Quitting smoking: a step towards a smoke-free future

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

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

Tobacco: Where Does It Come From?

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

In the 16th century, European explorers brought tobacco to Europe. Its use quickly grew, primarily 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 trend, despite growing awareness 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 to quit smoking

1. 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.

2. Identify your triggers

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.

3. Replace a habit with a healthy habit

Replace the cigarette with something positive, such as exercising, meditating, or enjoying a delicious cup of tea.

4. 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.

5. 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 does tea 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 contain antioxidants that help the body recover from the damage caused by smoking, while herbs like calendula are anti-inflammatory, while chamomile or lavender can help reduce cravings and relieve stress.

Some people also use various herbal blends or official tobacco substitutes to initially overcome physical cravings. Tobacco substitutes can help you reduce your nicotine intake while maintaining the habit of smoking for a while. This helps you get started and can help prevent a relapse. Keep in mind that every combustion process releases substances, and inhaling smoke can be harmful or even fatal, just like with tobacco.

9 Things to Distract or Motivate Yourself

1. Drink a cup of tea

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

2. Get moving

A walk or a workout reduces stress and makes you feel good by releasing endorphins. When you start moving more and get oxygen flowing through your lungs, you'll notice progress after just a few weeks.

3. Start a Hobby

Paint, program, write poems, knit, crochet, or try something you've always wanted to do like learning to play a musical instrument.

4. Read a book or listen to a podcast

Lose yourself in an inspiring story or learn something new.

5. Nibble on healthy snacks

Carrot sticks, nuts or sugar-free chewing gum can keep you busy.

6. Write in a diary

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

7. Talk to a friend

Sharing how you feel can help and provide support.

8. Practice breathing exercises

Calming techniques help reduce stress and the urge to smoke.

9. Create a spa moment

Pamper yourself with a bath or shower and a few drops of essential oil to create a spa feeling. A facial mask and/or foot bath can also be sufficient, and enjoy a relaxing tea.