Smokers are at higher risk for heart attack and stroke than people who do not smoke, according to the American Heart Association. The American Heart Association also recognizes that smoking is the most preventable cause of premature death in the United States. Smoking causes more than 400,000 deaths annually. Smoking is a behavior that can be changed with patience, tools, support and active lifestyle changes.
Find Motivation
The American Cancer Society suggests finding motivational reasons to quit. To become motivated it is important to understand the health risks involved in continued smoking. Educating yourself with medical literature as well as learning how the body recovers by decreasing and ceasing daily use of tobacco. The Mayo Clinic recommends finding people in stop-smoking programs to speak to in order to further gain support and muster up the motivation to quit smoking. Online support programs exist if local programs are not available to attend.
Set Goals
The American Heart Association recommends setting a "quit day" goal within seven days of becoming motivated for change. Planning a quit day might involve setting a date as well as creating a short plan for quitting. The American Cancer Society suggests the plan include telling close people you are ready to quit, getting rid of all the smoking reminders around the house, stocking up on oral substitutes and practicing saying "no" to smoking. Once the quit day has come and abstinence is maintained, ongoing goals for smoking cessation may be important to manage the cravings. The Mayo Clinic recommends oral substitutes such as gum, carrots or nicotine replacements as a means for managing the initial cravings that develop after quitting. Setting a goal to turn to the replacements versus smoking may be helpful in preventing relapse with cigarettes.
Manage Urges
Cravings and urges are a normal part of the recovery process. The American Heart Association acknowledges that urges are often a physical sensation that stems from withdrawal from the substance. To manage the urges a relaxation technique may help. The Mayo Clinic recommends deep breathing or muscle relaxation exercises. Relaxation serves to calm the nerves but also to distract from the repetitive thoughts associated with cravings and urges. Another way to manage urges is to journal thoughts that you are having about smoking while maintaining abstinence. Riding out the thoughts often leads to cessation of the thought. Managing the urges is a tough process, with determination and support, successful urge management is possible.
Have Support
Having a connected support system is an essential tool in any recovery process. Support from family, friends, counselors or Internet chats is a helpful means for staying accountable to your recovery. There are many professional resources that offer support online. There are also many counselors trained in smoking cessation with behavioral therapeutic techniques that may also benefit your quest for cessation.
