7 scientifically proven tips on how to quit smoking
In this article on how to quit smoking permanently and naturally, I present you with a summary of the scientific research on this topic.
If you want to benefit from effective advice to help you quit smoking, I invite you to read my tips carefully.
Let’s discover them now!
1 – Use implementation intentions
McWilliams & al. (2019) conducted a meta-analysis of several research studies and show that implementation intentions are effective in helping people quit smoking, and this is true both if they are used separately or in addition to other strategies.
But what are implementation intentions?
Implementation intentions are pre-established behavioral instructions that take the form of an “if…then” sentence and are intended to facilitate the performance of a given behavior.
In the specific case of a person who wants to quit smoking, an implementation intention might be: if I feel like smoking then I will eat a piece of fruit or if I want to smoke then I will call a friend who supports me in my choice to quit.
Implementation intentions are effective because they create different and better behavioral alternatives before a situation actually occurs.
When the person is faced with the situation, they are more likely to change their current behavior because they have a larger set of options and do not have to use their cognitive resources to decide what to do, so they can more easily choose behaviors that are consistent with their goal.
Implementation intentions are one of the tools a coach can use to help you quit smoking.
2 – Give yourself a financial reward
Hartmann-Boyce & al. (2021) conducted a meta-analysis of numerous scientific studies and showed that the two most effective factors in helping individuals quit smoking are having some form of psychological support or a monetary reward.
It is not surprising that having the help of a professional can help people quit smoking.
More generally, having someone to help you can keep you motivated to stick with your planned behavior, especially during the most difficult times.
The idea of receiving a reward for following through on commitments is also not new.
It is a form of conditioning that we have all been used to since birth.
We receive a reward when we fulfill our commitments or a punishment when we don’t.
What may be surprising is the type of reward, which is receiving money in exchange for quitting smoking.
In summary, to increase your chances of quitting smoking, reward your efforts with a sum of money that motivates you and get help from a professional such as a life coach.
3 – Practice mindfulness or meditation
Oikonomouet & al. (2016) show that practicing mindfulness could reduce smoking rates.
Practicing mindfulness and meditation helps facilitate awareness of different aspects of our lives.
We become better able to feel our emotions and develop a better understanding of ourselves and others.
Since awareness is the starting point for any change, mindfulness practice is likely to lead to a better understanding of the negative consequences of smoking.
As a result, the person has a more complete picture of their situation for the first time.
This allows him or her to be confronted with the reality of the facts and less with his or her own interpretations of the smoking habit.
This greater understanding of one’s addiction to tobacco makes a person who wants to quit smoking more accountable and increases the likelihood that he or she will act in a way that is consistent with his or her commitments.
4 – Create automatic alerts to remember your decision
Scott-Sheldon & al. (2016) conduct a meta-analysis of numerous studies and show the effectiveness of text messaging interventions in reducing smoking behavior.
Reminding yourself of your decision to quit smoking is a factor that can support and reinforce your motivation.
Again, this is an effective way to reinforce the awareness of your behavior, but not only.
It is also a strategy to reduce the mental burden and reinforce the implementation of a new, healthier habit.
How can you apply this advice?
For example, you can write personalized messages that you will receive by text message, email, or that will be displayed on your work tools.
The important thing is to take the time to automate this process that will allow you to reinforce both your intrinsic motivation and your new habit of no longer smoking.
5 – Combine yoga with cognitive behavioral therapy
Klinsophon & al. (2017) conduct a meta-analysis of several studies trying to show the impact of physical activity on quitting smoking and show a positive effect on smoking cessation at the end of treatment in programs where yoga is combined with cognitive-behavioral therapy.
According to these authors, yoga would reduce stress and facilitate smoking cessation.
The cognitive-behavioral approach involves helping a person become aware of his or her beliefs and the behaviors associated with those beliefs.
By changing the beliefs that limit an individual, he or she is able to make better choices and improve the quality of their life.
Two are the main strategies used in a cognitive-behavioral approach: implementation intentions and mental contrast.
Implementation intentions have already been discussed at the beginning of this article.
The mental contrast consists of identifying all the obstacles that could hinder the implementation of the desired behavior and finding solutions in advance to manage them well.
Very often mental contrast and implementation intentions are used together.
Customized coaching provided by a life coach can help you become more aware of your beliefs and change the ones that are limiting your probability of quitting smoking.
6 – Reduce your stress
Kim and al. (2019) show that people with higher levels of stress have a lower chance of being able to quit smoking.
This means that if you want to give yourself the best chance of finally quitting smoking, it’s in your best interest to better manage your stress levels.
If you are looking for natural strategies to do this, I recommend you read my article on how to relieve stress quickly.
My personal and professional experience with my clients has shown me that one of the most effective ways to reduce stress is to spend time on enjoyable activities or those that allow us to use our innate talents.
How much time do you spend on such activities?
If you realize that you are not making enough time for yourself, identify the activities that contribute to your well-being and try to do them more.
Doing this will allow you to experience more positive emotions, less negative emotions, and ultimately less stress to deal with on a daily basis.
To go further on the topic of emotions, I recommend you to read my article on how to manage emotions.
7 – Get enough support
Lancaster & Stead (2017) show that more intensive one-on-one counseling increases the likelihood of quitting compared to less intensive support. Individual support used independently of pharmacotherapy, increases the success rate of quitting by 40-80% after at least six months.
This study, therefore, shows that people who receive tailored individual support over several months have a better chance of quitting smoking than those who receive short interventions.
Tailored support such as that offered by a coach will help you better manage the difficult moments you may encounter during your journey to quit smoking.
Conclusion on how to quit smoking
In this article, I have presented 7 tips on how to quit smoking.
To take advantage of the expertise of a coach, write to us using our contact form, call us at +33 6 69 46 03 79 or contact us on WhatsApp at +33 6 69 46 03 79.
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This article is also available in other languages
Français : Comment arrêter de fumer naturellement et définitivement
Italiano: Come smettere di fumare definitivamente e naturalmente