Smokers who quit smoking lower their risk for cancer, stop exposing their friends and family to secondhand smoke, enjoy better fitness and save money from no longer buying cigarettes. Actually remaining smoke-free, however, is difficult; many smokers attempt to quit several times before quitting eventually sticks. If you're thinking of quitting, these ten tips can help make the process easier and more successful.
Write Down Your Reasons for Quitting
Smokefree.gov advises that you should think about and write down all the reasons you have to quit smoking. You may want to improve your health, be a better role model for your kids or even simply save money. Keep your list in an easy-to-find place and remember to look at it whenever you feel discouraged about quitting.
Decide on a Quit Date
According to the Surgeon General, it's best to pick an official day to quit smoking. This will give you time to make necessary preparations that can help ease the quitting process. In addition to the steps listed below, you should dispose of all of your cigarettes and other smoking accessories. According to Smokefree.gov, it can also be helpful to spend some time thinking about your smoking triggers and what you can do to avoid them.
Talk to Your Friends and Family
According to the National Women's Health Information Center, research has shown that you're more likely to succeed in quitting if you have support. Talk to your friends, family and coworkers about your decision to quit smoking. Ask them to help by abstaining from smoking around you and by encouraging you to stick with quitting. Consider turning to these people for support if you need help during the quitting process.
Ask About Medication
There are a number of medications that can help you deal with the difficulties of quitting smoking, such as nicotine patches, gums or inhalers. Before your quit date, talk to your doctor about whether any of these medications might be useful for you. According to Smokefree.gov, taking medication can double or triple the likelihood that you'll be able to stay smoke-free.
Get Support
Smokefree.gov notes that joining a support group or enrolling in counseling can raise your chances of staying quit. Free smoking cessation hotlines, known as quitlines, are also excellent options when you feel like you need additional support.
Avoid Reminders of Smoking
The American Cancer Society advises that it's helpful to stay away from any foods, drinks or places that you associate with smoking. If you usually have a cigarette with your morning coffee, for instance, try drinking juice instead. Spend time in places where smoking isn't permitted, such as malls or libraries.
Form New Habits
The National Women's Health Information Center recommends that you also form new habits to replace the old routines that involved smoking. Experiment with new activities, foods and locations.
Keep Your Mouth Busy
Some smokers miss the feel of having a cigarette in their mouth. The American Cancer Society recommends that you try to distract yourself by chewing on food or objects like gum, celery, toothpicks or straws.
Keep Your Hands Busy
If you feel like you're missing the feel of a cigarette in your hand, the American Cancer Society advises that you distract yourself by holding something else, like a ball or pen, or use your hands to do something productive, like knitting a scarf or playing a videogame.
Reward Yourself
Smokefree.gov advises that you congratulate yourself for continuing to stay away from cigarettes by giving yourself gifts or special treats. Rewards can be anything that you find appealing; some options include a special dinner out, a new piece of clothing or tickets to a game or concert.
References
- American Cancer Society: Quitting Smoking -- Help for Cravings and Tough Situations
- National Women's Health Information Center: How to Quit
- U.S. Department of Health and Human Services' Agency for Healthcare Research and Quality: Help for Smokers and Other Tobacco Users
- Office of the Surgeon General: Frequently Asked Questions about Quitting Smoking
- Smokefree.gov: Clearing the Air
