Quitting smoking is not easy, and many ex-smokers state that giving up cigarettes is the most difficult thing they have ever done. The American Cancer Society states that nicotine withdrawal is both physical and mental, and that the mental challenges of quitting are often more difficult to overcome than the physical dependence. To improve your chances of quitting and staying quit, prepare to stop smoking several weeks in advance and seek support from loved ones and community organizations.
Step 1
Set a date to quit smoking. Choose a date that is far enough in the future to allow you time to prepare, but close enough that you will not lose your motivation to quit. The American Cancer Society recommends setting a date about one month into the future. You may wish to choose a special day, such as your birthday, a holiday or another memorable date.
Step 2
Tell everyone in your life that you intend to quit smoking. This will not only help hold you to your decision, it will enable you to ask for support if things get rough. Ask smokers in your life to stay away for the first few days or weeks of your quit.
Step 3
Create a reminder of the reasons you have decided to quit smoking. This can be a daily reminder email, a list you hang on your refrigerator or something else. Whether you are quitting for your health or the health of your loved ones, for financial reasons, or simply because you are tired of smoking, reminding yourself of your reasons for quitting will help you remain motivated and focused during the first few weeks.
Step 4
Write a list of the things that trigger your urge to smoke, such as talking on the phone, driving, spending time with other smokers or finishing a meal. Quitting will be easier if you can avoid these triggers as much as possible early in your quit, and then face each one individually after quitting. According to Smokefree.gov, dealing with triggers is one of the most difficult parts of quitting smoking.
Step 5
Remove everything from your home, car and office that may remind you of smoking. Toss out ashtrays, tobacco products, lighters and other items that you association with smoking. Clean your house, change the filters in your air conditioning or heating systems and shampoo your carpets to remove the smell of cigarettes from your home.
Step 6
Ask your doctor for medication or other tools to assist you. Several prescription medications are available to reduce your desire for nicotine and to lessen withdrawal symptoms. Gums, patches and other aids are available over the counter to help you quit.
Tips and Warnings
- The Centers for Disease Control and Prevention estimates that cigarette smoking accounts for nearly 450,000 deaths in the United States each year.
