Quitting smoking is one of the most difficult things you'll ever do. Nicotine is as addictive as heroin, and the withdrawal symptoms you experience after quitting can be extremely strong. A strong commitment to quit and some helpful tips to stop smoking can help you succeed.
Benefits
By quitting smoking, you will improve your health and reduce your risk of many diseases, including cardiovascular disease and cancers of the lung, mouth, digestive tract and reproductive system. You will also enhance your appearance--your yellow stained teeth whiten, your skin regains a healthy glow, and your breath, hair, body and clothes smell better--and protect the health of those around you who were exposed to your second-hand cigarette smoke.
Prevention/Solution
Set specific goals around quitting smoking. Set a date and tell people that's when you are quitting. Ask for help from family and friends; this support system can provide gentle reminders of your goal to quit smoking, help you avoid bars or other venues where smoking is acceptable, and have patience with the anxiety, depression, irritation, fatigue and other withdrawal symptoms you may experience. You may also want to join a support group or seek telephone support from your local area's chapter of the American Cancer Society.
Only a small percentage of people are able to quit smoking without medications that address the strong physical withdrawal symptoms. Nicotine patches and gum deliver small amounts of nicotine and are used to deliver tapering doses over time, thereby weaning you off of nicotine. Talk to your doctor about which form of nicotine replacement is right for you.
Considerations
If you do end up having a cigarette, don't beat yourself up about it. Most people who quit don't make it on the first try. Keep a positive attitude; don't think that you have "failed" and go back to smoking. Determine what caused the slip so you will be aware of that trigger in the future. Move forward in your commitment to quit smoking. Add additional techniques and supports--like beginning nicotine replacement therapy or calling a support line when you want to smoke--to help you stay smoke-free.
Time
The longer you are able to go without a cigarette, the better your chances of stopping. Nicotine will clear from your body within three to four days, but the physical and psychological withdrawal symptoms associated with quitting smoking can last for days or linger for months, especially if you smoked for years.
Warnings
Chemicals in cigarettes increase liver enzymes, causing you to metabolize medications including antidepressants and insulin more quickly. When you stop smoking, the levels of these substances in your body can increase. Talk to your doctor about reducing your dosage of medications when you quit smoking. Also talk to your doctor if you are being monitored for any health conditions that can worsen with a withdrawal from nicotine or with the use of nicotine-replacement therapies. Anxiety disorders and depression are sometimes exacerbated by nicotine withdrawal.
Want to quit? Join thousands of others who have dared themselves to quit smoking.
