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7 strategies to quit tobacco

7 strategies to quit tobacco

June 14, 2024

Tobacco is a plant from which its leaves are extracted to form cigarettes. Each cigarette contains many chemicals harmful to our health, capable of producing physical and psychological dependence. Because, It is convenient to know what are the effective strategies to stop smoking .

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How does this addiction work?

Physical dependence is under the responsibility of nicotine, which generates a feeling of pleasure, satisfaction and relaxation. This is because it produces the release of a chemical called dopamine, which generates pleasant sensation. A pleasant sensation that the body asks to repeat again and again.

Psychological dependence occurs when the cigarette It begins to be a tool, a resource to face different daily situations. For example, when you are anxious, nervous, alone, or even accompanied; in the latter case, the cigarette is functioning as a socializing instrument.

Many smokers, although they have information about the possible consequences of consumption, continue to smoke tobacco, for which it would be interesting to change their strategy.

It is known that smoking is one of the leading causes of preventable death in the world . It is also known that it can cause cardiovascular, lung and cancer diseases in different parts of the body. Among the relevant data reported by the Ministry of Health of the Nation of the Argentine Republic, we can highlight that, after 20 minutes of quitting smoking, blood pressure and heart rate decrease to normal values; at 48 hours, the senses of taste and smell recover; a month reduces the difficulties to perform physical activity; a year the risk of heart attacks are reduced by half and at 4 years is equal to the risk of non-smokers.

But nevertheless, even so it continues smoking . We must, beyond reporting the negative consequences of smoking, promote the benefits of quitting to prevent or reduce smoking. So, what are you waiting for to quit?

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How to quit tobacco?

Here are some strategies to start the valuable path of leaving dependence on tobacco.

1. Recognize the difficulties that smoking tobacco generates

You can write them down on paper to organize them in your mind and take true awareness of the limitations that smoking generates.

2. Record when you feel like smoking

Know the moments of greatest vulnerability It is essential to start quitting smoking. At what hours do you feel like it? When do you feel, in what way? When do you go to what place? When do you speak? With whom?

3. Remove the elements that make you remember the habit of smoking

Eliminate cigarettes, ashtrays, lighters from your home, car, workplace. That are not in sight . The easier the access, the more tempting it will be.

4. Tell your closest loved ones that you are trying to stop smoking

This way you will get them to understand if you are a little nervous, irritable, with anxiety. You will also find someone to talk to when the urge to smoke seems out of control.

5. Implement new ways of dealing with unpleasant situations and sensations

These new ways should be healthy ways to cope with stress, anxiety, nervousness, irritability, etc. They should be activities that you enjoy and generate well-being : to walk, to run or any other sport, to read something entertaining, to call a friend, to write.

6. Do not intend to leave it overnight

Consider a gradual withdrawal of tobacco. Try to gradually reduce the amount of cigarettes you smoke per day . The reduction goals can go from week to week or every day.

7. Seek professional attention

It is recommended that you complement these strategies to take the path that takes you away from tobacco by the hand of professionals that help you kick the habit . Doctors and psychologists can make your decision something more enjoyable, with greater containment and specialized support.


Quitting smoking does not have to be an unbearable sacrifice. If you think about all the good things you can do when you quit smoking, It can become an enjoyable path in search of new ways of living .

The earlier the habit of smoking is abandoned, the greater the chances of avoiding illnesses and recovering what has been deteriorating with consumption. However, it is never late.

7 ways to get past nicotine cravings (June 2024).

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