7 Ways to Cut Back on Smoking

For active smokers, quit smoking could be extremely difficult, but it’s not impossible. Most smokers who want to quit smoking take too much time to throw this habit away. They face difficulties along their way. Therefore, you must not discourage yourself if you face a bit of trouble cutting back on smoking.

At first, deciding to quit smoking seems highly motivational to you. But, sometimes, depending only on your willpower is not enough. Self-regulation and control are the resources to get you on track. Still, these won’t get you to success unless you take additional measures to quit smoking. Luckily, there are multiple ways to cut back on smoking successfully.

  1. Spot the Triggers

Like with every addiction, certain environmental aspects can trigger the desire to smoke. Dependency is mainly psychological, and if you frequently smoke in certain areas, around some smokers, or feel emotional, your mind associates these aspects with cigarettes. These stimuli are not much visible, so they can assist you in keeping a record of each time you crave smoking. After some days or weeks, search for different patterns in your log and discover your triggering spots. Then, start avoiding these triggers or be more vigilant to resist craving in these settings.

  1. Vaping 

Vaping is a tactic to quit smoking by receiving nicotine without tar, carbon monoxide, and many other harmful things. As a result, you remain socially active, spend less, and when you quit smoking, you feel nicer for it. Vapes are more helpful for smokers to quit smoking than nicotine patches or gum and much safer than cigarettes. Smokers over the age of 18 can easily search and buy vape online, and they also find e-juice, disposable vapes, pre-filled cartridges, and much more. Although vaping is less harmful than cigarettes, it’s not harmless. Sooner or later, it would be best if you thought of quitting vaping too, but only when you are firm enough that you won’t return to smoking.

  1. Use the Buddy System

Suppose you have some friends who support and encourage you while you try to quit smoking. In that case, it can be a great motivation. If your smoker friends or family members express their interest in quitting smoking, invite them to quit smoking with you. They can identify the complications of quitting smoking and might have some valuable tips and tricks for you that you didn’t know. You’ll also compel to stay on track since you don’t want to let them down. Suppose you don’t know anyone around you who’s attempting to quit smoking. In that case, you can always go for virtual forums or personal support classes. The encouragement from people who know your quitting struggles may keep you going when it gets more complex. It feels good to see that you’re not alone in this fight against smoking and trying to make a huge lifestyle change.

  1. Don’t Stress Out

If you’ve made a promise to yourself of quitting smoking, you’re already halfway there. But, first, you must be proud of your decision and celebrate all your successes along your way. Next, discover interests or habits that make you feel relax, so you may have some practical ways to relieve stress whenever you crave smoking. Meditation, yoga, art, music, and workout are all great stress relievers, but every person has their preferences. Finally, it’s essential to be gentle to yourself if you couldn’t make it. Keep trying until you achieve your goals.

  1. Stay Positive

It’s almost impossible to cease smoking cold turkey with no slip-ups at all. Cracking an addiction demands time and stamina but beating yourself up for fewer mistakes will only make it more complex. Many smokers disappoint soon after they face a minor setback and give up entirely. Staying optimistic while quitting smoking can be challenging, but eventually, it sets you up for victory. Pardon yourself for your shortcomings and appreciate your accomplishments instead of concentrating on failures. Keep in mind that quitting smoking is a long-term, ongoing procedure. Look back on your journey of struggle and imagine how your future without a cigarette will look like if you remain in the correct mindset.

  1. Workout 

Workout has wide-ranging advantages that can support you quit smoking. For example, research from the Exeter university reveals that cigarette smoker experiences lesser cravings immediately following physical exercise than they did on average. It might be because physical activity can boost levels of dopamine, a mood-enhancing chemical in your brain. So whenever you sense a strong urge to smoke, physical exercise could divert you and momentarily decline your cravings.

  1. Eat for Wellness

A healthy diet is necessary for your physical and mental health, allowing you to quit smoking easily. Most smokers start overeating after they quit smoking as they miss having a cigarette in their hands. So if you crave to snack, always try to grab healthy food items instead of junk foods. Food items like butter-free popcorn, frozen grapes, berries, carrots, celery, beans, and sugar-free gum, will help you while you quit cigarettes.


Quit smoking is indeed one of the toughest challenges in your life. By bringing your willpower and self-control together with practical tactics, you can stop smoking much easily. Search your trigger spots, engage yourself in different activities, have a healthy and balanced lifestyle to avoid craving for cigarettes. You can try alternatives that are much safer, such as vape to overcome your nicotine needs. Force yourself to stick to your quitting routine as it requires your time and patience. A serious attitude towards your smoking habit can help improve your chances of spending a cigarette-free life.