Smoking is perhaps the greatest public health hazard in "advanced" societies, and, according to the Centers for Disease Control and Prevention (CDC), it represents the single greatest preventable cause of death in the United States, with tobacco responsible for some 400,000 deaths a year. The lethality of smoking and the tenacity of nicotine addiction combine to make effective ways to quit smoking a perennial concern, not only for smokers, but also for their friends, families, employers and others.
Step 1
Decide to quit, and have clear reasons for your decision. According to the American Cancer Society, these reasons might include concern about contracting one or more smoking-related illnesses, an evaluation of the benefits of quitting versus those of remaining a smoker, and a sober look at people in your life who have suffered as a result of their own or others' smoking.
Step 2
Select both a quit date and a method. A quit date is vital as it provides a point of focus. Choose a day within the next few weeks so that you're less likely to change your mind. If you elect to use drugs such as Zyban or Chantix, be sure to have prescriptions filled by the time quitting day rolls around. If you're planning to use nicotine replacement therapy such as a patch or chewing gum, have a supply on hand.
Step 3
Tell family, friends and other associates about your decision to quit. As noted on Helpguide.org, the difficulty in quitting smoking can be mitigated when those closest to you are informed and in your corner. Sources of support include not only direct encouragement, but also the willingness of smokers in your midst to curb their habit while in your presence.
Step 4
Get rid of all cigarettes in your home, car and the like, and replace them with things such as snacks, chewing gum, candy and toothpicks---anything you can use in a pinch when the inevitable cravings for a cigarette strike.
Step 5
Take up exercise or other habits that not only serve as distractions from smoking, but also are healthful and enjoyable in their own right. You might discover that the time you have spent smoking over the years has insidiously drawn you away from things you formerly enjoyed, and there is no better time than in the early stages of smoking cessation to reclaim these activities.
Tips and Warnings
- Drink plenty of water. This not only helps cravings pass, but it also is useful in flushing all manner of toxins from your system.
