Quitting smoking is hard--after all, it is an addiction. Some smokers determined to become ex-smokers may be able to quit cold turkey, but the majority need some extra help. Thinking through your options when it comes to becoming smoke-free is called developing an action plan. Having an action plan in place can make each step a little easier as you conquer your cravings.
Step 1
Surround yourself with a support system once you have decided it's time to quit smoking, suggests the Mayo Clinic. A support system can be informal: your spouse, children and people close to you, who will be positive and encourage you during your low periods.
If family and friends are not supportive, ask your doctor to recommend a support group for people with addictions that might help you during your quest to becoming smoke-free.
Step 2
Set a quitting date. The American Lung Association suggests quitting during the week if you primarily smoke in social situations that occur during the weekends, to better set yourself up for success. Likewise, if you smoke more during the week, break the habit on a weekend to help you resist temptation.
Step 3
Develop strategies as part of your quit smoking action plan, that will help you stay smoke-free when temptation arises. The Mayo Clinic suggests steering clear of places that you associate with smoking, such as particular restaurants or bars.
Know ahead of time what you will do when you crave a cigarette; whether you pop a piece of chewing gum or take an impromptu jog, it's important to have a plan in place.
Step 4
Optimize your success by choosing a nicotine delivery system that acts as a "step-down" to help you curb your cravings. According to the American Academy of Family Physicians, standard forms of nicotine replacement therapy include lozenges, patches, gums and nasal sprays that deliver low doses of nicotine to your system as your body adjusts to not smoking.
Discuss your options with your doctor, as some smoking cessation may be more appropriate for your health than others.
Step 5
Remember that not everyone successfully quits smoking on the first try. If you are not able to quit on your first attempt, try not to think of it as a failure, but as a first try. You may realize that you hadn't developed a strong enough action plan, and next time, will be armed with the information you need to become successfully smoke-free.
Things You'll Need
- Support group
- Medications
