We can all agree that quitting smoking is extremely hard. A great deal of research has been done into this addiction and the psychological effects of smoking tobacco, and studies have also come up with certain techniques that may help an individual kick the bud. To successfully stop smoking, it is vital to address certain routines associated with the habit. Read on for some effective tips for quitting smoking and leading a smoke-free and healthy life.

Set a quit date and follow it
Rather than simply trying to quit smoking out of the blue, it’s best to set a date. One of the helpful tips for quitting smoking is to plan, talk to supporters, and get nicotine replacement products rather than quitting tobacco on a whim. It’s just like giving an exam; one has got to study.

Identify and avoid the triggers
Next time one feels like smoking, they should identify the things, environment, activities, or people that trigger the temptation and avoid them in the future. It’s best to maintain a journal that can help narrow down the patterns and triggers. While noting things in the journal, one can jot down the answers to these five questions:

• On a scale of 1 to 10, how intense was the craving?
• What time was it?
• Who were they with?
• What were they doing?
• How were they feeling?

Since many people smoke to manage unpleasant feelings like stress, depression, loneliness, and anxiety, it’s important to remember that there are much healthier ways to curb these feelings.

Learn ways to cope with withdrawal symptoms
One of the greatest hurdles for people trying to quit smoking is withdrawal symptoms. As unpleasant as these symptoms are, they’re only temporary. One will start recovering in a few days once the harmful toxins are flushed out of their body. In the meantime, an effective tip for quitting smoking is to make a short-term strategy to cope with withdrawal symptoms, like diverting their mind by exercising or taking up a hobby like painting or dancing to release those endorphins.

Talk it out
If one is uncomfortable enrolling for counseling or therapy sessions, they can consider talking to at least one friend, family member, colleague, or anyone else they trust. One can also communicate with and take suggestions from someone who has quit smoking to help them work faster toward their goal.

Stay positive
Quitting smoking may take four days, two weeks, a few months, or even a year. The duration differs for everyone, so it’s important to stay positive, take each day as it comes, and not to give in to negative thinking. One’s day might not be perfect, but not smoking makes them earn a point. One can also reward themselves with small treats for being smoke-free for 24 hours. Sticking positive notes in the wallet or at home can help an individual remain positive through the process of quitting the habit.