4 Science-Back Ways To Quit Smoking

Deciding to quit smoking is a huge deal for your health. I know, though, that saying goodbye to cigarettes can feel like you’re trying to beat a mythical creature in an epic battle.

I grew up with both parents smoking. One of my earliest memories is of being on an airplane and playing with the ashtrays between the seats while smoke filled the air in the cabin. I also kicked a nasty chewing tobacco habit back in 2008. It wasn’t easy.

But here’s the good news: you’re not alone. There’s a wealth of scientific research available to back you up and show you the way to a smoke-free life.

Today, we’re diving into some effective strategies by the Global Wellness Institute (GWI) that are backed by science to help you finally kick the habit. You’ll be surprised by the solutions.

1. Cash Rewards: Because Who Doesn’t Love Money?

Here’s an interesting thought: what if quitting smoking could also mean getting a little richer?

According to a 2019 meta-analysis from Cochrane Reviews, which you can dive into here, money can actually make a big difference.

This study pooled results from over 21,000 participants across 33 studies and discovered that financial incentives significantly increase the chances of quitting for good.

And it seems the amount doesn’t really matter; even a $100 reward can be just as motivating as a larger sum.

Here’s What You Can Do:

• Chat with your doctor: They might know of financial incentive programs for quitting smoking in your area.
• Do a bit of Googling: Check if local organizations or smoking cessation apps are offering financial rewards for quitting.

2. E-Cigarettes: A Mixed Bag

The conversation around e-cigarettes is a bit of a rollercoaster. I, for one, find it very hard to endorse them. They might help you quit, but they also come with a warning label.

Despite my personal opinion, a study by the UK National Health Service in 2019 found that e-cigarettes could nearly double your chances of quitting compared to traditional nicotine replacements like patches or gum.

Still, we need more research to understand their long-term effects fully.

Here’s What You Can Do:

• Discuss with your healthcare provider: If you’re considering e-cigarettes as a way to quit, it’s a good idea to talk it over with your doctor first.

3. Use Work and Tech to Your Advantage

Your job and your smartphone could be the missing link in quitting smoking.

A 2014 Cochrane review looked at 57 studies and highlighted the success of workplace interventions.

Another review in 2012 found that support through mobile phones, like motivational messages and advice, significantly improved quit rates.

Here’s What You Can Do:

• Reach out to HR: Your workplace might have a smoking cessation program.
• Download a quit smoking app: There are plenty of apps out there designed to support you in quitting. In Germany, many are paid for by the public healthcare system.

4. Gather Your Support Sqwod

Quitting smoking is a personal journey, but you don’t have to go it alone. If you have failed at it alone, here are some resources that can help:

• The National Cancer Institute offers a ton of information on quitting smoking. Check them out for resources and tips.
• The Centers for Disease Control and Prevention (CDC) has a comprehensive website on smoking and tobacco use, with lots of quitting resources. Visit them here.
• The Truth Initiative is all about ending tobacco use. They offer a bunch of resources to help you quit, including a free quit smoking text message program. Find out more here.

I don’t think you need me to tell you that quitting smoking is one of the best things you can do for health.

I hope these resources help.