Smoking even a small number of cigarettes per day can have a profoundly negative impact on your health, but quitting cold turkey is difficult for many people. The American Cancer Society recommends quitting cold turkey, but for those people who can't realistically quit this very second, strategies are available to reduce the amount of cigarettes you smoke in a day. These products and strategies can be a valuable ally in your battle over tobacco and should be used with the end goal of quitting altogether.
Step 1
Switch from menthol cigarettes to a regular flavored brand. According to the American Cancer Society, people who smoke menthol cigarettes are less likely to quit successfully, partly because of the additives that cool your throat rather than irritate is as you inhale. Menthol smokers inhale more smoke and inhale it more deeply, which increases nicotine in the bloodstream.
Step 2
Keep a journal of all the times you smoke in a day. If you're just interested in cutting back, indicate next to each entry if you smoked because you wanted to or if you smoked because you felt you had to. Circle all the times you smoked just for pleasure and not for cravings. Eliminate those cigarettes from your daily routine and only smoke when a strong urge overtakes you.
Step 3
Train yourself to not need cigarettes at certain times of the day, such as after you eat and when you're driving. Do other activities during those times to distract you. It's easier to quit smoking if you don't also have strong habits associated with your smoking, according to the American Cancer Society.
Step 4
Gradually decrease the amount of cigarettes you smoke each day. Start with your normal amount, then reduce it every few days until you're only smoking one to three cigarettes per day. Once you reach this point, make a goal to quit completely.
Step 5
Talk to your pharmacist about what over-the counter quitting aids may be most appropriate for your situation. Pharmacists can recommend gum, patches and other nonprescription products. Read the instructions carefully because some products require you quit smoking regular cigarettes while you use them.
Step 6
Opt for stronger smoking cessation aids if over-the-counter products don't help you cut back enough. Certain prescriptions have been shown to help people quit smoking. These medications aren't for everyone and can have potentially dangerous side effects if used incorrectly, so make sure you know exactly what you're taking and how to take it.
