5 Simple and Healthy Steps to Quit Smoking for Good

Millions of people across South Africa and the world are determined to quit smoking, but many are unsure of where to begin. If you’ve tried before but didn’t succeed, don’t worry – you’re not alone. Quitting is tough, and many turn to smoking cessation aids like medications, e-cigarettes, or vapes. While some may find these methods helpful, they often come with risks. Nicotine, the very substance you’re trying to give up, is still present in e-cigarettes and vapes. So, what’s the healthier alternative?

At Feelgood Health, we believe in quitting smoking the safe and natural way. Here are five easy steps to help you on your journey to becoming smoke-free!

1. Create YOUR Stop Smoking Plan

Quitting smoking isn’t easy, and anyone who tells you it is might be trying to fool you. But having a solid plan can definitely improve your chances of success. A well-thought-out plan helps you prepare for the physical and emotional challenges that come with quitting. It keeps you focused, motivated, and confident as you work towards your goal.

Start by identifying both short-term and long-term obstacles you might face and think about how you can overcome them. Write down your plan and track your progress in a diary or even a blog – many people find that keeping a record of their journey can be incredibly helpful.

2. Set a Quit Date

Now that you've made the decision to quit, the next step is to set a quit date. Choose a date within the next four weeks – this gives you time to mentally and emotionally prepare. Make sure not to pick a date too far in advance, as that can cause you to lose motivation. It’s important to choose a day that feels right for you – perhaps a day with special meaning, or one where you're least likely to be stressed.

Mark the date on a calendar and keep it somewhere visible. This will keep your goal at the forefront of your mind.

To help you prepare, consider using natural remedies like MindSoothe from Feelgood Health. This herbal remedy helps balance your brain chemistry and eases the psychological effects of nicotine withdrawal. Using it in the weeks leading up to your quit date can help you stay calm and focused as you approach your goal.

3. Know Your Smoking Triggers

Every smoker has their own triggers – situations, places, or emotions that make them crave a cigarette. Identifying these triggers is key to managing your cravings effectively. Ask yourself:

• When do you most want to smoke?
• Do you reach for a cigarette first thing in the morning, with coffee, after meals, or when you're out drinking?
• Do you smoke when you’re feeling stressed, angry, or upset?
• Do you smoke when you're with people who are smoking?

Once you identify your triggers, you’ll be in a better position to avoid or manage them. Start by keeping a craving journal. Note down what triggers your cravings, the time of day it happens, and how you feel during those moments. This will help you understand your patterns and allow you to develop strategies to resist the urge.

For instance, if you tend to smoke after meals, try replacing that habit with a healthy snack like fruit, yoghurt, or chewing gum. If you're tempted to smoke when you’re drinking alcohol, avoid hanging out in places where others are smoking. Practising saying NO to a cigarette a few times a day, even if you’re still smoking, will help strengthen your willpower.

4. Coping with Nicotine Withdrawal

Once your quit date arrives, you'll likely experience nicotine withdrawal. This is when your body adjusts to life without nicotine. Symptoms can include irritability, restlessness, headaches, increased appetite, and even sleeplessness. These symptoms can begin within hours of your last cigarette and may last for several days or even weeks.

The good news is that withdrawal symptoms usually last only 3-4 weeks. They might feel intense, but they will pass. The psychological cravings can last longer, but they become easier to manage over time.

To help with the irritability and restlessness that often accompanies nicotine withdrawal, try Triple Complex NicoTonic from Feelgood Health. This natural remedy uses biochemic tissue salts to support your nervous system, making the process smoother and more manageable.

Another great option to assist with cravings is Crave-Rx Drops. These drops contain a unique combination of herbal ingredients that help balance brain chemicals associated with addiction. Clinically proven to reduce cravings for nicotine and other drugs, Crave-Rx Drops also prevent sugar cravings and overeating, which can often lead people back to smoking due to unwanted weight gain. With Crave-Rx Drops, you can quit smoking safely without worrying about gaining weight.

5. Manage Your Nicotine Cravings

It’s completely normal to feel cravings long after you’ve quit. The good news is that these cravings will get easier to manage with time. Many people who quit smoking successfully replace the habit with healthier ones like exercise. Whether it’s going for a run, joining a gym, or practising yoga, exercise can help distract you from cravings and boost your mood with natural ‘feel-good’ hormones.

You can also find other ways to keep yourself occupied. Take up a new hobby like painting, cooking, or even dancing. Keeping busy helps take your mind off cravings and builds new, positive habits.

Also, keep reminding yourself of the reasons you decided to quit. Whether it’s to improve your health, save money, or feel better in general, these reasons will motivate you to stay smoke-free. Every time you feel tempted, think about how much better you will feel – and how much money you’ll save!

Reward Yourself and Be Proud

Celebrate every milestone along the way, whether it’s one week, one month, or three months smoke-free. Reward yourself for your success, and use the money you would have spent on cigarettes to treat yourself to something special.

And if you slip up and have a cigarette, don’t give up! It’s normal to have setbacks, but what matters is that you keep going. One cigarette doesn’t undo all your hard work – just get back on track and keep moving forward.

Quitting smoking is an incredible achievement, and you should be proud of yourself every step of the way. It’s not easy, but with patience, determination, and the right support, you can do it!

Well done on making the decision to quit smoking – your future self will thank you!

If you have any health-related questions, please contact us or leave a comment below for FREE advice. We always love hearing from you!