Breaking the cigarette habit could be the single most important thing you do. Your friends, family, body and wallet will thank you. Nicotine, found in cigarettes, is highly addictive, which makes quitting cold turkey difficult. However, with proper planning and support, you can succeed. Most people who quit find the first two weeks the most challenging. Plan ahead and have activities available that will help you keep your mind off of smoking. Stock your refrigerator with healthy snacks to help curb the urge.
Getting Prepared
Step 1
Make a start date. Be firm and realistic. Write it down on your calendar or journal. Stick to that date.
Step 2
Tell family and friends of your plan. Elicit any support and help available to you.
Step 3
Stock your pantry and refrigerator with vegetables and fruits to snack on. Replace junk food with healthy alternatives. Keep sugar-free candy and gum handy.
Quitting Day
Step 1
Wake up and remind yourself that you are a nonsmoker. Take a deep breath. Visualize yourself spending the day without a cigarette. Repeat daily.
Step 2
Drink plenty of water. Avoid too much coffee or tea.
Step 3
Eat light and healthy meals. Overeating may increase your desire for a cigarette.
Step 4
Chew sugar-free gum or suck on hard sugar-free candy whenever you feel a desire to smoke.
Tips and Warnings
- If you do not succeed the first time, try again. Use all support offered to you. Take your breaks outside, away from the smoking section, and enjoy the fresh air. Visualize yourself as a nonsmoker as often as needed. Many over-the-counter products are available to you if you need extra help. Breathing deeply will help you deal with any anger and frustration. If permitted by your primary care physician, add regular exercise to your daily routine to help snuff out your desire for a cigarette.
- It is advised to speak to your doctor before trying to quit smoking. Avoid eating very sugary and high-caloric foods, as excessive weight gain may occur. Expect to feel irritable the first few days as your body tries to adjust.
Things You'll Need
- Healthy snacks
- Sugar-free gum and candy
