Smoking can cause many diseases and illnesses such as emphysema, chronic obstructive pulmonary disease, high cholesterol, lung cancer---and even death. In fact, the American Cancer Society says about half of people who smoke will die from it. Although it takes an extreme amount of effort and willpower, it is completely possible to quit smoking.
Step 1
Decide to quit. Find reasons why to quit that mean something to you, such as setting a good example for your children or saving money.
Step 2
Tell everyone in your life that you plan to quit smoking, including friends, family and co-workers.
Step 3
Set a date to quit and create a "quit date contract" with both your signature and that of a witness.
Step 4
Stop buying cigarettes as your quit day approaches. Keep only a few with you at a time so that you may not have one available when you want to smoke. This will help pare your cigarette numbers before your quit date.
Step 5
Throw away everything that reminds you of smoking on your quit date. This may include leftover cigarettes, lighters and ashtrays.
Step 6
Keep extremely busy on the day you quit. Exercise, take a long walk, wash the car or go to a movie.
Step 7
Minimize cravings by altering your routine. Drive a different way to work, stop for a cup of coffee or take a walk at break time.
Step 8
Recover from any cigarette relapses--don't use it as an excuse to continue smoking. Think about what caused you to slip up and use the knowledge to make you stronger.
Tips and Warnings
- Reader's Digest suggests placing all of your cigarette money in a glass jar. This way, you can physically see how much money you were spending on cigarettes. Consider saving it for a special occasion such as a cruise or trip to see an old friend. Create a smoke-free environment everywhere you go. Do not allow anyone to smoke in your home, car or even next to you in line. Create "No Smoking" signs that you can hang in your house and car.
- When you quit smoking, Smokefree.gov warns that withdrawal can be severe. Common symptoms include depression, crankiness, anxiousness, difficulty sleeping, weight gain and concentration problems. Talk to a doctor if these symptoms become too difficult to handle on your own. He can suggest a medication such as nicotine gum, nasal sprays, lozenges or inhalers.
Things You'll Need
- Quit date contract
