The American Heart Association states that approximately 24.8 million American men and 21.1 American women are smokers, all of whom face a greater risk for both heart disease and stroke. No matter how long a person has been smoking, it can be an extremely difficult habit to break. While some find success without the use of smoking cessation aids, others require them.
Focus on Reasons to Quit
As the American Cancer Society points out, the only one who can make the decision to quit is the smoker. The society recommends focusing on a driving force behind the decision--for example, avoiding lung cancer or emphysema, providing a good role model for children, improving personal health or saving money. Writing the reasons down and posting them will reinforce motivation.
Devise a Plan
When a person decides she is ready to quit, it is important to devise a plan. Setting a quit date two weeks in advance lets the person prepare. The American Cancer Society recommends telling family and friends, who can offer support. Ridding the house and car of any remaining cigarettes and ashtrays--items that serve as a temptation--can help as well. To prepare to combat cravings, the person should stock up on hard candy to replace cigarettes when a craving hits. Physical activity may also help; the person can decide she will take a short walk or do some yoga stretches whenever a craving occurs.
Determine the Method
Before the quit date arrives, the person needs to determine what method he will use to kick the smoking habit. Some cut back by one cigarette a day, which slowly weans them off nicotine. Other people decide that on their quit day they will never smoke again. Others need to use a smoking cessation aid to relieve withdrawal symptoms or block nicotine receptors in the brain. Some aids are available over the counter, while others must be prescribed by a doctor.
Modify Related Habits
Some smokers associate cigarettes with another habit and automatically light up when they drink alcohol, drink coffee or drive. Breaking these associations with smoking increase a person's chances of quitting. The American Cancer Society recommends drinking juice instead of coffee, taking alternate routes to everyday destinations and staying away from situations and places--such as bars and parties--associated with smoking.
Devise a Reward System
Quitting smoking is a difficult and stressful task. Those who succeed need to reward themselves for every milestone they reach. This may be as simple as going to see a movie after successfully completing a week without a cigarette, or buying a new wardrobe after three smoke-free months. Whatever the reward, it should provide motivation to stick to the smoking cessation program.
