Half of all smokers who do not quit will die of a smoking-related illness and almost one in every five deaths in the United States is due to smoking, according to the American Cancer Society. Smoking increases the risk of heart attack, stroke, blindness and many types of cancer. While there are many reasons to quit smoking, it is often extremely difficult to kick the habit. If you are ready to quit smoking for good, congratulate yourself for making an important decision and commitment.
Step 1
Plan a day to quit smoking. Choose a date within the next two weeks so that you can prepare and keep your focus, recommends smokefree.gov.
Step 2
Talk to your family, friends and co-workers about your commitment to quit smoking. Making the people close to you aware of your plan can help them understand mood changes you may go through during the first couple of weeks. Most importantly, telling others helps you develop a support network you will need when you quit and go through difficult times.
Step 3
Stock your fridge with healthy snacks right before your quit date. Celery sticks and carrots are good choices because you can hold them between your fingers. Purchase sugar-free gum, mints or sunflower seeds to help keep your mouth occupied after you quit smoking.
Step 4
Purchase a new notebook to use as a quitting journal. On the first page, make a list of all the reasons you want to quit. Include health benefits, social factors, financial factors and whatever else will remind you why you do not want to smoke. Refer back to this list whenever you think about smoking after your quit date.
Step 5
Make a list of your triggers on the second page of your quit journal. Many people smoke when they wake up, with their coffee, after a meal or on breaks at work, for example. Think about the times when you feel the urge to smoke and write them down.
Step 6
Write down a new action you will take after or during your trigger events. For example, you might decide to walk your dog after your breakfast instead of smoking or choose to play a computer game on your breaks at work. Knowing ahead of time what you will do when your triggers arise can help you fight cravings, explains smokefree.gov.
Step 7
Throw away your cigarettes, ashtrays, lighters, matches or any other smoking devices before you go to bed the night before your quit date. Break your cigarettes or soak them in water before throwing them away to help remove temptation.
Step 8
Track your cravings in your quit journal. Make note of the time of the craving, where you were, what you were doing, how long the craving lasted and what you did to avoid giving in to the temptation to smoke. Keeping a record of your cravings can help you feel accomplished and remind you of strategies that worked in the past when you get another craving, explains HelpGuide.org.
Step 9
Ask for help and support from family and friends, particularly during the first few days after you quit as these are often the hardest. You also can call 877-448-7848 Monday through Friday from 8:00 a.m. to 8:00 p.m. EST for free support and answers to your questions from counselors at the National Cancer Institute.
Step 10
Talk to your doctor about nicotine replacement therapy options, such as the patch or gum, or prescription medications to quit smoking if you are having trouble.
Step 11
Analyze what happened if you slip up and smoke a cigarette. Write the trigger and the result down in your journal and plan a new way to deal with the situation if it happens again. Keep your resolve to quit and throw away any other cigarettes you have.
Tips and Warnings
- Do not give up if you resume smoking. Many people try to quit several times before they are successful.
- Talk to your doctor about your plan if you take prescription medications or have any chronic medical conditions
Things You'll Need
- Healthy snacks
- Sugar-free gum or mints
- Notebook
