"You are not smoking a cigarette; it's cigarette that is smoking you."

Kicking the habit of smoking is a really a tough challenge, however, it's not impossible. Smoking is the leading cause of death in the United States every year and it's the right time to be aware of it.

Around 480,000 Americans die from smoking, most importantly, almost 42,000 die from second-hand smoke; a real matter of concern for all. Millions of people are living with some kind of smoking-related illnesses.

Geoff Michaelson, Ph.D. said,

"About 75 percent go back to smoking."

"But the key is to not get discouraged. The truth is that the more time a person puts into stopping."

According to him, the first week to 10 days is the toughest part. It takes around 10 days for nicotine to completely clear out of your system.

Hence, here are seven ways to reach the goal of becoming an ex-smoker:

7. Avoid Alcohol and Coffee

Lots of smokers fail to quit smoking when they are having a drink or their morning coffee.

Source: CF. jiraygroup

 Professor Peter Hajek from the Wolfson Institute of Preventive Medicine said,

"If you’ve developed an association between coffee or alcohol and smoking, you’ll experience an increased temptation to light up in these situations once you stop smoking."

It's very important to understand that the combination of smoking and alcohol increases the risk of developing mouth cancer by 38 times.

Hence, it's better to have a control over drinking habits too.

6. When Feel Like Quitting, Ask Why You Began?

The risk of degrading health is the leading cause why many people tend to quit smoking than the financial one.

Source: About Islam

Whenever you come with a strong desire to smoke, just think about your determination and try to divert your mind in some other recreational activities.

Some people quit the habit after they become an asthma patient whereas some people who are expecting a baby will generally leave smoking for all the right reason. These strong reasons definitely help them to move forward leading a healthy and happy life.

5. Try Some Nicotine Substitutes

Nicotine is the main addictive compound present in a cigarette that affects many vital organs including the brain.

Nicotine Replacement Therapy (NRT) works best to control cravings in the early stages of withdrawal from smoking.

Source: Wall Street Journal

It's the process of delivering small doses of nicotine and no other hazardous chemicals loaded in cigarettes. 

NRT is available in many forms suiting the preference of an individual.

4. Combat Craving For Smoking with Food and Exercises

It's normal to feel anxious, depressed or cranky when you are trying to quit smoking. Ask many ex-smokers, the struggle is for real. 

Get sufficient sleep, healthy food and keep your body well hydrated. Eat several small meals a day instead a couple of heavy diets.

Source: Live Strong

When you feel the urge to light up, take an immediate shower. You can go for a walk, hit the gym or try some amazing dance.

Exercise can definitely reduce the stress and make you feel better.

3. Practice Yoga Daily

Some recent studies have proved that yoga and cardiovascular exercise can help decrease nicotine cravings.

Source: New York Post

You can go for a walk early morning breathing fresh air from the environment as the vehicles aren't running that often in the morning. Perform yoga and deep breathing techniques that are inherently relaxing and beneficial for the mind and body.

Those activities relieve stress and anxiety that reduces nicotine craving and makes you feel healthy from within.

2. Don't Be Afraid to Ask for Counseling

It's very important to understand that psychology plays an important role to overcome smoking habits.

Counseling by itself, won't help you avoid smoking. The chances to quit smoking becomes even stronger when combined with therapy and medication.

Source: Alcohol Rehab Guide

There are varied options in the form of regular, face-to-face sessions or telephone calls. 'Quit smoking' programs on the Internet can definitely help you ahead.

1. If All Fails, Try Therapy

Some studies conducted by the National Institute on Alcohol Abuse and Alcoholism, in Bethesda, Maryland suggests that smokers are prone to suffer from mental health and psychiatric issues like depression, obsessive-compulsive disorder, agoraphobia, social phobia, and anxiety disorders.

Source: Positive Coaching

If you seriously to give up smoking, you need to win all the underlying emotional issues. Hence consult a physician and get therapies if you are facing some serious mental traumas.

As very few people succeed in their attempt to avoid smoking, still, stay determined and attain your goal, for yourself only!