It's not easy to quit smoking. The smoking habit to some extent short-circuits individual freedom of choice, which is why so many people continue to smoke even though they know it's bad for them. If you want to successfully quit smoking, you're going to have to meet two challenges: the physical addiction and the psychological addiction. Some people find the nicotine addiction more challenging, while others struggle with psychological withdrawal long after conquering nicotine addiction. Either way, you will need some techniques to supplement your willpower.
Step 1
Study the negative effects of smoking, and make a list of reasons to quit. Don't just consider health problems--consider social and cosmetic problems such as the odor of smoke on your clothes and the need to "step outside for a smoke" every so often. Focus on the reasons that matter the most to you personally, regardless of whether they are the objectively best reasons or not.
Step 2
Write down your reasons for quitting, advises the Centers of Disease Control and Prevention. Make several copies and post them in places where you will regularly see them--on your refrigerator door, for example.
Step 3
Remove all signs and reminders of smoking from your home, car and office right before your quit day, advises the American Cancer Society. This includes cigarettes, lighters and ashtrays.
Step 4
Stock up on ways to keep your mouth busy on your quit day--for example, chewing gum, hard candy and even toothpicks.
Step 5
Drink a lot of water and juice on your quit day, and keep your mouth and your hands occupied. If you pursue a hobby that requires you to use your hands, engage in this activity. Keep your mind focused on a single goal for your quit day--getting through the day without a cigarette.
Step 6
Review your reasons for quitting every time you feel a strong urge to smoke.
Step 7
Reward yourself for each day that you get through without a cigarette, in some way that is unrelated to smoking. Some smokers use piggy banks to deposit all the money that they would have otherwise spent on smoking, and use it to buy themselves gifts with.
Step 8
Continue your efforts to quit immediately after any lapse. You may need two or three attempts to quit smoking permanently; however, your odds of eventual success increase every time you try again.
Tips and Warnings
- Consider nicotine replacement therapy. A number of non-prescription products such as gum, patches and nasal spray are available to provide ex-smokers with nicotine without having to smoke. This strategy will allow you to tackle the psychological addiction first. After using a nicotine replacement product for a few weeks, you will need to gradually reduce your use until you break your nicotine addiction.
- If you wish to cut down gradually, do not use nicotine replacement products until you have cut down to just a few cigarettes a day.
