Many ex-smokers have quit smoking through various methods. The effective ways include planning ahead and getting strong support. Some people have been successful using one method, but many others use more than one technique to keep off cigarettes. Each person can choose the best way by starting with determination and acceptance of challenges.
Action Plan
People who develop a plan while preparing to quit are more likely to succeed, according to aHealthyMe, the website for Blue Cross Blue Shield of Massachusetts. The plan might include a list of people, places or situations that trigger smoking behavior. Individuals can think of alternatives to those triggers. For example, instead of having a cigarette after a meal, they can take a walk along a pleasant street.
Always having something prepared in case a cigarette urge strikes can help people trying to quit. The plan can include setting a quit date and telling friends and relatives so they will provide their support. Some people, however, would rather quit quietly without too much concern from others. The plan depends on the individual.
Also, individuals can make plans for what will happen after quitting, such as keeping busy and developing new interests or ways to get continued support and encouragement. MayoClinic.com recommends a quit-smoking action plan that includes getting support from family, friends, doctors, counselors and support groups as well as planning for challenges.
Nicotine Replacement
Nicotine replacement therapy deals with the physical symptoms and cravings that prevent most smokers from quitting, the American Cancer Society says. The therapy comes in the form of patches, gums, lozenges, inhalers or sprays. It works best when combined with other methods. Nicotine replacement works to reduce a smoker's withdrawal symptoms and allows quitters to concentrate on the emotional aspects of quitting.
Gums, lozenges and inhalers are substitutes for a cigarette that let a person control the dosage to keep cravings under control. Patches are put on once a day. Sprays work when they are needed. The products depend on what the person wants. Using nicotine replacement therapy with other support techniques improves the chances of quitting, according to the American Cancer Society.
Support Programs
Many telephone-based and online stop smoking programs help smokers stay off tobacco for good. The programs come in handy when someone feels the dangerous urge to smoke. Counselors are always available on the phone or online. Other support programs include groups for ex-smokers who can share experiences and ideas to get through a difficult process. Smoking cessation programs are good for support and to help smokers cope with problems during the challenging time. The programs are one-on-one or group-based. Cessation programs last about 15 to 30 minutes for several sessions over a period of two or more weeks.
