To quit smoking is often difficult, but with planning and self-discipline it can be accomplished. The American Cancer Society (ACS) suggests four steps to observe in order to quit successfully. Other guides and plans offer more than four steps, which are based on the initial four proposed by the ACS. These steps include deciding to quit, setting a date, enduring withdrawal, and remaining smoke-free thereafter.
Making the Decision to Quit
There are many social and health concerns that can prompt you to quit smoking. Whatever your initial reason, you can reinforce it by researching the other benefits of quitting. Being aware of the many benefits of quitting, as well as the negative consequences of continuing to smoke, can strengthen your resolve to move on and give the next steps serious consideration.
Setting a Quit Date and Choosing a Quit Plan
Set a final smoking date in the near future. This date can be arbitrary or, if an important anniversary or holiday is approaching, can celebrate the significant day. Stay aware of your designated date's approach. Create a plan that suits your personality and habits. This plan may include the use of nicotine patches, gum or other substitute nicotine delivery systems, or it may involve a "cold-turkey" removal of all nicotine sources from your life. If you smoke inside, you probably will want to clean rugs and furniture to remove the smell of smoke and to throw away lighters, matches and ash trays so as not to be reminded of smoking.
Dealing with Withdrawal
Once your quit date has passed, you will begin to feel the effects of withdrawal. Your craving for cigarettes will be affected by habits and activities during which you used to smoke, such as driving or when drinking alcohol, and may also be prompted by external factors such as stress or exertion. When you begin to crave a cigarette, be aware of the factors that caused your craving and learn to cope with them without smoking.
Maintenance
You never truly stop craving cigarettes. You will probably be exposed to factors that induce cravings for the rest of your life. When these factors arise, remind yourself of the health benefits you have enjoyed since quitting and consider the drawbacks you would experience if you started again. Be aware that smoking a single cigarette may be enough to renew your addictive habit, so even a single instance of relapse could undo weeks, months or even years' worth of effort to remain smoke free.
