Don’t look behind the path which you have smoked for long years and plan for the new year without a cigarette to bring positive changes in life. Once you decided to quit take advantages of resources available about the quit method, also you can receive support from the people who quit smoking.

Planning for quit:

Don’t let fear paralyze you. Every smoker will get fear when the day they have planned to quit smoking arrives. Push yourself come out from the stress and stub out the last cigarette when the exact time comes. There are more rewards are waiting for you in life unless quitting you will end up with big trouble always. Make a quit journal and prepare the first-page first entry for you. Take the list of reasons which you have to quit smoking and use it for inspirations in your life goals. This journal will shape your life and give your perspective on the progress which you are making with cessation.

Find a shoulder to lean on after you decided to quit smoking. Encouragement and comfort are the most important things needed to achieve success in quit plans. Get support from your friends, family members or through any online forums with the active group of people who lives happily without cigarettes to increase your hope and enthusiasm for quit plans. Control your mind towards addiction to build the resolve it takes to quit smoking successfully. The effect of nicotine on human body create dependency through some chemical reactions that involved with brain cells. Try to get out from that dependency during the quit program and concentrate your mind on other activities instead of thinking about cigarettes. Get the right mindset for success while deciding on your quit method. Don’t think about failures again and it leads to getting back to addiction which results in severe problems still.

Gather your supplies and get set for your quit plans. Collect all information’s regarding quit method and add your ability to taste the success of your efforts. Learn more about nicotine, smoking online which helps you to find out the cons of smoking easily. First, several weeks without a cigarette is like living in hell. It is crucial to distract yourself in mind ahead of time before the urge to smoke hits.

Prepare for your Quit Day

1. Get rid of all cigarettes and ashtray at your home, car, and work.

2. Stocks on an oral replacement – Sugar-free gum, carrot sticks, hard candies, cinnamon rods, coffee stirrups, straws, and toothpicks.

3. Decide on a plan. Will you use NRT or other medicines? Will you take part in the stop-smoking class? If so, then sign up now.

4. While practicing says, “No thanks, I do not smoke.”

It is important to remember that it is difficult to leave. Generally, smoking programs seem to have a little success rate, but they can still be meaningful. Only 4% to 7% of people can quit smoking without any medication or other support.

Many smoking cessation guidelines recommend that if a patient is not ready to quit, motivational interviewing should be used to encourage a future quit attempt. Nearly 2/3 of smokers were seriously considering quitting in the next six months, but few are ready within the next month. Accordingly, your decision to quit smoking is usually not one that happens overnight. Generally, you will progress through at least five stages in your quitting journey. Think about what stage you may be at in your journey to quit smoking for good.

How You’ll Convey Quitting?

Not Thinking About it- I haven’t thought about quitting

At this stage, you are not thinking about leaving and will go to great lengths to make sure you can continue to smoke. Which means you believe that there is no point in trying to quit because you are too addicted or that you have been disappointed by previous failed attempts. You may also not yet realize that your smoking is harming your health.

Thinking About it-I’d Like to Quit Smoking, but I don’t Know if I can

During this stage, you may be starting to weigh up the positives and negatives of quitting. You will also begin to take more notice of the health warnings associated with smoking and will now be able to identify the barriers that may be preventing you from quitting.

I’m Ready & I’m ready to quit smoking but how will I manage?

Well done! You have now made the bold decision to commit to quitting smoking. At this stage, you should start collecting information on how to quit. You may also be ready to set your quit date and develop your quitting plan.

It’s Working- I haven’t smoked for two or three weeks, it’s hard, but I feel much better

In this stage, you are actively trying to quit, and you will be feeling confident in your decision. As you feel a sense of achievement with every cigarette-free day, remember to keep up with your short-term rewards and tell all your friends you’ve quit to stay motivated and minimize any risk of slip-ups.

Whatever the stags may be, be prepared on your quit smoking journey. The more prepared you are for your quit journey, the better equipped you’ll be for any challenges that come your way. 

Plan Your Quit Smoking Journey

A quit smoking plan can set you on the best path for reaching your quit goals. Here are some effective quit smoking strategies you could include in your plan:

1. Changing habits and routines

2. Getting extra support from a health professional, family or friend

3. Using quit smoking products

If all set, your next plan should most probably be to create a quit and smoke-free environment. Be a part and do your best.

Leave your reasons for leaving.

There are several health benefits of quitting smoking: Easy breathing, small-looking skin, more energy, less stressed the list goes on. What are you most looking forward to?

Do you want to get out of other reasons? Maybe you are leaving so that you can save money for the holidays. If you play a game, then maybe you are leaving to improve your endurance. Or perhaps you are tired of the problem of smoking.

Are you leaving someone with you or something else? For the health of a child, grandchildren or your pet? Are you leaving because you want to become a better role model for someone?

Write whatever is your reason and keep them in your previous pocket, at the refrigerator door or in the car. In this way, when you need inspiration during your departure trip, you can go back to your list.

Avoid the conditions that you want for a cigarette. Do you smoke while drinking coffee during or working in the morning? Maybe you are light with others at work? Keeping track of these habits can help you break them – plan alternate routes and activities that help you avoid these triggers.

You will want to create a ‘Skip kit’ to help manage your triggers. Fill it with things that give you something to do with your hands, such as healthy snacks like stress balls, nuts and carrots, and items to change cigarettes in your mouth. Whether it is a lollipop, a breathtaking mint, or a piece of chewing gum, find out what works best for you.

Talk to your doctor

You are likely to be 4x more with the help of a health care professional, than leaving any payments. They can help with counseling, the right place where smoking can recommend cure remedies, and many other helpful services that can leave you is easy to travel.

Ask your doctor about your reasons for quitting, and tell any of the smoking triggers you have identified. This will help you to plan a plan that works for you.

Whether your smoking term treatment is appropriate for your doctor, if you have tried one of these in the past, then tell your doctor, so that you can discuss whether the treatment or options will meet your needs. It is also important for your doctor to know if you have a history of mental illness such as depression or anxiety, or if you are pregnant or planning to get pregnant.

If your medicine or NRT products such as Nicomeltz is in your hands, make sure you use it by reading consumer medical information, which is available from your doctor or experts.  

Let your friends and family support you

Your friends and family want you to quit smoking. Tell them that you are leaving and you can use their encouragement and support. Many smokers say that it is necessary to withdraw support for the people around them successfully.

If you are a smoker or a former smoker who wants to support a person who is trying to quit, then that person will know that you are for him. Be role model and rockstar in front of other smokers. Give your best and lead a healthy life.

Smoking causes more preventable diseases and deaths than any other drug. Each cigarette contains more than 4000 chemicals, out of which 60 are known carcinogens, i.e., they cause cancer; It is no surprise that smoking damages almost every organ in the body. The known cause of illness and death, smoking is an expensive and deadly addiction. Start saving your money and body by kicking the habit for Goodie. The health risks involved in smoking at a faster rate and also the financial risk behind every cigarette is an untold story.

Monetary calculation:

Do you aware of the cost of your cigarette every month? One pack year equals 20 manufactured cigarettes smoked per day for one year. For example, if one person smoked ten cigarettes a day for ten years. ½ pack (10 cigarettes) per day * 10 years = 5 pack years. The lung cancer risk has been calculating from the number of packs where they smoked. Cigarettes are so expensive and while quitting you can save money now as well in the future. One packet of 20 cigarettes costs apprx around Rs.250 and the price will vary, keep on increasing. Just think about your family expenses which you spent every month. If you stop smoke for the next ten years, you can save approximately Rs.9 lakhs and easily enough to buy a new car or new house, or you can drop money in the bank for future savings. The health benefits of not smoking a day include improvement in heart rate, getting out from depression, blood pressure will become stable and more.

Alternative Expenses:

Continuous smoking leads to a severe health problem which ends in medical expenses. By quitting you can convert those expenses to profit to lead a happy life. You can save up to Rs.250 in your pocket daily after one day of not smoking. Also, spend the money usefully in buying a gorgeous collection of dresses or fill your tummy with a meal at the favorite restaurant. Follow the same for one month and feel the difference in the health as well as in savings. Your lungs will function properly after one month and also the immune system will start to recover. Also, you can cover that money on petrol costs for the next two to three months.

Apart from the above benefits, smoking cause fertility problems such as impotence in men and a lower the chance of conceiving in women. Women who smoke continuously leads to miscarriage. While quitting over the time your sense of smell will improve drastically. Within 2-5 years the risk of lung cancer has been reduced, and you’ve saved between Rs.1.8 Lakhs to Rs.4.5 Lakhs. To be noted the rate mentioned above and extent of recovery can vary from person to person. Quitting tobacco is very hard for most of the people. With the financial stress, the effect of quitting gives your patience, trust, and commitment towards a happy and healthy life. Spend money on products like a nicotine patch, gels, gums, strips which help you to quit smoking. Distract yourself in mind ahead of time for better results.

Smokers are more likely to have depression than non-smokers. Nobody knows for sure why this is. People who have depression might smoke to feel better. Or smokers might get depression more easily because they smoke. Are your emotions all over the place since quitting smoking? You’re not alone: feeling like you’re on an emotional roller coaster is one of the most common feelings associated with nicotine withdrawal.

What Causes this Emotional Effects?

When you smoke, the nicotine you inhale with every cigarette goes from your lungs, into your blood stream and then straight to your brain. Once it gets there, it causes dopamine to be released, which gives you that intense rush and makes you feel “oh so happy”.

Sadly though, that feeling only lasts a few minutes. Your nicotine levels begin to drop along with the dopamine so does your mood. Normally, you would alleviate these feelings by having another cigarette, and increasing the levels of nicotine in your system again.

But when you quit, nicotine levels continue to drop and the emotional roller coaster begins. Knowing what you may experience as you work to become smoke-free can better prepare you for the journey ahead.

How To Identify Depression?

Here are the list of signs and symptoms occur when you’re in depression state.

  • Sleeplessness

  • Sadness

  • Difficulty concentrating

  • Anxiety or a dump feeling

  • Fatigue

  • Changes in appetite (eating more or less)

  • Loss of interest in hobbies and activities

  • Emotional irritability

How To Manage Depression?

Basic Things To Do

  • Know the causes of stress in your life (your job, traffic, your children, money) and identify the stress signals (headaches, nervousness, or trouble sleeping). Once you pinpoint high-risk trigger situations, you can start to develop new ways to handle them.

  • Create peaceful times in your everyday schedule. For example, set aside an hour where you can get away from other people and your usual environment.

  • Try relaxation techniques, such as progressive relaxation or yoga, and stick with the one that works best for you.

  • Rehearse and visualize your relaxation plan. Put your plan into action. Change your plan as needed.

  • You may find it helpful to read a book about how to handle stress.

Exercise– Undergo any physical activity and start small build up and stretches over time when you’re depressed. Your effort will pay off with healthy life.

Structure your day- Schedule your whole day with some engaging activities and start wander outside with your buddies to avoid the thought of smoking.

Be with other people– While you were in depression the state of mind will be think you as lonely. So, to avoid this be in touch with others can help your mood swings.

Reward yourself– Do things you enjoy. Even small things add up and help you feel better.

Get support- If you are feeling down after quitting cigarette, it may help to talk about this with friends and family. Or else, consult with an expert and think like more than your friend.

Smoking is hard on the heart, but the real fact is smoking crave plays a role in multitude of disease that lad to disability/ death. Yes, smoking can lead to a variety of ongoing complications in the body, as well as long-term effects on your body systems. We always think that; Lung cancer or COPD/emphysema is the main smoking-related disease which cause death among smokers. You all were wrong; heart disease stands on the top of the shelves that kill smoker’s life. To prove this, here is a small survey from our side.

On a global level researches reported that merely 1, 690, 000 premature deaths occurring due to cardiovascular disease among smokers. In contrary, approximately 850, 000 lung cancer deaths and 118, 000 COPD deaths are occurring worldwide.

Due to its chemical compound and the carcinogens present in the cigarette health risks and effects are widespread and destructive. Let’s dive deeply and have a glimpse on how the cigarette smoke create impacts on your health.

Mood Simulation

Smoking can temporarily put you in good mood but dependence is common and withdrawal side effects like anxiety and irritability can be challenging to perform.

Makes you Blind

Smoking doesn’t do your peepers any good. Yes, cigarette craving can make your eyes sting, vision loss, blindness, cataracts and more. In addition to this, smoking increases your risk of age-related macular degeneration, the leading cause of blindness in adults over the age of 65.

Cardiovascular Disease

Next, smoking craving lead to greater risk for heart and blood vessels which causes stroke and coronary disease and have an early sign of cardiovascular disease. Even people who smoke fewer than five cigarettes a day might damages blood vessels and make them thicken and grow narrower.

Hip Fracture

Generally, smokers lose bone density at a faster rate than non-smokers which put you at risk for breaking body parts like your hip. Putting down the cigarettes can help you to slow down this process and keep you breaking a sweat not your bones on the dance floor.

Rheumatoid Arthritis

One of the chronic inflammatory disease is rheumatoid arthritis which commonly occur for women and thus affects the joints in your hand and feet. Hence, it causes painful swelling and eventually results in bone loss and joint deformity.

Respiratory Disease

Smoking can cause lung disease and thus damage your airways and the small air sacs (alveoli) found in your lungs. On this account, smokers can ae affected by the Lung cancer, Chronic bronchitis, Emphysema, Cough & Sputum, Shortness of breath, Cold & Flu, Pneumonia, Asthma and tuberculosis.

Fertility Issues

Male smokers have a higher risk of sexual impotence the more they smoke and the longer they smoke. As a result, it also affects sperm and reduces fertility and increases the risk for miscarriage and birth defects. This case of instance not only affects men’s sex life, it also damages a women’s reproductive health. Yes, women who smoke are more likely to have troubles in getting pregnant.

Wrapping Up

Cigarettes snuff out life at an alarming rate. So, it’s the correct day to quit smoking and don’t waste any more of your life on cigarettes. Take back your life and deserve the freedom and long-lasting benefits that smoking cessation brings.

The use of tobacco has reached epidemic proportions across the world, and, despite efforts to overcome smoking tendencies, the problem is getting bigger every year. While smokers are fully aware that cigarettes do not give anything except harm to their health, they will ignore every warning until a sudden click and tell them that it is time to stop. So, instead of looking at the benefits of quitting, here are some facts that can put the level of problem in perspective.

Youth Smoking Statistics:

In 1997, the smoking reached its peak with 36.4 percent reporting among American youth who made cigarettes a try. According to a report of the Center for Disease Control and Prevention (CDC), this figure has been more than 10 percent since then. Around 6.5 trillion cigarettes are sold around the world each year which translates roughly about 18 billion cigarettes per day. Over 7000 chemicals are identified in cigarettes which is potentially harmful leads to cancer.

It is believed that the increasing popularity of flavored tobacco is considered to be the next public health hazard in adolescence. As of 2014, 73 percent of high school smokers and 56 percent of secondary school children reported the use of tasting tobacco. Meanwhile, 4.3 percent of secondary school students and 11.3 percent of high school students said using e-cigarettes. In addition, 2.2 percent of secondary school students and 5.8 percent of high school students reported using chewing tobacco, a practice which is strongly related to oral cancer.

Current health statistics

While smokers are often believed that lung cancer and other smoking diseases are “roll of dice” beyond their control, consider these facts:

  • Tobacco kills half of all smokers today
  • At the global level, tobacco causes six million deaths per year. It’s a death every five seconds.
  • In the total number of deaths, 600,000 smokers came in contact with other smoke.

Every five cigarette you smoke reduces your life by five to 11 minutes throughout life, which can reduce your life expectancy for 12 years.

The Tobacco Industry Today

Every year around 6.5 trillion cigarettes are sold worldwide, which translates to approximately 18 billion cigarettes per day. It is a lucrative industry and regarding supply and demand, makes the fortune of the world the poorest of the world to a great extent. About 80 percent of the estimated one billion smokers in the world live in low- and middle-income countries. One of the estimated 33 million tobacco farm workers in the industry lives in more impoverished communities and areas. 

In some of these countries, children have to be forced to work in fields to help pay family bills. This puts them and other agricultural workers at risk of green tobacco disease, due to the absorption of nicotine through to the skin by the operation of wet leaves, a disease.

While the United States has significantly reduced its share of tobacco farming over 180,000 farms in the 1980s to just over 10,000 today, it is still the fourth largest producer in the world. This is the fact that smoking-related diseases cost the U.S. more than $ 300 billion per year.


We know that smoking is very harmful to health and getting out of smoking habit is indeed a challenging one. Believing in yourself is the first step to success. The mind and body should be in control once you start to quit smoking. The psychological symptoms will give a new feel and create an undesirable situation. Setting a mindset to get out of smoking is the magical thing and replace your losing attitude to winning attitude which gradually changes your mindset towards a positive way.

Setting up your mind:

How will you react if your loved ones fall into continuous smoking? Help them to make up their mind to settle and get out from nicotine addiction one at a time by feeding some of the quit programs by insisting about daily doses during an early stage of quitting. Smoking is associated with a pleasant and comfortable feeling for many smokers. Insist your loved ones regarding smoke-related diseases where it moves your family, friend’s life too far away at an alarming rate. According to the world health organization, 6 million adults around the world die from tobacco-related causes every year as per the survey. The scary statistics of smoking helps them to recognize hazardous of smoking. Foster a mindset to give up smoking is the most powerful habit that can help us to change and how we think about smoking. Start reading about nicotine addiction and the recovery process which trip up against negativity surrounds you. Educating is the most powerful tool which puts you in the driver seat while following the quit program.

Make a note of your smoking time which helps you to recognize yourself. Men and women health will be affected differently when they urge to smoke. Have a focus in the early morning and get your nicotine fix before the workday. Then in office work hours, you are urged to smoke and make use of opportunities by diverting your mind with the help of some pleasant music or talk with your loved ones about the future goals. Always think about your family when you plan to take a puff with cigarettes. Take some hours without smoking, and you start to feel on edge in the first hour. By the end of the second hour, you might think that nobody should talk to you. You might go beyond the level of irritation which urges you to smoke, and it will be forefront in your mind. Control yourself without a cigarette until lunch time. That’s a great victory for you on this plan of quitting the program.

Find the opportunities to stay happy and ignore things which affect your social life. If you are a chain smoker, then you can’t be able to stop suddenly instead you can stop off for a pack and convert those into single numbers. Spend more time with friends who don’t like smoking which help you to quit easily. Think about the people who died because of cancer and sometimes the whole world is on some crazy health kick.

Quitting from smoking is the most challenging part of life. There are more issues with smokers who indulge in this habit continuously. Stress and anxiety will play the major role in smoker’s life where they are searching for happiness through the paper of addictive substances. Quitting tobacco is possible by dealing with your mind and heart by blocking certain emotions and encounters by hiding behind a wall of smoke. What happens to your health when you withdraw the nicotine in day to day life?

1. Fatigue
2. Insomnia
3. Lack of Concentration
4. Headache
5. Cough
6. Sore throat
7. Dry mouth
8. Tightness in the chest

Temporary changes in metabolism happen when you quit smoking. It may cause a small upward shift on a scale for about 5 to 8 pounds. In the initial stage of quitting the weight will increase gradually, and you can get it off within a few weeks by following the strict diet. What triggers you the most which put you in the situation to smoke?

1. Anger
2. Fatigue
3. Joy

Changes in body:

As soon as the person stops smoking their body begins to recover in some ways. After 1 hour, after the last cigarette is smoked the heart rate drops and it comes back to normal, even the blood pressure will begin to drop, and the circulation may start to improve. The toxins gas present inside the cigarette known as carbon monoxide which is more harmful to lungs where it prevents oxygen flow. After 12 hours without smoking the carbon monoxide returns to normal and it increases the flow of the body’s oxygen levels. After a day, the risk of heart attack will be gradually decreased, and the nerve endings will come back to normal, and you can experience a heightened sense of smell and more vivid tastes.

The person who smokes daily have a risk of stroke after several years. If you quit smoking after five years, the body has healed itself, and it widens the blood vessels which results in lower risk strokes. The chain smokers may cause cancer, and after ten years the chance of has been significantly reduced to the same level of a non-smoker.

Control your stress:

Control your stress with the help of regular exercise in morning & evening. Exercise provides you with a fantastic outlet for frustrations and stress. Also, it is one of the best distraction tools where you can get out from the smoking environment that do wonders for your mood. Optimists tend to stay healthier and get sick less often. They are less reactive to stress and see things differently. Challenges in life will improve your motivational factor, and we should look at those opportunities to transform lives with more problem-solving abilities. Cut out significant problems at the workplace and feel the stress & smoke-free lifestyle. Keep yourself busy and don’t let your mind to think about smoking and live your life on the verge of being overwhelming quickly. Go for jogging regularly and take a warm bath is a great way to relax and de-stress.

If you have made up your mind to quit smoking, Congrats!

Its going to be a rollercoaster ride. Your going to feel good about it some days, and terrible other days.  But trust us, Its very temporary. You will return to your best self, free from smoke very soon.

There are a few things that you can do before you start your journey to make it a little easier.

  • The first thing to do to get ready is to decide on a date to quit. Try not to make a quick decision. The faster you decide there are chances you might revert faster. Fix a date within the next two weeks or decide on an occasion like a birthday or a festival. Try making it an event with your family. This allows you to mentally fix a commitment and get prepared in all the below mentioned ways and ensure you quit and stay quit.
  • Make your environment, be it your room, car, terrace or any place you smoke free from anything that can remind you of smoking. Remove the leftover buds, ashtrays, cigarette cartons from the place. Clean the place if possible to remove the odor. This exercise, apart from stopping the places from reminding you to smoke, will give you a very good feeling that you had taken your first step towards quit smoking.
  • Wash all your clothes, bedspreads once as they will have the tobacco smell from your sweat.
  • Once you have taken the decision, if you have any leftover cigarettes with you, don’t feel committed to smoke them, dispose them. And remember to dispose the emergency or hidden stash that you might be having.
  • Decide upon a physical activity that you would like to do during the processing of quitting. Even moderate physical activities reduce the urge to smoke. Withdrawal symptoms and cravings to smoke decreases during your exercise and for up to an hour after that. Enroll yourself for the activity or buy accessories that you would need. This makes you feel motivated and committed to do the activity
  • Start informing your closed ones or the ones you spent most of your time with about your decision. This gives you a moral commitment to stay quit. Also, you would get the needed support from them.
  • Prepare you QUIT PLAN. This reminds you of reasons why you chose the journey to quit, and the support you would need in the points of struggle. Put it on your work station, near your mirror or any place you would see often to keep you reminding of the plan you have made.
  • Choose a good NRT product that would help you face the physical challenge in quitting. NicoMeltz is one such innovative product that can really help you to break the urge to smoke. It gives instant gratification
  • If you could identify someone who has been through the journey and is successful to quit smoking, spend some time with them to know their experience and how their life has changed for good after they quit smoking
  • Motivate yourself by choosing smaller goals and rewarding yourself when you achieve them. It could be being smoke free for a week or during a weekend where you smoke a lot. Or even reducing the number of cigarettes you smoke every day.