Approximately 392,000 Americans die from tobacco-caused diseases every year, plus an additional 50,000 due to second-hand smoke, reports the American Lung Association. Kick the habit to keep you and your loved ones from becoming the next victims. Although quitting the use of tobacco can be very difficult if you're addicted, it's not impossible. If you ever need counseling or help during the process, call the American Lung Association's help line at 800-586-4872.
Make Tobacco Inconvenient
Making access to your tobacco products an inconvenience can help dissuade you from using them. Pennsylvania State University suggests storing your cigarettes or other tobacco products in places like an unused closet, down in your basement or in your car's trunk.
Write Down Your Reasons
Write down the various reasons you have for quitting smoking, such as health reasons or the risk that tobacco products pose to your family. The University of Maryland Medical Center recommends writing these reasons on index cards and placing them in strategic areas where you might be tempted to smoke, like in your car. These can serve as powerful visual reminders of your end goal and can help encourage you to quit.
Battle the Cravings
Smoking or chewing tobacco can be just as much about the action as it is the ingestion of tobacco. When you quit, exchange your cigarette for a glass of water or another beverage. Sipping this can help you overcome withdrawal symptoms, according to the University of Virginia Health Systems. However, the university says to avoid drinking alcohol, coffee and soda, saying that such beverages may actually increase your smoking urges.
Practice the 4 Ds
Pennsylvania State University has outlined a "4 Ds" program to help overcome an urge to use tobacco. First, the university says to delay and wait for five minutes. Your craving will often pass during this time. Then, drink some water to help your body flush out its nicotine reserves. Third, deep-breathe five times by inhaling through your nose and exhaling out of your mouth. Finally, do something besides smoke. This may include going for a run, checking your email or chewing gum.
Give Yourself a Reward
Though you may view the process of quitting as a period of suffering, make it rewarding to help encourage yourself to meet your final goal. The University of Maryland Medical Center advises setting periodic dates at which you reward yourself if you meet that date and still haven't smoked. For example, they say you could go on a vacation if you succeed at not smoking for 12 months. If money is tight, remember that quitting your tobacco habit generates significant savings since you're no longer buying cigarettes, lighters and similar products.
