The latest buzz around Indian Celebrities being caught you off-guard for consuming marijuana? Are you afraid that you’re next? How about an assured way out? Have you ever considered to stop smoking weed and cigarettes, altogether?

Most people take a yearly oath to not smoke again. But how many of them succeed? A few. Because not many prepare for the journey.

Will you run a race without training for it? Oh no. Likewise, to stop smoking, you need to prepare. Warming-up your body and mind is a necessary aspect of quitting. It may be the longest part as well.

In short, this year you will not only take a New Year's Resolution to stop smoking but also stick through it by using the following prepping and planning strategies.

To Smoke or Not to Smoke?

Looking back, after that first cigarette, you could never have imagined becoming hooked, right? Turns out we were wrong about that.

If you can't go more than an hour without a cigarette, you could be addicted. Nicotine is a substance that harms, controls, and steals from you.

Thinking about stopping smoking, though, can be daunting. Imagine a devil sitting on one shoulder saying things like- “It's cool to smoke”, “All your friends smoke,” “Don't worry you won't fall sick,” “Smoking is relaxing” and so on. An Angel sitting on the other shoulder, saying stuff like, “If you give up, you would be much fitter”, “People don't like kissing smokers”, “If you keep smoking, you could get cancer,” and so on.

By acknowledging how difficult it is to quit, it makes it easier to work on it. I understand you might be concerned that you’re not going to be able to stick with it. But with gradual preparation, you will get through it.

To have the best chance of quitting, I’ve compiled this list of tried-and-tested expert tips that will help you get ready to make that long-awaited permanent shift.

Going Cold Turkey to Stop Smoking?

Cold turkey is a term used to describe stopping smoking without the assistance of quit aid. That is to absolutely stop smoking on the day you choose and never smoke again.

Undecidedly, this might have happened with many of us within this period of lockdown. However, its success rate is poor, despite being an easy method to stop smoking. As a result, following the S.T.A.R.T. Method can assure you guaranteed success.

Ready to S.T.A.R.T. the Smoke-Free Journey?

S = Set a quit date to stop smoking

A special day perhaps? Birthday or Anniversary? With this, your motivation to quit will be stronger.

You can start by reducing the number of regular cigarettes you smoke by 20% each week before you abandon them entirely.

You can also decrease the amount of each cigarette you smoke. That is, if you tend to smoke up to the filter, you might begin with leaving the last one-third of the cigarette without smoking. Leave half of it next week, and so on.

Later, start postponing lighting up the first cigarette by an hour every day. Gradually, get rid of the easy cigarettes, ones you don't really need. Finally, get away from the tougher ones.

T = Tell your support group about your plan to stop smoking

Let your friends and family know your decision to quit smoking so that they can support and encourage you. Ask people to not offer you cigarettes or smoke in your presence, beforehand. Make a pact with your Quit Buddy to quit smoking along with you, and walk this journey together.

A = Anticipate and be aware of the obstacles

A lot of people who start smoking again do so within the first three months of stopping because they didn't foresee the obstacles. Thus, plan for challenges of nicotine withdrawal and cigarette cravings, beforehand.

You can avoid eating spicy and sugary foods as they increase your cigarette cravings. When you feel like smoking, chew sugar-free gum.

Don't drink caffeine, like cola or coffee, for example. Your body is more responsive to caffeine when you are quitting. One cup of coffee might feel like five to you. Instead, drink a glass of water or juice. It's surprising how well this works.

R = Remove cigarettes from your space

Get rid of all the triggers that force you to smoke, such as cigarettes, lighters, ashtrays, and matches, that make you want to smoke. Clean your clothes, wash your car and curtains, and tidy up anything that smells like smoke.

T = Talk to your health care provider

Speak to your doctor about changing your prescriptions. Some medications may increase your urge to smoke. Take advice about smoking cessation medications and nicotine replacement therapy.

Speak to your therapist about a referral to a smoking cessation support group. Listening and talking to individuals having similar experiences will make the process of quitting smoother.

What could make you stop smoking?

Tobacco dependence is a serious disease that usually requires constant intervention and multiple attempts at quitting. Research shows that in India, more than 10 million people die each year due to tobacco.

While smoking a cigarette, the nicotine enters the lungs after which it is absorbed into the bloodstream. Within eight seconds, it reaches the brain. Those 8 SECONDS decides your lifelong physical health! Those few seconds put you in the increased risk of cancer, heart disease, and stroke.

If you can't go more than an hour without a cigarette, you could be addicted. Did you know, after quitting, a lot of good things will happen to you and your body very quickly. What, you ask?

Within just 20 minutes, your heart rate and blood pressure go down.

Within 12 hours your carbon monoxide levels in your body will go back to normal.

Within 6 months of quitting: Coughing, tiredness, sinus congestion, and shortness of breath all improve. The circulation improves, thereby coughing and wheezing goes down

Within 1 year of quitting, the risk of heart attack goes down to half that someone who still smokes

Within 10 years of quitting, the risk of dying from lung cancer falls to half that of someone who is still smoking.

Within 15 years of quitting: The risk of dying from a heart attack becomes the same as for someone who has never smoked.

What is in it for you? (Of course, apart from a healthy lifestyle!)

The answer is Freedom. Freedom to have the extra time and the mental girth to invest in activities of your interest.

If you’re a smoker, you already know that smoking is expensive. You do the Math! Find out your smoking cost, to understand how much you can save.

You can put away the money spent on smoking each day. Start a reward fund with the money you save to treat yourself for when you finally quit smoking for good. Perhaps, use the money for your leisure activities, or save for your dream house, car, or a trip you have long waited for.

Quitting will not only improve your life expectancy, but experts also suggest that ex-smokers typically have lower levels of stress and feel happier after quitting.

Ready to Walk on the Quitting Road?

Imagine: Are you able to see yourself? You stopped smoking! Does that seem real? Family and friends congratulating you for quitting! Your breath and clothes smelling fresher! You are free from your addiction! You have extra money to celebrate your success!

It usually takes a person 21 days to build a habit. In almost 66 days, the new behavior of not smoking will become automatic to you. If you happen to smoke during this period, do not give up. Don't beat yourself up by feeling guilty or like a failure for smoking. With the help of expert tips on easy and healthy ways to quit, relapse, and withdrawal can benefit you in your quitting journey.

Begin the smoke-free journey with the promise that,

This time I’m going to do something different.

What is the difference? This time, you have the map to walk the road of quitting!

If you enjoyed reading this blog, would you mind taking a second to share it with your audience?

What techniques have you used to quit smoking?