5 Easy Ways To Quit Tobacco

Despite knowing the health risks associated with tobacco, it’s not easy to quit the habit. Some people cannot control the urge to smoke or tobacco cravings when trying to quit, as a result they relapse. 

Even if you smoke occasionally, it will be difficult to quit it at once. According to Centers for Disease Control and Prevention, more than 480,000 people die because of smoking each year. 

The same report suggests that cigarette smoking has declined from 20.9% in 2005 to 14.0% in 2017 but still 34 million adults smoke in the United States. In those 34 million Americans, most of them are 25-64 years old and are below the poverty level. 

1 – Prepare For The Quit Day

Deciding to quit tobacco is only half the battle. When you’re confident that you can quit it. Set a date, which is not more than a week away. If the date is too far, you’re more likely to change your mind. You can quit abruptly but then you’ll also need to control tobacco cravings which probably passes in five to ten minutes. Additionally, you can have chewing gum to control it. Another way is you can gradually reduce tobacco consumption till the quit day and then stop. 

2 – CBD Oil – Reduces Craving

Science says that CBD can interact with the endocannabinoid system of our body which regulates certain brain functions and can give satisfactory experience to the craving smokers. CBD is neither addictive nor it has any negative side effects. Nicotine, the addictive substance found in cigarettes boosts dopamine hormones. CBD oil has the power to regulate the release of dopamine, hence reducing the need of nicotine. Taking 5-10mg per day can reduce tobacco craving. 

3 –  Nicotine Replacement Therapy

One of the most popular ways of quitting tobacco is by using NRT and medications. These medications can reduce tobacco cravings that may affect your plan. NRTs supply a controlled dose of nicotine onto your body but it doesn’t provide any other harmful chemicals found in tobacco. There are various types of NRT available in the market but the most popular ones are skin patches, chewing gum, lozenges, nasal spray (requires a prescription), and inhaler (requires a prescription). It is advisable to discuss NRT dosage with a healthcare professional.

4 – Seek Behavioral Support

You need to tackle the emotional dependance you have on smoking. Tell your friends and family members that you’ve decided to quit tobacco. They can help you at times when you can’t control your cravings. Additionally, you can opt for counselling or support services. Combining NRTs with counselling services can help in reducing long-term smoking cessation. Certain groups like Nicotine Anonymous (NicA) can be helpful. There are various types of behavioral support ranging from written information or individual counselling. 

5 – Exercise Regularly

Exercise has a lot of benefits. It can reduce the intensity of tobacco cravings and also distracts you from it. This doesn’t mean that you should be doing vigorous training. Even jogging for a short span of time can reduce the intensity of the craving. Exercise is proven to reduce stress. Resisting the cravings can also be stressful at times. Additionally, you can listen to soothing music while running or exercising. If you’re not interested in exercise or don’t have much time for it you can do meditation or prayers. 


Quitting tobacco has many health benefits such as better heart health and lungs. It also reduces the risk of stroke but, quitting it can be difficult. Patience and consistency is the key to quit tobacco. You must not take even a puff of cigarette after your quit date. Check all the options and decide which one you’re going to follow in order to quit tobacco.