Successfully quitting smoking often requires many tries, according to the American Lung Association. However, people who want to quit smoking shouldn't be put off by this fact. Proper planning, using nicotine replacement products, addressing psychological and behavioral components and having appropriate support are just a few things that may help a person quit smoking for good.
Make a Plan
To make the first day of being smoke-free as easy as possible, people should do a little prep work beforehand. Making a plan of how they'd like to avoid smoking will ensure that this first day goes smoothly. Some decide to use nicotine replacement products, some quit cold turkey and some use behavior modification techniques to control their cravings and habits. Although the quitting method is just a personal preference, someone who takes the time to make and follow a plan that first day will tend to do better than someone who just wings it, explains the stop-smoking website BecomeAnEx.org.
Consider Using Aids
Using smoking cessation products, rather than quitting cold turkey, can improve the chances of successfully quitting smoking. Seven products are approved by the U.S. Food and Drug Administration for this purpose. These include over-the-counter nicotine patches, lozenges and gum, and prescription nicotine inhalers and nasal sprays. The medications bupropion and varenicline also are prescribed as aids to smoking cessation. For those people who don't wish to use a smoking cessation product, turning to things like lollipops, hard candy or chewing gum instead of cigarettes may help.
Replace Habits and Avoid Triggers
Although the physical addiction to cigarettes is very real, the ability to resist the mental urge to light up is crucial for smoking cessation success. To combat these urges, the website BecomeAnEx.org recommends attempting to separate the cigarette from the environmental and physical triggers that cause a person to reach for a cigarette. For example, many people will always reach for a cigarette while driving. Replacing the smoking habit with something else while driving, such as drinking coffee, listening to an audiobook or sucking on hard candy, will break the mental association of driving with smoking.
In addition, it is wise to avoid triggers and temptations entirely when possible. Although a person trying to quit smoking will eventually need to learn resist the urge no matter what is going on, it is probably best to avoid places with smoking triggers entirely when first starting to go smoke-free. The American Cancer Society recommends spending a good deal of time at public places like libraries, churches, museums or malls that don't allow smoking to avoid the temptation of lighting up.
Find Support
Medications and smoking cessation products can be effective ways to stop smoking, but getting counseling or joining a support group at the same time will make the likelihood of success even stronger, according to the American Lung Association. Many programs are available, including individual counseling, telephone hotlines, support groups and educational programs. While some people do not think this type of support is necessary until it becomes obvious that they cannot quit on their own without help, seeking this support on the very first day may make the entire process easier.
