Most people in the United States are aware of the dangers of smoking. However, about 80 percent of people who decide to give up cigarettes, pipes or cigars start smoking again within 12 months, according to the National Institute on Drug Abuse. This is because of psychological and physical addiction to nicotine and other chemicals in tobacco. While smoking cessation is rarely easy, developing a strategic plan can help make quitting as painless as possible.
Step 1
Develop a plan before you quit. There are several methods for quitting, and no single method works best for everyone. Some of the most popular tools include nicotine replacement patches, lozenges and gums, and prescription medications such as Zyban and Chantix, according to the American Cancer Society. Research all available tools and methods for quitting so you can decide which ones will most likely be effective for you. You may want to combine several methods or tools to increase your chance for success. According to the National Institute on Drug Abuse, combining treatments and methods can double your chances of quitting and staying off tobacco for at least 12 months.
Step 2
Assemble a support system before you quit. According to the American Cancer Society, a support network of family and friends is important, especially during the first few weeks after you quit smoking. Plan to spend time with nonsmokers and ex-smokers to the reduce the temptation to light up. If you do not have family members or friends who are supportive of your decision to quit, join a smoking cessation support group.
Step 3
Write down all of the reasons you want to quit smoking. Coming to terms with your reasons for quitting will help give you the motivation and determination to follow through. It is not enough for others to want your to quit--you must own the commitment, the American Cancer Society says. You may have several reasons for wanting to quit, such as the health of your children, the expense of cigarettes or cigars, or the prevention of smoking-related diseases. When combined, these reasons can provide powerful motivation for quitting.
Step 4
Choose a specific quit date, and mark it on your calendar. Tell everyone in your support network about your quit date. This will help hold you accountable for your decision so you can't decide to move the date as it draws near.
Step 5
Rid your space of anything related to smoking on your quit date. If you have any cigarettes left, soak them with water and throw them away. Check your home for any empty cigarette packs, tobacco containers and ashtrays, and throw them away. Remove any cigarette butts from your car's ashtray. Take out the trash to help remove the cigarette odor, which can trigger relapses, from your home.
Step 6
Spend as much time with your support network as possible during the first few tobacco-free days. Support and inspiration from family and friends is critical during this period, according to the University of Maryland Medical Center. Also, your support network members can help make sure you are using your nicotine replacement patches, prescription medications or other smoking cessation tools. Continue connecting with your support group whenever you feel the need to light up.
Tips and Warnings
- Thoroughly clean your home and car immediately after you quit. If possible, open the windows to let fresh air into your home. Wash down the walls and countertops, spray fabric freshener on your curtains and furniture, and light smoker's candles, which help absorb the smoke odor in your home. Also, clean out your car thoroughly, making sure to wipe down all surfaces. Cleaning your home and car will not only rid them of odors--it will also give you something to do besides thinking about smoking.
Things You'll Need
- Nicotine replacement patches, gums or lozenges
- Prescription anti-smoking medications
- Calendar
