Cigarettes are addictive for a reason. As you smoke, your body becomes highly addicted to the effects of the nicotine, making your body crave it more and more, according to the National Institute on Drug Addiction. It's why it's so difficult for a smoker to quit the habit. Luckily, with the right support system, determination and the right reasons for quitting, you can create a plan to quit smoking that gives you the best possible chance for success, a healthier lifestyle and an immediate improvement in your overall health.
Step 1
Set a date that you'll be completely rehabilitated from smoking cigarettes by, suggests HelpGuide.org. By setting both a quit date and a success date, you give yourself time to quit and adjust, and a date to work toward. Purchase a calendar and choose the date that you plan on quitting smoking altogether. Then, set a realistic date a month or two in the future to work toward. Place the calendar somewhere easily visible and remind yourself of the date often.
Step 2
Tell your friends and family members about your plans to make yourself accountable. Ask a few friends and family members to be available for you via phone, text or email to contact when you feel the need for a cigarette. Make a request that your family members and friends check in with you often to ask about your efforts. By letting a large number of people your plans, you're less likely to relapse for fear of disappointing all of those that you are accountable to.
Step 3
Remove all of the tobacco products that you own from your home, says SmokeFree.gov, the government initiative to stop smoking in the United States. Never keep an emergency pack somewhere in your home for stressful situations, or you'll find yourself relapsing and turning to cigarettes again. Get rid of cigarettes, lighters, ash trays and cigarette holders to remove the reminders of smoking from your home completely.
Step 4
Write a list of the reasons that you want to quit to refer to when you're thinking about smoking a cigarette, suggests the Centers for Disease Control and Prevention. Health reasons should be cited, since the National Cancer Institute cites cigarettes as one of the causes for lung, esophagus, larynx, mouth, throat and kidney cancers, along with a host of other cancers. A longer life, time with your family and being able to spend more time with others could also be reasons. Keep the list in your pocket. When you feel the need to smoke, take it out and review.
Step 5
Avoid places and activities that trigger the need to smoke, says the American Cancer Society. For instance, if you typically had a cigarette with your morning coffee, switch your morning beverage of choice and start drinking a bottle of water or green tea. If being in a bar around other smokers makes you crave a smoke, look for smoke-free bars and pubs to frequent instead. Avoid friends who are smokers until you can gain control over your addiction.
