Once you decide to quit smoking, you need to choose a method. Going cold turkey may work, but if you want to increase your chances, choose a technique that experts recommend. Whichever method you choose, prepare yourself for some common withdrawal symptoms, such as cravings and irritability. Let your loved ones know you will need some extra support until the symptoms disappear.
Try Nicotine-Replacement Therapy
Nicotine is the addictive element in tobacco. If you find it difficult to abandon tobacco, sometimes nicotine-replacement therapy works. In short, you will give your body a dose of nicotine to conquer cravings. Over time, you slowly decrease the dosage, which gradually reduces the cravings to a manageable level. Many options are available for nicotine delivery, including adhesive patches, gum, lozenges, inhalers and sprays--none of which contains the dangerous chemicals found in tobacco, according to the American Cancer Society. Before beginning any form of nicotine-replacement therapy, talk to a doctor about what dosages you should administer and what possible negative side effects you might encounter.
Use the Four Ds
Pennsylvania State University suggests using the Four Ds whenever you feel the urge to smoke. First, delay for five minutes to allow the urge to subside. Then drink a large glass of water, which will help flush nicotine from your system, according to Penn State. Then deep breathe five times, inhaling through your nose and exhaling out of your mouth. Finally, do something. Take your mind off smoking for a while. For example, go for a walk, call a friend, take a shower--anything that will distract your mind.
Focus on the Reasons to Quit
When you begin to waver, think about all the good reasons there are to quit. The main reason is your health. Smoking can lead to cancer, lung disease, heart attack, stroke, blood disease and macular degeneration, according to the American Cancer Society. Keep in mind that the health benefits of not smoking begin 20 minutes after quitting, when your blood pressure and heart rate drop, according to the American Cancer Society. Twelve hours later, the level of carbon monoxide in your blood returns to normal. At the one-year mark, your risk of coronary heart disease drops to half that of a typical smoker. Financial reasons to quit are obvious--the money you spend on tobacco could be spent on more important things. Add to all this the hygienic benefits, such as an end to bad breath, smelly clothes and yellowed fingers. Clearly, the reasons to quit are compelling. If you can keep your mind on these, it will help you stay strong.
