Say Goodbye to Smoking and Vaping: A Guide to a Healthier Life

Quitting smoking and vaping can be a daunting task, but it’s essential to take that first step towards better health and well-being. The benefits of quitting smoking and vaping are numerous, including reduced risk of heart disease, stroke, cancer, and respiratory illness. In this article, we’ll provide detailed tips and strategies that can help you quit smoking and vaping for good. 


  1. Set a quit date: Deciding on a specific date to quit smoking and vaping is an important step in the process. This will help you to stay focused and motivated. It’s also a good idea to tell your friends, family and colleagues about your quit date so they can support you. 
  2. Identify your triggers: Understanding the situations, emotions, and people that trigger your urge to smoke or vape is key to successfully quitting. Once you know your triggers, you can develop strategies to avoid or manage them. Triggers can be things like stress, boredom, or certain social situations. 
  3. Get support: Quitting smoking and vaping can be difficult, and having support from friends, family, or a support group can make it easier. Support can come in many forms, including talking to a loved one about your struggles, joining a quit-smoking or vaping support group 
  4. Consider medication: Nicotine replacement therapy (NRT) and prescription medications can help to reduce withdrawal symptoms and cravings. NRT products, such as gum, lozenges, patches, and inhalers, can help to reduce cravings and withdrawal symptoms. Prescription medications, such as bupropion and varenicline, can also be effective in helping people quit smoking and vaping. 
  5. Try alternative methods: While traditional methods of quitting smoking and vaping, such as NRT and prescription medications, are effective, alternative methods can also be helpful. These methods include hypnosis, acupuncture, and mindfulness techniques. Hypnosis can help to change your subconscious thoughts and behaviors related to smoking and vaping. Acupuncture can help to reduce cravings and withdrawal symptoms. Mindfulness techniques, such as meditation and yoga, can help to reduce stress and improve overall well-being. 
  6. Keep yourself busy: Finding activities that keep your mind and hands occupied can help to reduce the urge to smoke or vape. Activities like exercise, hobbies, and social activities can help to keep you occupied and take your mind off smoking and vaping. 
  7. Reward yourself: Setting small rewards for yourself as you reach milestones in your quit journey can help to keep you motivated. Rewards can be something simple like a massage or a new outfit, or something more elaborate like a vacation. 
  8. Stay positive: Quitting smoking and vaping can be difficult, but it’s important to stay positive and remind yourself of the benefits that you’ll gain from quitting. Positive self-talk and visualization techniques can help to keep you motivated. 
  9. Get professional help: If you find it difficult to quit smoking and vaping, consider seeking help from a healthcare professional. They can provide personalized advice and support to help you quit. This might include things like counselling, support groups, or medication. 
  10. Keep trying: If you slip up and smoke or vape, don’t give up. Just get back on track and keep trying until you quit for good. Remember that it often takes multiple attempts to quit, and don’t be hard on yourself if you slip up. 

Quitting smoking and vaping can be difficult, but it’s essential to take that first step towards better health and well-being. With the right mindset, support, and strategies in place, you can quit smoking and vaping for good. Remember to take care of yourself, have a plan in place for dealing with cravings and withdrawal symptoms, and seek help if needed. Your health and well-being are worth it. 


It’s also important to note that quitting smoking and vaping is not just about physically stopping the habit, it’s also about addressing any underlying emotional or psychological issues that may be contributing to your smoking or vaping. Stress, anxiety, and depression are common triggers for smoking and vaping. Identifying and addressing these underlying issues can help to increase your chances of success. 

About The Author

Dr. Krisca is a highly-educated and skilled physician who has obtained a BS Public Health degree from the University of the Philippines Manila and a Doctor of Medicine degree from the De La Salle Medical Health Sciences Institute. She is a licensed physician and also a Registered Medical Technologist. She has received additional training in Hemodialysis for Non-Nephro Physicians on duty and has completed online courses in related fields like depression in populations from John Hopkins University and positive psychiatry from The University of Sydney. Currently, she is pursuing a Master of International Health in the University of the Philippines. 


Dr. Krisca is known for her outstanding skills and compassionate approach to healthcare that make a positive impact on people’s lives. Through her passion for healthcare, she hopes to make a difference in the world and help people lead healthier, happier lives. 

Experience EVA Teleconsult