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Motivation

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

To People Who Want To Quit Smoking But Can’t Do It

by Nasia Davos

Do you ever think to yourself “I can’t quit smoking?”

Maybe you really want to quit, but it seems scary, overwhelming and hard.

So you keep postponing it for next week. And then the week after, and the one after that… until you forget about it.

Has this ever happened to you?

If yes, know that you are not alone.

See, all of us have felt stuck with this addiction. Wanting to quit and not wanting to.

Before I became a smoking cessation coach and created the CBQ quit smoking method, I used to smoke too. I found quitting excruciatingly hard, and I was baffled by these questions:

Why can’t I quit smoking?

What is wrong with me?

Am I that weak?

I was afraid of failing. And I was afraid that my life would be miserable without cigarettes.

I used to think that I want to quit smoking but I enjoy it too much.

But as I found out later, these are not the real reasons why we can’t stop smoking.

The Reason Why You Can’t Quit Smoking

The reason you can’t stop smoking although you want to.. has nothing to do with you.

Let me explain.

After sitting down and interviewing smokers who told me “I need to stop smoking but I can’t”… I realized that they all have 1 thing in common:

They don’t know HOW to get started!

There is a quote by Lao Tzu that says “The journey of a thousand miles starts with a single step.”

Same way, your journey to your smoke-free life starts with a single step.

But to take that step, you have to know what it is.

Right?

If you don’t know how to start, you will always feel that quitting is beyond your reach.

But if you know what’s the first step, you will feel more confident in taking it.

So in this article, I will show you what the first quit smoking stage is.

This is one of the four stages of the CBQ method. This first stage will ease you into the quit smoking process.

Plus, I will give you 3 ways you can get started with this first stage as soon as you finish reading!

Ready?

The First Step Towards Your Smoke-Free Life

Every change starts with a decision. Same goes for kicking the nicotine habit.

Think about it.

When you try to quit smoking without making a solid decision first, then your mind overflows with doubt.

You keep thinking “ I can’t quit smoking ” and this brings you down.

Right?

But when you decide, really decide, to quit… then you feel empowered. You never second guess yourself because you feel ready.

And when you feel ready, then you are the one in control; not the cigarettes.

That’s why the first step towards your new, healthy life is to Choose to Quit.

Before doing anything else, you have to make a firm decision to stop smoking.

You have to say:

“THAT’S IT. NO MORE! I have to do something.”

Think about it.

You’ve probably said: “I should, I could, or I want to stop smoking” many times before. But for some reason, you couldn’t stay motivated and quit.

But why?

It’s because you never really decided to quit.

Most people skip this stage because they mistake their desire to quit with a decision.

But the desire to quit doesn’t determine your commitment to follow through. A real decision does.

Ok, now you know what’s the first out of the 4 steps to a successful quit attempt.

So, let’s see the 3 best ways you can start with this first stage and decide to quit.

How to Go from I Can’t Quit Smoking to I Want to Quit Now

1. Make Quitting Less Overwhelming

Quitting can be an overwhelming goal because there are just so many things to do, too many things to consider.

This overload can be paralyzing.

So deciding when to stop smoking will help you move forward.

By setting a quit date, you are making your goal to be smoke-free more specific, more real, more tangible!

So pick a date that feels right but is challenging at the same time.

Quit in one week, two weeks or a month.

Just commit to it and note that day. Circle it in your diary or put a reminder on your phone.

And say it out loud: “I am quitting smoking on (your date)!”

I want to quit smoking

2. Find Your “WHY”

After you set your quit date, you need to think about your reasons to quit smoking.

If you try to quit just because you have to.. then you won’t feel motivated for long.

But if you take a moment and reflect on the real reasons you want to be smoke-free, then your decision to quit will grow stronger. And you will quit smoking naturally.

So think with me now for a moment.

Why do you want to stop smoking?

Maybe your body has started giving you warning signs about your health and your energy.

Perhaps, you’re starting to realize that smoking has taken a toll on your pocket.

Or maybe you just want to live a long, healthy and happy life with those you love.

The problem is that all of these compelling reasons won’t stay on top of your mind when you have a craving.

That’s why you have to write them down and keep them with you at all times.

These reasons – your whys- will help you stay motivated without using your willpower.

Let’s do this together now.

Ok, so what is your reason for quitting?

I need to quit smoking because I want to…

  • be healthy once again
  • be there for my family and loved ones
  • get my peace of mind back
  • breathe better
  • get rid of the cigarette smell
  • stop wasting a fortune on cigarettes
  • or feel vibrant and healthy

Whatever it is for you, just write it down!

Moving on…

3. Clear Your Mind from Doubt

how to stop smoking

After writing down the reasons you want to stop smoking, you’ll probably feel there’s still something holding you back.

That something is doubt.

You may feel uncertain about whether or not you can do this.

Or you may think that you should wait for a better time to quit.. a less stressful time.

All this hesitation is normal. It’s part of the process.

But if doubt stays in your mind, then it gets magnified, and it can keep you stuck. Every problem seems worse inside our head.

For example, have you ever been worried sick about something… thinking it over and over again…

…and when you talked about your worry with someone else.. you realized that it wasn’t as bad as you thought it was?

Well, doubt about quitting can be reduced the same way:

By taking it out of your head and putting it into words; either by writing it down or by talking about it with someone else.

So take a piece of paper now and write down every single thing that makes you doubt your decision to stop smoking.

Write, I believe I can’t quit smoking because…

  • It’s too hard
  • I don’t want to fail
  • I think I won’t enjoy life as much without cigarettes
  • I don’t have the support I need
  • I live with other smokers
  • I won’t be able to control my behavior

And keep on writing until your mind is empty.

And remember, you are not alone in thinking all those things.

Every ex-smoker went through this.

After all, fear and doubt about quitting are totally eliminated during the second quit smoking stage.

So for now, all you need to do is articulate and express what is worrying you.

How to Start and Finish Your Quit Smoking Journey

To quit smoking naturally and easily so that you will never miss cigarettes again, you will need to go through all of the 4 quit smoking stages of the CBQ method.

Following these 4 stages, in the right sequence, will free you from your cravings and remove the enjoyment you get from smoking.

So if you want to know more about the first stage as well as what to do after you decide to stop smoking…

Click here to get the exclusive video of the 4 stages.

It’s 100% free.

All you need to do is enter your name and email address. And make sure you watch it all because there is a free gift at the end of that video.

Get the 4 stages of the CBQ method now.

Filed Under: How To, Motivation

10 Quit Smoking Quotes that Helped Me Become a Non-Smoker

by Nasia Davos

Quit smoking quotes can give you the inspiration and motivation you need to kickstart your next quit attempt.

When I first tried to stop smoking cigarettes, I felt stuck, hopeless, and miserable. Until I bumped into some quotes about quitting smoking.

Once I read what other people say about this habit, it gave me a new perspective and a renewed strength to quit.

Knowing that I was not alone in this, helped me quit successfully.

And now it’s my turn to help you.

That’s why I put together a list of my favorite quit quotes that can help you get off the fence and break free from smoking.

And if you have already stopped smoking, these quotes will encourage you to remain smoke-free.

Are you ready for some quit smoking motivation?

Here it comes:

My Top Quit Smoking Quotes

1.

“All the suffering, stress and addiction comes from not realizing you already are what you are looking for.” –Jon Kabat-Zinn

You don’t need cigarettes to be complete. All the happiness, comfort and peace you seek, is already inside you.

2.

“It is in your moments of decision that your destiny is shaped.” –Tony Robbins

Everything you are and everything you have is because of a decision you once made. Decide to quit smoking, and nothing will stop you.

3.

“The secret of getting ahead is getting started.” -Mark Twain

There will never be a perfect moment to quit smoking. Don’t wait for life to change, it won’t.

If you want to quit smoking cigarettes, you have to take control of the changes you need in your life.

4.

 “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” -Zig Ziglar

Make a list of all the benefits you will gain by quitting smoking. And revisit it every morning until your mind starts liking the idea of becoming a non-smoker.

5.

“The surest way not to fail is to determine to succeed.” – Richard Brinsley Sheridan

A successful quit attempt starts with the decision to try. Making a firm decision to stop smoking will fuel you with determination and motivation.

That’s why choosing to be smoke-free is the first quit smoking stage (I will tell more about it in a bit).

(The next one is my favorite quit quote…)

6.

“Believe you can and you’re halfway there.” -Theodore Roosevelt

Usually, what’s holding us back from quitting is our beliefs that quitting smoking is impossible or that we can’t quit.

Believe in your potential, and you will be successful.

7.

“Our strength grows out of our weakness.” -Ralph Waldo Emerson

Smoking is your weakness, your comfort. Quitting smoking is a transformational process that will change your confidence in yourself, your health, and your life.

8.

“At least three times every day take a moment and ask yourself what is really important. Have the wisdom and the courage to build your life around your answer.” -Lee Jampolsky

Make a list of what you value most in your life. Then compare everything on that list with the instant gratification you get from a cigarette. What’s more important?

9.

“All behavioral or mood disorders – including depression, OCD, ADHD and addiction – have some neurochemical components, but sufferers can still work to overcome them.” -Jeffrey Kluger.

Yes, there are nicotine receptors in the smoker’s brain. But with the right quit smoking method, our brain can feel happy without smoking.

10.

“Checking your ego, abandoning it, letting it go, is a huge part of recovery from addiction.” -Susannah Grant

You will be a happy non-smoker only when being a smoker stops defining who you are.

Ok, here are three more quotes I just had to share…

11.

“There is no such thing in anyone’s life as an unimportant day.” – Alexander Woollcott

I believe this is one of the best no smoking quotes. Don’t wait to quit after Christmas, your birthday, Summer, a celebration, or a stressful event.

The perfect time to stop smoking is now because every day you are smoke-free matters.

12.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Quitting smoking doesn’t happen overnight. But it can be incredibly easy when you follow a specific process that removes your need to smoke.

This process is the 4 quit smoking stages of the CBQ method. The CBQ has a 94% success rate.

13.

“You are greater than your addiction.” – Nasia Davos

That’s the last thing I said in my TED talk.

It’s awkward to quote myself, I know. But this is what I want you to tell yourself every day.

Because it’s true. You are greater than your addiction. You were born to be smoke-free.

Your life belongs to you.

Quit Smoking Quotes Are Great for Inspiration, BUT

…. are they enough to help you quit? For most of us, the answer is no.

Quotes may be a fantastic and quick way to get a new perspective and feel inspired. However, if you feel motivated and then do nothing about it, that motivation will eventually evaporate. (Learn how to feel motivated to stop smoking.)

The best time to take a step towards your smoke-free life is right after you feel inspired because you can use that momentum to propel yourself towards your goal.

Okay, so you have the motivation and you’re using it to gain momentum. The last thing you need is a roadmap and a method to guide you through the process of quitting smoking. Following a tested method gives you confidence, provides a structure and protects you from mistakes and failure.

Think about it like this. Quitting smoking is a journey. You are the driver. Inspiration and motivation are your fuel, and a method is your map. The Cognitive Behavioral Quitting (CBQ) Method, which is world-renowned for its effectiveness, shows you how to become a happy nonsmoker in four steps.

To learn how to quit smoking naturally in four steps, click here to get the free foundational video & PDF starter guide of the CBQ Method.

Filed Under: Motivation

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