Step-by-step guide to quitting smoking

Set a specific day to quit smoking, create a supportive environment, live a healthy lifestyle, get social support, and seek professional help if needed.

1. Make a plan

Set a goal: Set a specific date to quit smoking.

Write down why you are quitting smoking: Write down your reasons for quitting and remember them.

Create a support system: Tell family and friends, they can support you.

2. Nicotine replacement therapy (NRT) or medication

Nicotine replacement therapy (NRT): You can use lozenges or inhalers. These should be taken under the advice of a doctor.

Medication: There are certain medications for quitting smoking that can be used under the advice of a doctor.

3. Change your environment

Remove cigarettes and ashtrays: Remove cigarettes and ashtrays from your home, car, and workplace.

Avoid smoking places: Avoid places where you usually smoke, such as certain clubs or cafes.

4. Live a healthy lifestyle

Exercise: Regular physical activity reduces stress and helps keep your mood up.

Eat a balanced diet: If you have a strong desire to smoke, you can eat fruits or healthy foods.

Get enough sleep: Make sure you get enough sleep, which will keep your mood up and reduce the desire to smoke.

5. Manage stress

Find alternatives to smoking: If you have the urge to smoke, do breathing exercises or do something else that helps you divert your attention.

Social and online support: Join Facebook groups or other online forums. Here you can share your experiences with like-minded people and get inspiration from them.

6. Seek expert advice if necessary

Contact a doctor: If you are unable to reduce your addiction without doing anything, seek the advice of a specialist doctor. This is very important for you to return to a healthy and normal life.