The American Cancer Society says that four key factors comprise a successful effort to quit smoking. They include; deciding to quit; choosing a date and preparing a plan to quit; planning a strategy to deal with withdrawal symptoms and staying smoke-free.
Decide to Quit
Making the decision and the commitment to quit is the first step toward quitting smoking. Next, make a list of all the good reasons to quit. Reasons may include having a healthier life style, feeling better mentally and physically and saving the money spent on cigarettes. Gaining more control over your life, living in a healthier environment and not spreading second-hand smoke to others are additional benefits of quitting.
Set a Date
Once you have made the decision to quit, set a date and prepare an action plan. The American Cancer Society suggests choosing a significant day, such as a birthday, an anniversary or the Great American Smokeout Day, which occurs annually on the third Thursday of November. Choosing a date ahead of time will allow you time to reduce the amount of cigarettes smoked on a daily or weekly basis.
Devise an Action Plan
As the quit date approaches, remove all cigarettes and ash trays from the home, office and car. Don't allow anyone to smoke in the home. The American Cancer Society recommends deciding if you will use nicotine-replacement therapy. If so, discuss the issue with your health care provider.
The American Cancer Society also recommends having a supply of oral substitutes like hard candy, sugarless gum, carrot sticks or toothpicks. Tell your friends and family about your plan to quit smoking and seek their support. When the day arrives, quit, stick to your plan and stay committed to not smoking.
Prepare a Strategy for Withdrawal Symptoms
Dealing with the symptoms of nicotine withdrawal requires physical and emotional strength; it also needs the support of family and friends, your physician and a support group or a group like Nicotine Anonymous. Nicotine-replacement therapy can help in coping with the symptoms of anxiety, restlessness and feelings of hunger or difficulty sleeping. Nicotine-replacement products are available in the forms of chewing gum, patches or spray.
Commit to Staying Smoke-Free
Staying smoke-free requires strong commitment and determination. Avoid temptation by staying away from others who smoke. Avoid stimulants like coffee and alcohol and eat a healthy diet and exercise daily. Relaxation techniques like meditation and deep breathing will help to reduce stress.
