Rehab 4 Addiction

In this post, we share some excellent audio recordings produced by the Irish Cancer Society on quitting smoking.

If you need assistance in quitting smoking, then we urge you to listen to each recording in full.

Below, we share 15 fantastic audio files each containing separate and short topics dealing with different parts of the quitting process.

Smoking your last puff and resting the pack for life comes with a wealth of health benefits.

Just from the pleasant fragrance, this is a huge step towards minimising risks associated with heart attacks, high blood pressure; pulse rate and body temperature.

Without further ado, here are these fantastic audio records.

Also, beneath these audios, we offer you some practical tips for getting through the first week of quitting:

1. Dealing with cravings

2. Dealing with stress

3. Frequently asked questions

4. Getting active while quitting

5. Health effects of smoking

6. Maintaining a healthy weight while quitting

7. Nicotine replacement products

8. Pregnancy and smoking

9. Relapse

10. Second-hand smoke

11. Top 10 Quitting Tips

12. What is in a cigarette

13. Why Quit Smoking

14. Withdrawal Symptoms

15. Benefits of quitting


We hope you derived as much value from these records as we did ourselves. Don’t forget to share this helpful article on social media. If you write for your own blog or another publication, why not share this post with your audience by linking to this article?

We are sure your audience will benefit from the above audio recordings if either themselves or a loved one are trying to give up smoking.

Below, we now offer some tips to help you conquer that all-important first-week of giving up smoking.

Getting through Your First Week

During the first week, you will achieve an immense increase in blood oxygen level, regrowth of the nerve endings and normal sense of taste and smell.

However, getting out of tobacco is not always a walk in the park. Successful ex-smokers tried it at least once!

How you get out of the first week in quitting tobacco matters a lot as far as emerging a failure or winner is concerned.

During the smoking sessions, the body gradually becomes accustomed to chemicals in tobacco. In the long run, smoking becomes a near-permanent behaviour with ill consequences upon termination.

What to expect during the first week

The first week in quitting tobacco is riddled with a sundry of consequential signs and symptoms. This is the period when you will experience a surge in both psychological and physical realms.

These signs reach their peak in 1-3 days and go down thereafter. Therefore, the attitude and effort you put towards combating these signs matter a lot.

Here are some of the effects to expect during the first week of cutting off the nicotine products from your body:

  • Flu-like symptoms that spread to up to four weeks
  • Strong cravings that last for some minutes daily
  • Poor concentration, restlessness and/or sleeping problems
  • Depression, anxiety, irritability—these emotional changes though normal, are always stronger than expected
  • Constipation, sore throat and sneezing
  • Mouth ulcers that continue for some weeks

Down the line, you will realise that the cravings to smoke and other health effects become weaker. During this period, the body starts to realign itself to the adjustments.

To some people, four weeks are enough to get out of nicotine products completely. However, to some, the effects can go for months. Whichever the case, how determined you are is what matters.

Strategies to try for successful nicotine withdrawal

The cravings and emotional changes that the body undergoes in the first week of tobacco withdrawal is intense. Therefore, it is wise to first understand yourself.

The self-awareness helps in carrying yourself with dire integrity and consciousness.

In reality, you cannot wake up to dropping the nicotine products. Sometimes, you will need to replace them with other mild alternatives.

Therefore, it is better to talk with the doctor about it.

Here are some effective strategies to put into place to avoid relapse.

First, there are several questions that you need to ask before embarking in this epic journey.

These questions include:

  • In which mood do you smoke mostly—when happy or sad?
  • Do you like solo smoking or when accompanied by friends?
  • Which are some of the places you smoke most at?
  • Are there certain chores or activities that you must smoke when doing?

Finding absolute answers to these questions will help you with knowing the best behaviours to prioritise on.

Here are some of the strategies to put in place in the verge to minimise and manage your nicotine intake:

1. Adopt a healthy diet

Long term smoking results in depletion of essential nutrients such as some types of vitamins from the body.

This is the reason why you will see adept smokers and vapers snack so often. Replenishing these nutrients call for a well-balanced diet.

During the first week of quitting tobacco, the body undergoes a vicious circle of toxin expulsion. It requires food rich in fuel to provide the energy needed for this process.

Some of the foods to go for include whole grains, fresh fruits, lean proteins, and vegetables. Junky foods do more harm than good, so include them at your own peril.

Multivitamins stand the test of time in supplementing the bodies vitamin requirements.

When combined with the balanced diet, they help in fighting fatigue—which is one of the prominent signs during the first week of tobacco quitting. Otherwise, the diet should consist of milk, dry herbs, carrot juice, Kiwi, pomegranates, and berries.

2. Increase your water intake

Plenty of water is not only good during this crucial process but also even afterwards.

Long-term intake of nicotine usually dehydrates the body completely. That is why heavy smokers tend to have dry skins.

To reverse the condition, you will need to hydrate your system through the intake of water.

Secondly, water helps in flushing any toxin in the body. This is mainly through sweat and urine. By increasing your water intake you will be increasing the chances of efficient flushing of the toxins out of the body.

Thirdly, water also acts as craving buster. Regular intake of water makes the body all-time full. These not only help in staying in a good mood but also reduce the urge to smoke.

3. Avoid smoking triggers

Self-awareness in tobacco quit starts from identifying the triggers. Smoking triggers can be the environment, chores, friends, and moods.

The aforementioned questions should help you with choosing and drafting the smoking triggers journal.

4. Adopt distractive behaviour

Limiting your concentration to one thing can be detrimental to your mission. Sometimes whirly thoughts help. The best ways to distract yourself at home is through keeping yourself busy.

At home, when you feel like lazing around, engage in some simple chores such as washing the dishes, car, carpet; cleaning and clearing the patio or home environment.

Keep yourself rejuvenated through engaging in healthy activities. Exercises help in losing some sweat hence efficient flushing of the nicotine contents from the body.

Whenever you feel that you are idling around, go for trips, mountaineering or biking. Solo trips are the best. Just make sure not to carry a packet with you.

Otherwise, when going for group trips, choose your peers well.

5. Adopt self-motivation

Self-motivation plays a vital role when it comes to shaping the attention and perception of your mission. Set clear goals and reward yourself whenever you achieve them.

Otherwise, motivational books and other success stories help a bunch in self-motivation. The presence of a mentor is an added advantage when it comes to shaping your thoughts.


Smoking starts from the brain and so is the effective quitting. Don’t stress yourself out. Try the aforementioned strategies and stay on the path to stress-free and nicotine-free life.

Take a deep breathe and say “all is well” whenever you feel like giving up. Anyway, you are not alone!


Boris is our editor-in-chief at Rehab 4 Addiction. Boris is an addiction expert with more than 20 years in the field.  His expertise covers a broad of topics relating to addiction, rehab and recovery. Boris is an addiction therapist and assists in the alcohol detox and rehab process. Boris has been featured on a variety of websites, including the BBC, Verywell Mind and Healthline.