Smoking is linked to many different illnesses and diseases that can cause long-term health problems or death. Quitting smoking can be challenging. Reducing your use of cigarettes can be the first step towards eliminating cigarettes from your life. There are many strategies to help you reduce the number of cigarettes you smoke each day, and the Mayo Clinic recommends trying several until you find the one that works for you.
Set A Goal
Setting a realistic goal will help you take the steps necessary to reduce your smoking habit. Put your goal on paper so it acts as a contract with yourself to reduce how many cigarettes you smoke. Your goal should also include a list of the reasons why you wish to reduce your cigarette consumption. Each time you are tempted to smoke a cigarette, take out your list and read it to help you stay motivated.
Use A Craving Journal
Smoke Free, a website dedicated to helping people stop smoking, suggests using a craving journal to help you understand what causes you to want a cigarette. The purpose of the journal is to identify your craving triggers so you can avoid them in the future. The journal requires that you write what time you craved a cigarette and what your craving level (from 1 to 10) was. The journal also includes a place for you to write what you were doing, who you were with and how you were feeling each time you craved a cigarette. Once you see a pattern of what causes you to crave cigarettes you can take steps to avoid those situations in the future.
Try Nicotine Replacement Products
Nicotine replacement products are designed to help you gradually reduce your nicotine usage by reducing the withdrawal symptoms associated with reducing cigarette consumption. There are nicotine replacement products, such as patches, gum and lozenges, available without a prescription. Prescription options include nasal sprays and nicotine inhalers. Prescription medications can also be used to reduce your dependence on nicotine by helping you gradually reduce how many cigarettes you smoke each day. Speak with your doctor to determine which one is right for you.
Get Counseling
Counseling can help you identify why you smoke so you can make lifestyle changes to reduce your smoking habit. Speak with your doctor so you can get a referral to a counselor who can help you reach your goal of reducing your cigarette smoking habit. Counseling can also help you identify your smoking triggers so you can learn how to avoid them in the future. Another counseling option is a telephone quit line that allows you to speak with a counselor over the phone when you need guidance. The more counseling you get when you start the smoking reduction process, the more success you will have in the long run.
