Smoking cigarettes can lead to lung cancer, respiratory disorders and impotence. Quit smoking tobacco, and make the decision to improve your life and the health of those around you. Nicotine, a chemical in cigarettes, is addictive as cocaine and heroin, according to WomensHealth.gov. It is one of the reasons quitting cigarettes is so difficult.
Getting Started
Step 1
Prepare yourself to quit smoking tobacco, and set a date to quit. Mark it on your calendar. Share the day you plan to quit smoking with your family and friends, recommends smokefree.gov. Tell them you would appreciate their support through this process.
Step 2
Add up your weekly cigarette bill, and multiply it by 52. This is how much money you will save annually once you quit smoking, says smokefree.org. Write down the reasons you want to quit. Post these reasons in a place you can read every day and in moments of weakness.
Step 3
Talk to your health professional before you quit smoking tobacco, recommends WomensHealth.gov. Ask her about managing withdrawal symptoms and for tips on quitting. Explore the option of prescription medication, like a nicotine patch or inhaler, to help you quit if you think you cannot do it alone.
Step 4
Write down your smoking triggers, such as drinking a beer, and the times of the day you smoke the most, such as your lunch break. WomensHealth.gov recommends varying your routine to avoid these situations. For instance keep your hands active by playing darts or pool instead of smoking when you have a beer. Read a book during your lunch break, or go to a yoga class instead of smoking cigarettes.
Step 5
Throw away all smoking materials and accessories the day before your quit date, including lighters, cigarettes and ashtrays. Scavenge for these items at home, at work and in your car. Remove every cigarette from your home, car and workplace.
Quitting
Step 1
Stop smoking tobacco the morning of the day you plan to quit. Do not disappoint yourself and those who love you by not adhering to your plan.
Step 2
Expect withdrawal symptoms for the first 10 days you quit smoking tobacco, warns the University of Michigan Health System. Feeling sleepy and irritable is normal. Headaches and a cough are also common.
Step 3
Ask for help when the urge to smoke is uncontrollable. Talk with a co-worker, or call a loved one to help keep you from relapsing. Communicate with other people who are trying to quit by joining a group of reformed tobacco smokers.
Tips and Warnings
- Set yourself up for success: Don't hide emergency cigarettes in secret locations.
- Smoking cigarettes in the house can harm the health of your spouse and children.
