Tobacco is a plant from which its leaves are extracted to form cigarettes. Each cigarette contains many chemical substances harmful to our health, capable of producing physical and psychological dependence. For this reason, it is important to know what are the effective strategies for quitting tobacco .

How does this addiction work?

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

Psychological dependence occurs when the cigarette starts to be a tool, a resource to face different daily situations. For example, when one is anxious, nervous, alone, or even accompanied; in this last case, the cigarette is functioning as a socializing instrument.

Many smokers, even if they have information about the possible consequences of consumption, continue to smoke tobacco, so it would be interesting to change 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 produce cardiovascular and pulmonary diseases and cancers in different parts of the body. Among the relevant data reported by the Ministry of Health of the Nation of Argentina, we can highlight that, after 20 minutes of quitting smoking, blood pressure and heart rate decrease to normal values; after 48 hours, the senses of taste and smell recover; after a month, the difficulties to perform physical activity are reduced; after a year, the risk of suffering heart attacks is reduced by half and after 4 years, it equals the risk of non-smokers.

However, is still smoked . We must, beyond informing about the negative consequences of smoking, promote the benefits of quitting smoking to prevent or reduce smoking. So, what are you waiting for to quit smoking?

How to quit?

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

1. Recognize the difficulties of smoking tobacco

You can write them down on paper to organize them in your mind and become truly aware of the limitations that smoking generates in you.

Record when you feel like smoking

Knowing the moments of greatest vulnerability is fundamental to start quitting smoking. At what times do you feel like it, when you feel like it, when you go to what place, when you talk to whom?

3. Remove the elements that remind you of smoking

Remove 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 those closest to you that you are trying to quit smoking

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

5. Implementing new ways of dealing with situations and unpleasant feelings

These new ways should be healthy ways to deal with stress, anxiety, nervousness, irritability, etc. They should be activities that you enjoy and generate well-being : walking, running or any other sport, reading something entertaining, calling a friend, writing.

6. Don’t pretend to leave it overnight

Consider a gradual move away from tobacco. Try to gradually reduce the amount of cigarettes you smoke per day . Reduction goals can be set week by week or every day.

7. Seeks professional attention

It is recommended that you complement these strategies to undertake the path that takes you away from tobacco with professionals who help you to quit . Doctors and psychologists can make your decision more enjoyable, with more containment and specialised support.



Quitting doesn’t have to be an unbearable sacrifice. If you think about all the good you can get from quitting smoking, it can become an enjoyable path to finding new ways to live .

The earlier you quit smoking, the better your chances of avoiding disease and regaining what has been lost through consumption. However, it is never too late.