Many ex-smokers have made several attempts at quitting before becoming successful at it. These attempts may turn into learning experiences. People use different methods to successfully quit smoking to satisfy their individual needs. Using several methods at the same time usually helps. The overall focus often centers around looking ahead, preparing to combat obstacles and getting support during the quitting process.
Quit Plan
A plan encourages people to rid their homes, offices or cars of smoking reminders. Disposing of ashtrays or cleaning items that smell like smoke helps with preparation. People can also make plans on how to deal with possible temptations. Emotional issues may arise because many smokers are used to having a cigarette at certain times of the day or in particular situations. A person who smoked after a meal can go for a walk instead. Some locations or friends associated with smoking may have to be avoided for a while to prevent triggers. Setting a quit date and getting ready to give up smoking on that day helps, MedlinePlus notes. Letting family, friends and co-workers know about the quit date provides support and encouragement. Preparing to get involved with a support group of ex-smokers who can share concerns and experiences with others during the quitting process might help.
Expect Difficulties
Physical withdrawal symptoms face people who quit smoking. The intensity often depends on how long a person has been smoking and how often throughout the day. The body expects to receive its regular dose of nicotine and when it does not get it, intense cravings for the drug result, MedlinePlus explains. The process produces such symptoms as anxiety, irritability, concentration difficulties, headaches, drowsiness and sleeping problems. Increased appetite may occur immediately and eventually lead to weight gain. People can avoid the extra pounds by concentrating on healthy, low-fat foods and snacks while also getting involved in exercise, which also helps reduce stress from giving up smoking. Nicotine replacement therapy provides people with small doses of nicotine through patches, gums, lozenges and sprays to reduce nicotine cravings.
Counseling
Online and telephone counseling programs help many smokers avoid the temptations to go back to smoking. The services, usually free, have a high success rate for getting people to stay free from tobacco by helping them avoid common mistakes, according to the American Cancer Society. The counseling does not require a person to seek the help of others or drive to locations of support programs when needed. Support remains available throughout the quitting process. Counselors may help people use other methods as well to stop smoking. Smoking cessation programs work for many people trying to quit either alone or with online or telephone services. Counselors guide people through a one-on-one or group program. Chances of success with a cessation program depend on its intensity. The American Cancer Society recommends programs that have 15- to 30-minute sessions and at least four sessions that last over a two-week period. Workplaces, community organizations and support groups, such as Nicotine Anonymous, may provide information about counseling and cessation programs.
