5 Psychological Techniques To Quit Smoking

5 psychological techniques to quit smoking

Smoking is a vice that destroys our health. Poisoning the body, even knowing that it has such great power, and harming our health directly collides with the image of ourselves that we would like to show. Despite this, why can’t we stop? Why do we sometimes even use mental deceptions to silence our conscience?

The responsible for this brainwashing has always been and continues to be the tobacco industry. With her direct advertisements or through literature and cinema, she has managed to associate tobacco with glamor, beauty and sensuality. In short, characteristics that most of us would like to have.

The habit of smoking has many characteristics, but one of them is certainly not sensuality. The terrible consequences that this habit has on our health and on our body are now known (wrinkles, bad breath, yellow teeth, a higher risk of heart attack and lung cancer …).

Despite this, people continue to be addicted to tobacco, due to the fact that, by now, smoking is completely normal and few know it is a drug, just like all the others.

I like to smoke

Lie. Nobody likes to smoke, although many smokers loudly claim otherwise, simply because they are addicted. Inside them, there is a small “creature” that asks for food every time it is hungry: it is the withdrawal crisis that speaks for them. The proof is that the first time they tried a cigarette, they didn’t like it at all because, after all, nobody likes it.


It is always advisable to accept this reality and begin to convince yourself that it is best to consider quitting tobacco once and for all. Stop using excuses: you don’t like it, it’s not good for you, it kills you little by little, it worsens your quality of life, it bothers non-smokers, it has now lost its charm …

What can i do to quit smoking?

Psychology has created several cognitive-behavioral techniques to help smokers quit tobacco. Despite this, these techniques are only useful if the person is ready to act, that is, if the person has made the final decision to quit smoking and is motivated to do so.

The first step, therefore, is to want to change and this depends only on you.

  • Control of stimuli : it consists in eliminating or hiding all the stimuli that awaken the habit of smoking, or anything that makes you want to take out a cigarette. It can be coffee, alcohol, seeing ashtrays around the house, going to a smokers bar …
  • Change brand of cigarettes : you have to progressively change the brand of your cigarettes, moving from those you usually smoke  to a brand that contains a minimum amount of nicotine and tar. In this way, your body will gradually adapt to the reduction of those substances.
  • Progressive reduction : every week  you have to reduce the amount of cigarettes per day by 20%, until you completely give up the habit. You need to record the amount of cigarettes you smoke each day to see if you are meeting your goals. We also advise you to reduce the amount of the cigarette you smoke. If you are used to smoking a cigarette until you reach the filter, try to leave 1/3 of the cigarette intact, then half the following week and so on.
  • Postpone the time to smoke and put up with the anxiety : if you smoke as soon as you get out of bed, you must set yourself the goal of postponing that cigarette for at least half an hour. By postponing the time to smoke, you will learn to live with that annoying anxiety, you will realize that it is not as bad as it seems and, moreover, at the end of the day, you will find that you have smoked less. We also recommend that you make use of some relaxation techniques.
  • Cognitive exercises : you must be aware of the fact that tobacco is a drug that controls you, that harms you and robs you, that it takes your money to put it in the pockets of a multimillion-dollar industry … There is perhaps a positive aspect to all that?

Whenever you have an uncontrollable urge to smoke, it is very important to maintain an inner dialogue and remind yourself how bad tobacco is for your health. You don’t have to hide the truth: you don’t need tobacco, your life will be better without it, you actually want to give it up, etc.

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