Quit smoking tobacco

January 15, 2025

A step towards a nicotine-free future

Anyone who has ever started has probably thought about it: shouldn't I just stop?

Some persevere, others accept it, and some struggle for months or years before taking the first steps. It is not easy for most, despite the fact that we all know what it can do to us and our loved ones. Our society strives for a smoke-free future, and it is never too late to contribute to this by quitting smoking yourself.

This blog contains some tips & tricks to help you on your way.

Tobacco: Where Does It Come From?

Tobacco originates from the Americas, where indigenous peoples have used it for thousands of years in ritual, as a medicine and for relaxation. It was traditionally used in spiritual and healing rituals, often as an offering or to connect with the spirit world. Tobacco was a symbol of purification, prayer and communication with higher powers.

In the 16th century, European explorers brought tobacco to Europe. Its use quickly grew, especially through pipe smoking and later cigars. With the invention of the cigarette in the 19th century and the industrialization of tobacco production, smoking became increasingly popular. Advertisements in the 20th century reinforced this, despite growing knowledge of its harmful effects. Today, tobacco is responsible for millions of deaths worldwide each year, and many countries are trying to reduce its use.

5 Best Tips for Quitting Smoking

Make a clear plan

Set a quit date and prepare yourself mentally. Write down your reasons for quitting and keep them handy for motivation. For some, it helps to quit when your personal supply is depleted, for others it can help to feel like you always have something to fall back on.

Identify your trigger

What makes you smoke? Stress, boredom or social situations? By recognizing these triggers you can avoid or deal with them. A craving usually only lasts a few minutes, if you can keep yourself busy long enough it will only get easier.

Replace the habit

Replace the actions you perform when you re-smoke with a new positive action, such as learning a language, stretching, cleaning something, drinking a glass or two of water, meditating, or enjoying a nice cup of tea.

Reward yourself

Set milestones, such as being smoke-free for a week or month, and treat yourself to something nice, like a day out or a purchase with the money you saved.

Ask for help

You can reach out to people around you, maybe someone is going through the same thing or has already overcome their battle against nicotine. You can also seek professional guidance if you really can't do it alone, such as a coach or GP, who can help you with practical tips and possibly aids such as nicotine patches or chewing gum.

Why Tea Can Help You Quit Smoking

Tea not only offers a healthy alternative to unhealthy habits, but also a moment of calm and focus. Ingredients like raspberry leaf and hibiscus contain antioxidants that help the body recover from the damage caused by smoking, while herbs like calendula have anti-inflammatory properties.

A growing number of people are also discovering the potential benefits of CBD (cannabidiol), a non-psychoactive compound from the cannabis plant. Our tea is naturally rich in CBDA, which can be converted into CBD by heating. CBD can help reduce anxiety, which is often a trigger for smoking. In addition, some studies suggest that CBD may play a role in reducing nicotine cravings through its interaction with the body’s endocannabinoid system, which is involved in stress regulation and addiction. A cup of herbal tea can therefore be a natural aid to support you in quitting smoking.

To products

9 Things to Distract or Motivate Yourself With

Drink a cup of tea

For example, choose a soothing herbal tea with CBD to calm your senses and reduce the need for a cigarette.

Remind yourself of all the benefits that quitting smoking will bring, to your health, wallet, etc.

Write in a diary

Record your feelings and progress to stay aware of your motivation. If you struggle with this, start by writing down at least 1 sentence to describe your day and see where that takes you, or if you let it be.

If writing isn't your thing, you can use a microphone function of a note taking app on your phone.

Talk to a trusted person

Sharing how you feel can help and offer support. Perhaps a friend has the ability to offer you encouragement, distraction or simply a listening ear.

Get moving

A walk or a workout reduces stress and gives you a good feeling by producing endorphins.

When you start exercising more, you will notice more progress after a few weeks and you will immediately have a good distraction.

Start a hobby

Paint, code, write poetry, knit, crochet, skate, or try something you've always wanted to do like learning a musical instrument or a dance style.

Read a book or listen to a podcast, watch a documentary series or learn a new language.

Lose yourself in an inspiring story or learn something new to keep your mind occupied.

Challenge yourself

Treat or challenge yourself to go out alone, for example to a concert or book market.

Getting to know yourself in new ways and perhaps being surprised by the outcome can be a good start to breaking unwanted patterns.

Keep convincing yourself why it is nice to be healthy, there is enough to discover to fill a whole life.

It's never too late to start!


Healthy snacks

Natural chewing gum, nuts or carrot, cucumber (other vegetable) sticks with hummus or tapenade, for example, can keep you busy and are a healthy addition to your recovering body.

Take time for yourself

Put your phone on silent and put it aside so you can really have some undisturbed time for yourself, we all deserve that sometimes. You are your priority now.

Pamper yourself with a bath or shower. You can put a few drops of essential oil on the wall (not directly in the path of the water but where you can easily rinse it away later) to create a spa feeling. A face mask and/or foot bath will also suffice, whatever you feel comfortable with, and enjoy a relaxing tea.

Practice breathing exercises

Breathing exercises can help mimic that calming effect and reduce cravings. It teaches you to consciously relax without the harmful effects of smoking.

A simple but effective technique is the “4 in -4 hold -6 out breath”.

This one is easy to learn and helps to reduce stress and control the urge to smoke. Further down there are 3 more examples of breathing exercises you can use.

3x Breathing exercises

  • Quick relaxation

    Mini break: the 3-3-3 method

    Perfect for when you're on the go or have little time.

    Here's how to do it:

    • Breathe in calmly through your nose for 3 seconds.
    • Hold your breath for 3 seconds.
    • Exhale slowly through your mouth for 3 seconds.

    Repeat : Do this 5 times in a row. This calms your nervous system and gives you an instant sense of control.

  • Long term rest

    Creating Breathing Space: The 5-5-10 Method

    Ideal if you're feeling overwhelmed and want to clear your head.

    Here's how to do it:

    • Breathe in through your nose for 5 seconds.
    • Hold your breath for 5 seconds.
    • Exhale through your mouth for 10 seconds, slowly and evenly.

    Repeat : Do this at least 3 times. This method slows down your heart rate and helps you to think clearly.

  • When you are sitting or lying down

    The wave breathing

    This method works best if you can take a moment to fully concentrate on your breathing.

    Here's how to do it:

    • Place one hand on your chest and one on your stomach.
    • Inhale deeply through your nose, expanding your belly (hand on your belly moves more than the hand on your chest). Count to 4 as you inhale.
    • Exhale slowly through your mouth, counting to 6. Feel your belly pull in.

    Repeat : Do this for 1-2 minutes. It promotes relaxation and helps release tension.

Conclusion

Quitting smoking is a process, and every step you take, no matter how small, is a victory. By using breathing exercises, you not only give yourself peace and control, but also a powerful tool to let go of temptations. Every deep breath is a fresh start—a way to strengthen your body and mind.

Be proud of yourself. You now have not only the knowledge, but also the tools to move forward in a positive way. Keep breathing, keep choosing yourself, and remember: every day without tobacco is one step closer to a healthier, freer life.

Source:

  • World Health Organization (WHO) – Tobacco Fact SheetsRokeninfo.nl – Facts and figures about tobacco
    Allen Carr – Easy Way to Stop Smoking
  • National Expertise Center for Tobacco DiscouragementHindocha, C., et al. (2018). "Cannabidiol reverses attentional bias to cigarette cues in a human experimental model of tobacco withdrawal."
  • Addiction.McPartland, JM, et al. (2014). “The endocannabinoid system as a target for the treatment of neuropsychiatric disease.” Neurotherapeutics.
Please note: We are not medically qualified to give advice, the information we provide, as well as the products we offer, are not intended as medical advice. Our CBD tea is not a substitute for professional medical advice, diagnosis or treatment. Although many people have positive experiences with CBD, the effects are *not yet* scientifically proven or medically substantiated. We always recommend consulting a doctor or healthcare provider before starting to use CBD, especially if you have any health conditions or are taking medications.