Life after Quitting Smoking: A journey to freedom !!!

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Deciding to quit smoking is a monumental step towards reclaiming control over one’s health and well-being. It’s a journey that begins with a single choice, setting the stage for a transformative process of self-discovery and renewal. In this article, we delve into the multifaceted aspects of quitting smoking, exploring the physical, emotional, and social dimensions of this life-changing decision. From understanding the benefits of quitting to overcoming challenges and celebrating milestones, we embark on a comprehensive exploration of what it truly means to embrace a smoke-free lifestyle.

My Journey towards quitting smoking:

I started my smoking habits with the influence of my friends back in 2012. At first, I used to think I could quit whenever I wanted but as time passed on, these habits became serious to me. All my other habits were revolving around my smoking habit. for example, late night sleep, and consuming lots of tea, and alcohol, during those times, I gained lots of weight and reached up to 106 kg. As time passed on, I was thinking of losing weight and waking up in the morning. I started to wake up in the morning and do workout for a couple of days but was unable to continue for the long term.
my parents were not aware of my smoking habits but in the 2020 COVID-19 lockdown period, my parents caught my ashtray and cigarettes in my room.
my mom requested me to quit smoking and I said yes but still I was not able to quit. I was in KTM during the second lockdown in 2021 and it was very difficult to find cigarettes because all the shops were closed. I used to smoke 1 pack (20 cigarettes) a day and if I couldn’t manage to get cigarettes then I felt so craving for that nicotine.
one day I decided to quit smoking because I was tired of that craving and search for cigarettes in lockdown. I told my sister that I would not get out of the room for a couple of days. Then I locked myself in my room and stayed away from all my close friends. I didn’t smoke for a couple of days, again the craving started but I tolerated myself and it was more difficult at night. somehow, I didn’t smoke for a week. I went to buy my groceries in a shop and resisted myself and didn’t ask for the cigarettes. that day I had a feeling of winning over myself and did for the next day. Then I shared with my sister and brother-in-law that I quit smoking. once I shared with them then I was more conscious about these habits because I used to feel like if I again continued to smoke, I was not a man of words. So, I continued my days without cigarettes. Then at the end of 2021, I flew to the UK for my higher study, I found majority of people smoke cigarettes and vape, and I was homesick and quite stressed. The thought of smoking came to my mind but somehow, I convinced myself of not smoking and the price of cigarettes is also very expensive. Now I can say I am not a smoker anymore. I have seen on the internet that it takes 21 days to quit or create new habits but in my experience, I didn’t feel like that. Still, I had to work on that. like I don’t want to drink alcohol and tea because it can trigger my smoking habit easily.

The Physical Transformation

After I quit smoking, I chose the journey of self-improvement. I started to sleep on time and woke up early in the morning, started to do workouts and read books. I gradually reduced my weight to 85 kg, besides these, I feel fresher and more energetic. I had no more cough and constipation.  Over this period, I came to experience I got high stamina and can actively engage in physical and mental activities. 

The Emotional Journey

Quitting smoking was not just a physical journey but it is also connected emotionally. From the day of quit smoking, I am not interested in social gatherings, or parties. Some of my friends started to call me the person living in the jungle who spent their days alone. sometimes, I found myself very lonely and frustrated. However, as time passed, now I loved to be in solidarity mode. I also have a good relationship with my wife because she used to hate smoking. Now, I don’t have to die from the craving for smoking and feel proud to have made the long journey from smoker to non-smoker overcoming instant gratification.

Setting the Stage: The Decision to Quit

Before the journey towards a smoke-free life can begin, one must first make the courageous decision to quit smoking. This pivotal moment marks the beginning of a transformative journey towards improved health, enhanced well-being, and greater vitality. Whether motivated by health concerns, financial considerations, or a desire for a better quality of life, the decision to quit smoking sets the stage for a profound shift in perspective and priorities.

The Journey Begins: Embracing Change

Quitting smoking is not merely about breaking a habit; it’s about embracing change in all its complexity. It’s about stepping out of the familiar comfort zone of smoking and into the unknown territory of a smoke-free existence. This journey is characterized by moments of triumph and moments of struggle, but ultimately, it’s a journey of self-discovery and growth.

The Benefits of Quitting Smoking

Quitting smoking yields a myriad of benefits that extend far beyond just improved physical health. From enhanced mental well-being to rediscovering the joys of the senses, the benefits of quitting smoking are both tangible and profound. In the following sections, we explore the various ways in which quitting smoking can positively impact every aspect of your life.

Improved Physical Health: How Your Body Recovers

Quitting smoking initiates a remarkable process of healing and regeneration within the body. From the moment you stub out your last cigarette, your body begins to repair the damage caused by years of tobacco use. This section examines the remarkable ways in which your body recovers and rejuvenates in the wake of smoking cessation.

Respiratory System: Breathing Easier

One of the most immediate benefits of quitting smoking is improved respiratory health. As the harmful toxins and chemicals found in cigarettes are gradually eliminated from your body, your lungs begin to heal and function more efficiently. Over time, you’ll notice that you can breathe easier, with increased lung capacity and decreased respiratory symptoms.

Cardiovascular Health: A Stronger Heart

Quitting smoking also has profound benefits for your cardiovascular health. By quitting, you reduce your risk of heart disease, stroke, and other cardiovascular conditions. Your blood pressure and heart rate begin to normalize, and your risk of experiencing a heart attack decreases significantly. As a result, you’ll enjoy greater overall heart health and longevity.

Appearance: Reversing the Effects of Smoking

The effects of smoking extend beyond just your internal health; they also impact your external appearance. Smoking can accelerate the ageing process, leading to premature wrinkles, sagging skin, and a dull complexion. However, by quitting smoking, you can reverse these effects and reclaim a more youthful and vibrant appearance.

Enhanced Mental Well-being: Clearing the Fog

In addition to its physical benefits, quitting smoking can also have a profound impact on your mental well-being. As the fog of nicotine addiction lifts, you’ll experience greater mental clarity, sharper focus, and improved cognitive function. This section explores how quitting smoking can positively influence your mental health and emotional well-being.

Mental Clarity: Sharper Focus and Concentration

One of the first things many people notice after quitting smoking is an improvement in their ability to concentrate and focus. Nicotine withdrawal can initially cause feelings of fogginess and confusion, but as your body adjusts to life without cigarettes, your mental clarity improves. You’ll find it easier to stay focused on tasks, make decisions, and retain information.

Emotional Stability: Managing Stress and Anxiety

Quitting smoking can also lead to greater emotional stability and resilience. While nicotine is often used as a coping mechanism for stress and anxiety, it ultimately exacerbates these feelings over time. By quitting smoking, you break free from the cycle of nicotine dependence and develop healthier coping mechanisms for managing stress and anxiety.

Mood Enhancement: Finding Joy in Everyday Life

Perhaps one of the most rewarding aspects of quitting smoking is the newfound sense of joy and happiness that accompanies a smoke-free lifestyle. As your body detoxifies from nicotine, you’ll experience more stable moods, increased energy levels, and a greater sense of well-being. This section explores how quitting smoking can enhance your overall quality of life and bring greater happiness and fulfilment.

Rediscovering Your Senses

One of the first changes many people notice after quitting smoking is an improvement in their sense of taste and smell. Smoking dulls the taste buds and olfactory receptors, making it difficult to fully appreciate the flavors and aromas of food and drink. However, as you distance yourself from cigarettes, your taste and smell receptors begin to regenerate, allowing you to rediscover the joys of eating and drinking.

Finding Strength in Shared Experiences

Sharing your quit journey with others who understand what you’re going through can be incredibly empowering. By connecting with fellow quitters, you can exchange tips, share struggles, and celebrate successes together. Knowing that you’re not alone in your journey can provide a sense of solidarity and strength as you navigate the challenges of quitting smoking.

Connecting with Others Who Understand

While friends and family can offer love and support, sometimes it’s helpful to connect with others who have firsthand experience with quitting smoking. Whether it’s through online forums, support groups, or local quit smoking programs, connecting with others who understand the unique challenges of quitting can provide validation, encouragement, and inspiration along your quit journey.

Building Healthy Habits

Quitting smoking is more than just breaking a habit; it’s also about building a healthier lifestyle that supports your overall well-being. This section explores strategies for establishing new routines, finding alternative stress relievers, and incorporating exercise into your life to support your quit journey.

Establishing a Smoke-Free Routine

Building a smoke-free routine is essential for maintaining your quit and avoiding triggers that may tempt you to smoke. This may involve establishing new rituals and habits to replace the act of smoking, such as taking a walk after meals, practising deep breathing exercises when stressed, or enjoying a cup of tea instead of a cigarette break.

Creating New Rituals and Routines

Replacing old smoking habits with new, healthier behaviours can help reinforce your commitment to quitting. Whether it’s starting your day with a morning walk, taking regular breaks to stretch and relax, or finding alternative ways to unwind in the evening, creating new rituals and routines can help you stay focused on your goal of living smoke-free.

Finding Alternative Stress Relievers

Many people turn to smoking as a way to cope with stress, but there are plenty of healthier alternatives that can provide the same sense of relief without the harmful effects of tobacco. Whether it’s practising mindfulness meditation, engaging in physical activity, or spending time in nature, finding alternative stress relievers can help you manage stress and anxiety without turning to cigarettes.

Incorporating Exercise into Your Life

Regular exercise not only improves your physical health but also provides a powerful outlet for stress relief and mood enhancement. Whether it’s going for a run, taking a yoga class, or simply going for a brisk walk, finding ways to incorporate physical activity into your daily routine can help distract you from cravings, boost your mood, and support your overall well-being.

The Benefits of Physical Activity

Exercise offers a wide range of benefits for both your physical and mental health. From improving cardiovascular fitness and strengthening muscles to boosting mood and reducing stress, regular physical activity is essential for maintaining your quit and enjoying a healthier, happier life.

Choosing Activities You Enjoy

The key to sticking with an exercise routine is choosing activities that you genuinely enjoy. Whether it’s dancing, swimming, cycling, or playing team sports, finding activities that bring you joy and fulfilment can help you stay motivated and engaged in your fitness journey. Experiment with different types of exercise until you find what works best for you, and don’t be afraid to mix things up to keep your workouts exciting and enjoyable.

Navigating Social Situations

Social situations can present unique challenges for those who are trying to quit smoking. Whether it’s attending parties, social gatherings, or spending time with friends who smoke, navigating these situations requires careful planning and preparation. This section explores strategies for handling social pressures and triggers while staying committed to your quit journey.

Handling Social Pressures and Triggers

Peer pressure and social cues can make it difficult to resist the urge to smoke in social situations. However, with the right mindset and strategies in place, you can navigate these pressures and stay true to your commitment to quit smoking. Whether it’s politely declining offers of cigarettes, seeking out smoke-free environments, or finding alternative ways to socialize, there are many ways to stay smoke-free while still enjoying social activities.

Saying No to Temptation

Learning to say no to temptation is a crucial skill for maintaining your quit, especially in social settings where smoking may be prevalent. While it can be challenging to resist the urge to smoke, reminding yourself of your reasons for quitting and the benefits of a smoke-free life can help strengthen your resolve. Practice assertive communication and be firm in your decision to decline offers of cigarettes, even if it means temporarily stepping away from social situations where smoking is taking place.

Setting Boundaries in Social Settings

Setting boundaries is an important part of protecting your quit and prioritizing your health and well-being. Whether it’s asking friends not to smoke around you or choosing smoke-free venues for social gatherings, don’t be afraid to assert your needs and preferences. Surround yourself with people who respect and support your decision to quit smoking, and don’t hesitate to remove yourself from situations where you feel uncomfortable or tempted to smoke.

Educating Others About Your Journey

Sharing your quit journey with others can help raise awareness about the challenges of quitting smoking and inspire those around you to support your efforts. Take the opportunity to educate friends, family members, and coworkers about the benefits of quitting smoking and the importance of creating a smoke-free environment. By sharing your experiences and insights, you can help create a more supportive and understanding community for everyone trying to quit smoking.

Advocating for Your Health

Advocating for your health means standing up for yourself and prioritizing your well-being, even in the face of social pressures and expectations. Whether it’s advocating for smoke-free policies in your workplace or encouraging friends and family members to quit smoking, don’t be afraid to speak up for what you believe in. Your health is worth fighting for, and by advocating for smoke-free environments and policies, you can help create a healthier future for everyone.

Inspiring Others to Quit

One of the most powerful ways to advocate for your health is by inspiring others to quit smoking. Share your quit journey openly and honestly, and don’t be afraid to celebrate your successes along the way. Your story has the power to motivate and inspire others to take control of their health and make positive changes in their lives. By leading by example and showing others that quitting smoking is possible, you can make a real difference in the lives of those around you.

Celebrating Milestones

Quitting smoking is a significant accomplishment, and it’s essential to celebrate the milestones along the way. Whether it’s marking significant periods since your last cigarette or celebrating small victories and achievements, taking the time to acknowledge your progress is an important part of staying motivated and committed to your quit journey.

Recognizing Your Achievements

Every day that you remain smoke-free is a cause for celebration and recognition. Take the time to acknowledge your achievements and reflect on how far you’ve come since you quit smoking. Whether it’s been a week, a month, or a year since your last cigarette, each milestone is a testament to your strength, resilience, and determination to live a healthier life.

Marking Significant Periods

Quitting smoking is a journey, and it’s important to celebrate the significant periods along the way. Whether it’s your first day smoke-free, your one-month quit anniversary, or your first quit anniversary, these milestones are worth celebrating as they signify your ongoing commitment to a smoke-free life. Consider marking these occasions with a special reward or treat to commemorate your progress and remind yourself of the importance of staying smoke-free.

Celebrating Small Victories

In addition to celebrating major milestones, don’t forget to celebrate the small victories and achievements that occur along the way. Whether it’s resisting a strong craving, navigating a social situation without smoking, or reaching for a healthier coping mechanism instead of a cigarette, each small victory brings you one step closer to your goal of living smoke-free. Take the time to acknowledge and celebrate these moments of success, no matter how small they may seem.

Staying Committed to Your Quit

Quitting smoking is a journey that requires ongoing commitment and dedication, and it’s important to stay focused on your goal of living a smoke-free life. This section explores strategies for maintaining motivation, managing relapse risks, and staying committed to your quit journey for the long term.

Remembering Your Reasons for Quitting

Reflecting on the reasons why you chose to quit smoking can provide a powerful source of motivation during challenging times. Whether it’s wanting to improve your health, save money, or protect your loved ones from the dangers of secondhand smoke, reminding yourself of your motivations can strengthen your resolve to stay smoke-free, even when faced with temptation or cravings.

Acknowledging Your Hard Work

Quitting smoking requires dedication, perseverance, and hard work, and it’s important to acknowledge and honour the effort you’ve put into your quit journey. Take pride in your accomplishments and recognize the strength and resilience it takes to overcome nicotine addiction. By acknowledging your hard work and commitment, you can cultivate a sense of pride and confidence in your ability to achieve your goals and live a smoke-free life.

Embracing Life After Quitting

Quitting smoking is more than just breaking a habit; it’s about embracing a new way of life that prioritizes health, well-being, and personal growth. This final section explores the rewards of living smoke-free, from feeling proud of your accomplishments to setting new goals and aspirations for the future.

Enjoying the Benefits of Being Smoke-Free

Living smoke-free opens up a world of possibilities and opportunities for greater health, happiness, and fulfilment. Whether it’s experiencing the physical benefits of improved lung function and cardiovascular health or enjoying the mental and emotional rewards of greater clarity, confidence, and self-esteem, the benefits of quitting smoking are vast and far-reaching.

Feeling Proud of Your Accomplishment

Quitting smoking is a significant accomplishment that deserves to be celebrated and acknowledged. Take pride in the progress you’ve made and the positive changes you’ve achieved in your life. By recognizing your accomplishments and embracing your newfound identity as a non-smoker, you can cultivate a sense of pride, self-respect, and empowerment that will carry you forward on your journey to a healthier, happier life.

Embracing a Healthier Lifestyle

Quitting smoking is just the first step towards embracing a healthier lifestyle that prioritizes self-care, well-being, and personal growth. Take this opportunity to explore new hobbies and interests, engage in regular physical activity, and nourish your body with nutritious foods that support your overall health and vitality. By making positive choices that support your well-being, you can enjoy a life filled with energy, vitality, and joy.

Looking Ahead to a Brighter Future

As you embark on this new chapter of your life as a non-smoker, take the time to envision the bright future that awaits you. Set goals and aspirations for yourself, whether it’s travelling to new destinations, pursuing career opportunities, or cultivating meaningful relationships. By looking ahead with optimism and enthusiasm, you can create a future filled with endless possibilities and opportunities for growth, fulfilment, and success.

Setting New Goals and Aspirations

Quitting smoking opens up a world of possibilities for setting new goals and aspirations for yourself. Whether it’s improving your fitness, pursuing further education, or making positive changes in your career or relationships, take this opportunity to dream big and set ambitious goals that reflect your values, passions, and priorities. By setting concrete goals and taking proactive steps towards achieving them, you can create a life that is rich, meaningful, and fulfilling in every way.

Living Your Best Smoke-Free Life

Quitting smoking is a journey that requires courage, commitment, and perseverance, but the rewards are immeasurable. By embracing a smoke-free lifestyle, you can enjoy greater health, happiness, and freedom than ever before. So take pride in your accomplishments, stay committed to your goals, and embrace the journey of self-discovery and transformation that lies ahead. Your best smoke-free life awaits, and the possibilities are endless.


Quitting smoking is a transformative journey that encompasses both challenges and triumphs, but ultimately leads to a life of greater health, happiness, and freedom. As you navigate the ups and downs of your quit journey, remember that you are not alone. Reach out for support from loved ones, seek guidance from healthcare professionals, and connect with others who are on a similar path.

By setting goals, managing challenges, and staying committed to your quit, you can overcome obstacles and embrace the rewards of a smoke-free life. Celebrate your successes, learn from setbacks, and never lose sight of the reasons why you chose to quit smoking in the first place.

As you embark on this journey of self-discovery and transformation, remember that every step you take brings you closer to a brighter, healthier future. Embrace the challenges, celebrate the victories, and savour the freedom that comes with living smoke-free. Your journey may have its twists and turns, but with determination, perseverance, and a belief in yourself, you can create a life that is truly worth celebrating.

So take a deep breath, stand tall, and embrace the adventure that lies ahead. A smoke-free life awaits, filled with endless possibilities and opportunities for growth, fulfilment, and joy. You have the power to write your own story, and with every breath you take, you are creating a future that is vibrant, healthy, and smoke-free.