How Do I Stop Smoking Painlessly?

Many smokers who try to quit have been smoking every day for their entire adult lives. Consequently, quitting involves effort. How much suffering is involved, however, depends a lot on how well you plan for this important change in lifestyle. You will need to anticipate the obstacles you will face well before you put out your last cigarette and decide how you will handle them. In addition, you can take advantage of nicotine replacement products to reduce the effect of cravings. Consult with your doctor before beginning any new treatment program.

Step 1

Commit to quitting "cold turkey." Cutting down gradually doesn't work, according to the Centers for Disease Control and Prevention.

Step 2

Set a quit date in advance, advises the U.S. Department of Health and Human Services. Select a day when you don't have to work or undertake any stressful activity.

Step 3

Tell all your friends and family about your decision to quit and your quit date, and ask for their encouragement. Social support will increase your chances of quitting.

Step 4

Start an exercise program that includes aerobic exercise. Exercising will encourage you to respect your body, and your wheezing will remind you of how smoking harms your body.

Step 5

Select a nicotine replacement product with the advice of your doctor. Nicotine gum is one of the most popular nicotine replacement products because it helps keep your mouth busy when you're not smoking. Other products include nicotine patches and inhalers.

Step 6

List your reasons for quitting smoking, suggests the Centers for Disease Control and Prevention. Consider medical, social, psychological, financial and hygienic reasons. Copy your list and place these copies in prominent places around your home and office.

Step 7

Schedule numerous pleasant activities for your quit day such as watching a movie or engaging in a hobby. Select indoor venues where smoking is forbidden.

Step 8

Rid yourself of all evidence of smoking the night before you quit. Throw away your cigarettes, lighters and ashtrays. Buy some mints to freshen your breath, and wash your clothes to remove the odor of smoke. Scrub your fingertips to remove nicotine stains.

Step 9

Obtain large quantities of bubble wrap or another item that will allow you to keep your hands busy.

Step 10

Use your nicotine replacement product from the morning of your quit day, and continue using it for as long as recommended by the instructions, gradually tapering off until you no longer use it at all.

Step 11

Review your reasons for quitting every time you feel the urge to smoke. Keep busy with a distraction until your craving subsides, advises the U.S. Surgeon General's Office.

Step 12

Reward yourself with a treat every morning that you wake up and count one more day smoke-free. Do not reward yourself with a cigarette or with large quantities of food.

Tips and Warnings

Don't give up on quitting if you slip up and have a smoke. Simply redouble your determination to see the process through successfully.
If you are trying to cut down smoking gradually, do not use nicotine replacement products until you are down to just a few cigarettes a day.

How do I Stop Smoking Painlessly?