Quitting smoking is the one of the most important things you can do to protect your health. Smoking cigarettes dramatically increases you risk for cancer of the lungs, throat, mouth, larynx, and kidneys, as well as increasing your risk for heart disease, stroke, emphysema, and pneumonia, according to the National Cancer Institute. Smoking is the leading cause of preventable death in the United States, responsible for an estimated 438,000 deaths per year as of 2007. Quitting smoking is difficult, but not impossible. By developing a plan to stop smoking, you can have a better chance of success.
Step 1
Prepare to quit smoking. Let friends and family know you plan to quit, to gain support and strengthen your resolve, suggests the American Legacy Foundation, an organization devoted to promoting abstinence from tobacco. Pick a specific date to quit, and get rid of extra cigarettes and smoking accessories, such as lighters and ashtrays. Make a list of reasons you want to stop smoking to refer to as a helpful reminder, the American Legacy Foundation advises. Plan fun activities you can do with the money you will save.
Step 2
Purchase nicotine-replacement aids or fill prescriptions before your quit date to ensure you're prepared, the American Cancer Society counsels. Some nicotine-replacement products include nicotine gum, patches, and inhalers that can help alleviate the physical effects of nicotine withdrawal. Ask your doctor about anti-anxiety medications prescribed to help people quit smoking, such as bupropion or varenicline, to see if they might help you. Keep the phone number for a smoking-cessation counselor in easy reach, in case you need to talk to someone, the National Cancer Institute suggests.
Step 3
Plan ahead for cravings and smoking triggers. For example, alcohol is a smoking trigger for many people, so the American Cancer Society recommends you avoid alcohol. Avoid other foods, activities, or even people that make you want to smoke. Stock up on healthy snacks that can help replace your urge to put a cigarette in your mouth, the American Cancer Society adds.
Step 4
Keep yourself busy as a distraction from smoking, as well as to combat the anxiety and depression that can accompany quitting smoking, the National Cancer Institute says. Start an exercise routine after you quit. Exercise can alleviate depression and anxiety, combat weight gain, and give you a helpful reminder of why you quit smoking. Take a nice walk when you feel the urge to smoke, the American Legacy Foundation suggests.
Tips and Warnings
- Many smokers slip up while trying to quit, so don't get discouraged and give up on quitting. Just try to quit smoking again right away.
Things You'll Need
- Smoking cessation aids (optional)
