According to the CDC, cigarette smoking is a leading cause of disability and death in our country. Around 14 percent of the population smoked cigarettes in 2019. Yes, quitting smoking might not be as easy as lighting a cigarette, but with a strong mindset and good planning, you can get as healthy as you were before taking that first puff. Here are some tried-and-proven methods to help you quit smoking and get healthy.

1. Think of family first
When you stop smoking, you know you’re making this world a better place. Your family and friends won’t get exposed to toxic secondhand smoke. Your health and relationship with them will improve, and they will feel normal around you again. And would you not want to be an example for your kids? Tell yourself it isn’t cool to smoke.

2. Take it slow
No one expects you to quit smoking immediately. If you smoke five cigarettes a day at different intervals, try to cut down to four. Then slowly drop to two cigarettes a day. With patience and commitment, you can get to zero in a month or two.

3. Throw the stash away
Your brain cells are addicted to nicotine and may be tempted even at the sight of a cigarette pack far away. So if you’ve stashed some below your table or in your cupboard, throw them away immediately. The first measure to quit smoking is to ensure there isn’t a single cigarette anywhere near you. Stay away from smokers as well. This will reduce temptation and minimize the opportunities for smoking.

4. Talk to a doctor
Even though you can get through this alone, a word from an expert never hurts. Visiting a doctor can help lessen your cravings while going through nicotine withdrawal. Commonly prescribed medication includes nicotine patches, nasal sprays, lozenges, inhalers, and nicotine gums. Antidepressants like bupropion and nicotine receptor blockers like varenicline also help people quit smoking.

5. Beat stress
Smokers think that smoking reduces stress, but research has disproved this. Whenever you’re stressed, pause and prioritize your next move. Will you choose a three-minute escape technique that damages your health or control that urge and live a longer and better life? Distract yourself by doing exercise, listening to music, or joining a social club. Encourage yourself with statements like “I will not smoke.”

6. Avoid smoking urges
Some people smoke when they’re angry, some when stressed, and some when with friends. An effective way is to stop doing things that make you crave a cigarette. If you smoked at a specific spot, don’t go anywhere near it. Keep yourself occupied to avoid boredom that can tempt you. Substitute cigarettes with water, fruit juice, or candy. Nothing beats boredom like reading a book. These steps can help reduce and gradually avoid the urge to smoke.