1. Kick the Poisonous Habit
Most smokers know why they should quit, but because nicotine is just as addictive as cocaine or heroin, they don't know how to do it. In a report by Jack Henningfield for the National Institute on Drug Abuse, he ranked nicotine as a six on the dependence scale, the highest ranking of all the addictive substances in his study. This ranking not only outdid cocaine and heroin, it also beat caffeine and alcohol, two other legal, highly addictive drugs, and marijuana, which ranked the lowest. This dependence includes both the difficulty level of quitting and the relapse rate of those who did manage to quit. Nicotine addiction ranked high in lieu of the evidence that smoking is harmful to the user's health. This includes the fact that it's actually a poison produced by plants as a defense mechanism against bugs and is in fact a powerful toxin sold as a pesticide commercially.
2. Prepare for a Smoke-Free Life
Develop a plan to quit smoking. Tell family and friends. Mark the date on your calendar. Get rid of all your cigarettes and find substitutes, such as hard candy or gum, to help satisfy your oral fixation. The more you mentally and physically prepare, the higher your rate of success. On your quit day, keep active, change your routines, avoid situations that make you crave smoking, drink a lot of water and reduce or eliminate alcohol intake.
3. Conquer Your Inner Voice
Smoking withdrawal produces both physical and psychological effects, but most smokers find the psychological withdrawal the more difficult of the two. Heavy cravings are normal, but it helps to recognize that they are your mind's way of talking you out of cessation. Do not listen to inner voices that tell you it isn't the right time to quit, that you need only one cigarette to get through the day or that you can't enjoy life without smoking. The cravings will abate, and the desire to start smoking again will too.
4. When in Doubt, Seek Support
If you feel you just can't quit on your own, seek help before giving up. Talk to your physician about nicotine replacement therapy. Find a local smoking cessation support group or program. Get psychological therapy. Realize you're not alone in your attempts. Reaching out for support only strengthens your willpower.
5. Quit For Good
Mark Twain once said, "Quitting smoking is easy. I've done it a thousand times." However, don't get discouraged. If your cravings continue and you have a relapse, don't take it to heart. Few people find success with their first smoking cessation attempt. The most important things to remember are the reasons you quit in the first place and what helped you quit. Remember that just a single cigarette can refuel your dependence. Do whatever you can to avoid even a minor relapse.
