotions you want to escape (anxiety, boredom)
• Seeing other people smoking or smelling cigarettes
• In between tasks
• After a meal
• Morning coffee or tea
• Alcoholic drink
• Talking on the phone
• Taking a break
• Driving
• Celebrating
• Socializing

With time, these situations seem incomplete or unenjoyable without cigarettes or nicotine. If you smoke when bored, then your brain has learned to expect a dopamine release when you feel that way.

If this dopamine release doesn’t come then you momentarily feel down. You may even think that boredom is unbearable without smoking, vaping, or nicotine.

That’s natural. The more you smoke, the more you rely on nicotine to cope with life. If you feel stressed or anxious, you probably smoke. After a while, it’s easy to think you can’t calm down or relax without that cigarette.

Fortunately, that’s not the case. Everything you do as a smoker you can do better as a non-smoker. 

When you are nicotine-free your brain gradually breaks the association between your triggers and smoking. Just like your brain learned to expect nicotine, it can learn to not expect it. 

Breaking the Cycle of Nicotine Addiction

The only way to break the cycle of addiction is to stop using nicotine.

Smoking is a mental and a physical addiction, so to quit for good you need to deal with both aspects. 

It’s natural to feel a sense of loss when you quit smoking. After all, addiction taught your brain to release most of its dopamine when nicotine is present. 

In the beginning, you may feel irritable, restless, angry, or sad. It can be tempting to reach for a cigarette to try to deal with these emotions.

Keep in mind that staying away from smoking is the fastest way to overcome those feelings. Get moving, stay busy, keep a positive attitude. You can do this! 

When you quit smoking, your brain will adjust so that you can enjoy pleasurable activities without nicotine. When that happens, you will feel happier as a non-smoker. Look at this as a learning curve.

The best treatment for nicotine addiction is to change how you think about nicotine and learn how to be happy without it. This might take some time, but it will be worth it.  

Cravings for Nicotine

After 3-6 days most nicotine will be out of your body so the physical cravings for nicotine will subside. Any cravings you experience after that are mental cravings.

Mental cravings are thoughts of smoking, vaping, or chewing.

But they’re thoughts, not commands.

If you stay away from nicotine,  those extra nicotine receptors in your brain will disappear and you’ll be back to normal levels of receptors in about a month.

Your body will heal from the effects of nicotine and smoking. And you’ll learn to enjoy life without a cigarette, even if it seems impossible at first.

Truth is, nicotine offers you nothing at all. If you believe it does, it’s because of the addiction. Once the addiction goes, you will start adapting to a new lifestyle that’s more fulfilling. 

Nicotine Withdrawal 

Just as the nicotine addiction has physical and psychological causes, nicotine withdrawal has both physical and psychological symptoms. 

Headaches, tremors, and trouble sleeping are a few of the physical symptoms. Changes in mood–anxiety, sadness, anger, irritability–are some of the psychological symptoms. You can learn about the nicotine withdrawal symptoms here.

Every withdrawal is different. Some smokers find that they crave sweets and gain weight, while others exercise more and lose weight. 

If you experience withdrawal symptoms, keep in mind that they will pass. They’re most troublesome in the first few days after you quit smoking, and will lessen over time.

You’re simply going through an adjustment period where you have to learn to live as a non-smoker. 

Your Future as a Happy Nonsmoker

Ups and downs are a natural part of life. You’ll have them whether you smoke or not. 

But if you stay away from nicotine, you’ll overcome the smoking addiction and learn other ways of coping.

Soon enough, you’ll learn to relax without having a cigarette. 

You’ll be healthier, you’ll breathe more easily. You’re likely to live longer.

And think of all the money you’ll save!

Smoking cessation programs can make quitting not only easy but also permanent.

And if you’re here, then you’re probably looking for a program like that.

Perhaps you’re here because you’ve tried to quit before but it didn’t last so you want your next quit attempt to be successful. 

Maybe you’re worried about how smoking might be harming your health so you’re looking for a solution.

Or maybe you’re an employer who cares about the health and wellbeing of your employees and you’re looking for the best way to help them.

If that’s you, then you’re right to look for a quit smoking program. Research shows that the best way to quit smoking is with the right assistance.

What is a smoking cessation program? It’s a program online or offline that is designed to help you stop smoking, vaping, or other forms of nicotine.

However, not all smoking cessation programs are created equal.

That’s why I will share with you exactly what to look for in a program so you can make an informed decision about your quit.

At this point, you might be wondering who I am and what do I know about quit smoking programs.

My name is Nasia Davos. I’m a Psychologist, Author, Certified Life Coach, Licensed Master Neuro-Linguistic Programming Practitioner, and certified Smoking Cessation Practitioner.

Above all, I used to be a smoker too.

It was only after a personal tragedy, around 10 years ago, that I first tried to quit smoking.

And I tried every method that was available at the time. But nothing worked. I failed again and again.

That’s how I ended up creating the CBQ Method.

CBQ stands for Cognitive Behavioral Quitting because it helps you stop the thinking and behavioral patterns that keep you addicted to nicotine.

The CBQ Method is a natural psychology-based method that has 4 quit smoking stages.

Going through the 4 stages of the CBQ helps you stop wanting to smoke. How? These 4 stages change how your mind thinks about and experiences smoking.

Over the last decade, this method has reached and helped millions of smokers quit easily and it has been featured in:

– TED talks
– The Huffington Post
– Harvard Blog
– Healthable
– NBC News
– and was selected as the best overall method to stop smoking by VeryWell Mind.

When I first created the CBQ Method, I used it to help people stop smoking with private sessions. And before long, I realized that it was practically impossible to be there for my clients the moment they needed me. So I started creating and giving them small videos to use in difficult moments.

When they told me how helpful this was, I started putting together a video-based online stop smoking program, which turned into the CBQ program that has won the Wellbeing Programme Specialist of the year award and has a 94% success rate. 85% of our members quit the first time they go through the program and 8% succeed the second or third time they go through the program.

Here’s why I’m telling you all this:

To reach this high success rate and help so many people, my team and I spent years testing, researching, and refining this method and program.

So after all this time, we know what works and what doesn’t.

So let me show you how to choose a program that will help you stop smoking for good.

But before we get into that, you need to know what are your options.

Types of Smoking Cessation Programs

1. Group Programs

A group program can be an online forum, website, or Facebook group where people exchange ideas and advice.

Or it can be face-to-face gatherings like Nicotine Anonymous, meetings in clinics guided by an expert, or lavish inpatient programs where you live with other people who want to quit smoking.

2. Individual Programs

In individual programs, you can have online weekly sessions with a therapist or counselor or follow a computer-based smoking cessation program from the comfort of your home.

Alternatively, you can go for “offline” meetings with a counselor or therapist.

3. Combination Programs for Smoking Cessation

Some programs allow you to go through them by yourself (Individual program) but you also have the additional option to reach out to a community or support group if you want to (Group program).

This helps if you want to have your own journey and pace but also feel that you’re not alone.

For example, the CBQ Program is an individual online program (that you can watch from your computer or any device) but we also have an amazing private community where our members can ask questions or connect with other members.

Participating in the community is not required to succeed with the program, but it’s an addition that our members love!

As you can see, there are various options. But no matter what you choose make sure it meets these 7 requirements.

7 Things to Look for in Smoking Cessation Programs that Really Work

Programs that work…

1. Follow a Quit Smoking Method

Not all stop smoking programs follow a specific method. Some offer only support. Others offer only information.

Don’t get me wrong. Having support is important (I will explain why in a bit). Having the right information is necessary. But those aspects alone, are not enough to help you become smoke-free.

What you need, is to follow a process, a roadmap, a method.

A good method has a built-in plan.

Trying to quit smoking without following a logical plan, is like shooting in the dark.

Think about it.

Without a plan, you don’t know how to prepare for your new healthy life.

And you don’t know what to do instead of smoking when you feel stressed, bored, angry or when you’ve had a little too much to drink.

So you constantly doubt yourself.

And this uncertainty adds stress to your quit.

Don’t you think?

But when you follow a plan, you know exactly what to do every step of the way and how to cope with challenges.

And this clarity gives you the confidence you need to stop smoking.

A proper method is also a process.

In other words, a method can’t be a collection of information about quitting smoking. That’s not good enough.

A method needs to have steps and stages where each step builds upon the other.

That way you’re following a logical and reliable path that takes you from a smoker to a happy non-smoker.

On top of that, when you break down a huge goal like quitting smoking into approachable steps, then you take it day by day; step by step.

So quitting cigarettes becomes less overwhelming and stressful and therefore, easier.

The CBQ Method has 4 quit smoking stages, where each stage builds upon the previous one.

They are:

1. Choose to Quit

2. Change Your Mindset

3. Change Your Smoking Pattern

4. Condition Your Smoke-Free Life

The 4 stages of the CBQ Method break down the vague and sometimes intimidating goal of quitting smoking, into approachable steps. Also, the 4 stages are a strategy and a plan that helps you prepare and remove the mental addiction BEFORE you quit.

You can watch my TED talk on why these 4 stages work here.

To learn more about the 4 stages of the CBQ Method and start applying them, click here to get the foundational video of the CBQ Method (and a PDF starter guide). It’s free.

2. The Best Stop Smoking Programs Combine Theory with Practice

This is such an important point. As I teach on our webinars, insight, and knowledge are not enough to change an addiction (or anything for that matter). They need to be paired with the right practice and exercises. 

Think about it.

You can’t become more mindful just by reading about mindfulness; you have to experience it too.

Or you can’t become a tennis player just by reading about different playing techniques; you have to practice.

And you can’t learn how to swim just by reading a book about it. You have to dip your toe in the water.

In the same way, a great program combines theory with practice so you can change how you think about smoking and test your knowledge.

You need both theory and practice to change years of conditioning and prepare for your smoke-free life.

3. Successful Programs Teach You New Skills

Many quit smoking resources tell you why smoking is bad for you. But they don’t show you the most important thing: what to do instead of smoking.

Even worse, some smoking cessation programs give you unnatural alternatives and stop smoking aids like nicotine gums, patches, and vaping, which can sabotage your success.

I’ll explain why.

1. These products are supposed to help with the nicotine withdrawal. But they don’t. Instead, they prolong it.

When you stop supplying your body with nicotine, the cravings eventually end. When you keep taking nicotine, the cravings continue for as long as you remain addicted.

2. Using nicotine substitutes is like telling yourself that you need nicotine to function and feel relaxed and happy.

This belief is damaging as it reinforces the mental addiction and makes it harder to let go of smoking.

3. By using nicotine products and remaining physically addicted to nicotine you’re always one step closer to picking up a cigarette when you face extreme stress or a life crisis.

You don’t need substitutes.

However, you need to learn new coping skills and things to do instead of smoking that will keep your hands busy and help you feel good without cigarettes.

One of the coping skills I teach in the CBQ Program is deep breathing because it reduces cravings and stress. This is great for you especially if you use smoking and vaping to cope with stress.

I explain why deep breathing works in this video about nicotine and anxiety.

The key here is to choose something that keeps your mind and hands busy and away from cigarettes.

4. Successful Smoking Cessation Programs Have Reviews from Real People

This should be fairly obvious but I can’t go without mentioning it.

The best way to assess if something is right for you is to hear from actual people who experienced it before you.

People whose name and face you can see. People who express their journey in their own words and sometimes even share their challenges, successes, insights, and advice.

You can watch Mike’s story here:

Seeking valid reviews is not only useful for online quit smoking programs but for every online service.

Seeing what other people say can help you decide if a program is legit and right for you.

Plus, it paints a picture of how the real journey is like. That way, you know what to expect and you’re not going into the unknown.

On our success page (which you can spend hours reading), we’re proud to have countless reviews from our members who share their stories in their own words!

Our members not only have conquered different forms of nicotine addiction (light, moderate and heavy smokers, vapers, and users of nicotine gums and nicotine lozenges) but they also come from all walks of life, different parts of the world, and have different personal challenges and backgrounds!

5. Effective Programs Must Be Accessible 24/7

Another thing to look for in a smoking cessation program is 24/7 access.

Let me give you an example.

Imagine you’re smoke-free for 2 weeks. But then something happens that stresses you out – an argument with your spouse, bad news, or work stress!

(I bet you can guess what happens next.)

As soon as you feel anxious, you experience a mental craving. The craving mind reminds you of all the times you felt that way in the past and reached for a cigarette.

At that moment, you need to have instant access to some helpful resources.

Let’s face it. If you’re seeing a counselor, you will likely have to wait a week to get help.

If you’re part of an online support group, you will have to wait for someone to see your question and say something helpful.

But if you have an online computer-based (or phone or tablet-based) tobacco cessation program, you can instantly log in, watch a helpful video, and crush that craving.

6. Good Stop Smoking Programs Shouldn’t Be Too Short or Too long

When choosing the right smoking cessation program you have to factor in its length.

A program that’s a couple of hours long may be a good educational video but it won’t create long-lasting change.

Most times, going through a really short individual or group program (3 hours or less) means one or more of the following:

• The information you got is superficial and incomplete.
• You accumulated information without really knowing what to do with it or how to apply it when push comes to shove.
• The program does not include practice (See point #2)

What about long stop smoking programs? (4 weeks or longer)

Lengthy programs may be better equipped to help smokers succeed. However, the longer a program is the harder it becomes for someone to commit to it all the way to the end.

Not necessarily because the program is not engaging enough, but because it’s hard for people to keep their excitement and focus on quitting smoking consistently for 5 weeks in a row.

Naturally, life will get in the way and the longer the process the harder it will be to fend off distractions.

That’s why the ideal length of a program is something in between.

It should be long enough to contain everything you need but not too stretched out where commitment starts to dip.

7. The Best Smoking Cessation Programs Offers Support

Research shows that feeling supported increases your chances of success.

Being able to reach out to friends and loved ones while quitting smoking can be a huge help.

However, not everyone has that kind of support system.

And most times, the people close to us may not be able to understand what it’s like to quit smoking. (Unless they’ve quit smoking themselves)

Or they may not know how to direct us or offer the right advice.

That’s why a good program should offer support.

This can take many forms:

• Email support
• Phone support
• Group support

What matters is to be able to reach out to people who are knowledgeable on the quit smoking process, people who have already quit smoking, and peers who are quitting smoking at the same time as you.

As I mentioned earlier, our members of the CBQ Program also join our private members-only Facebook Group where they get support and advice from me, my team, and from other amazing members who are also quitting smoking or have already quit.

Because having a community helping you, cheering you on, and supporting you along the way, gives you incredible strength and motivation to follow through on your goal. 

Our members also have access to our team of coaches who are former smokers and trained on the CBQ Method so they have empathy, understanding and can offer the right guidance.

About The CBQ Smoking Cessation Program

The CBQ Program is an online stop smoking program that follows the CBQ Method step by step and helps you quit smoking in 10 days.

And we’re proud that the CBQ Program meets all 7 requirements we discussed; Specifically, it:

• Follows a quit smoking method: The CBQ Method.
• Combines theory with practice. The CBQ Program helps you change how you think about smoking and has exercises to help you test and reinforce your learnings.
• Teaches you new skills so you can be more mindful, connect with yourself, relax and cope in healthy ways.
• Has reviews from real people that you can read on our Success Page or on our open CBQ Method Community (this group is free and for everyone who wants to apply the CBQ Method either by themselves or with our program)
• Is always accessible since it’s an online quit smoking program.
• It’s neither too short nor too long. The program lasts 12 days. You smoke during the program and you quit on day 10. However, it’s flexible and self-paced so you can go through it in 20 days if you want to.
• Offers email support and group support.

You can learn more about the CBQ Program and its cost here.

You can watch the Ask An Ex interviews with past members of the CBQ Program on our Youtube channel.

This is Val’s story:

The CBQ Program for Employers

The CBQ Program qualifies as a reasonable alternative as defined by HIPAA/ADA.

If you’re an employer who wishes to offer the CBQ Program to your organization, please reach out to us at [email protected].