Quitting smoking is one of the most important things you can do for your overall health and well being. If you've made the decision to quit, but you're not sure how to go about it, you're not alone. Each year, millions of people try to quit smoking, and many successfully quit. Before you quit, make sure you are informed about the challenges ahead. Knowing what you're facing can help you to prepare for any roadblocks.
Step 1
Educate yourself about the possible obstacles you'll face. According to the American Cancer Society, the most difficult part of quitting smoking is nicotine addiction. The withdrawal symptoms from nicotine can be so severe that many smokers start smoking again. Read literature from trusted websites such as the American Cancer Society or Smokefree. Being informed will help you develop a strategy to handle withdrawal symptoms.
Step 2
Plan a program to quit smoking with the assistance of a phone support service. According to the American Cancer Society, all 50 states have a free phone-based counseling service to assist smokers with quitting. You can call the American Cancer Society at 1-800-227-2345 for a referral to your state's program.
Step 3
Arrange for social support to help you deal with the psychological aspects of quitting. Having support can mean the difference between successfully quitting and relapsing. Let relatives, friends and co-workers know that you're quitting. Inform them of the date when you plan to stop smoking. You can also join a support group such as Nicotine Anonymous. Check with your employer or community to see if free smoking-cessation programs are available.
Step 4
Recognize the triggers that make you want to smoke. Stress at work or fighting with your spouse may make you feel like smoking. According to SmokeFree, making sure you have an alternate plan for dealing with these triggers increases your chances of success. For example, chewing peppermint gum or sucking on hard candies can give you a temporary distraction. Go for a short walk with a co-worker or just change your scenery by going outside for a few minutes.
Step 5
Consider nicotine replacement therapy, or NRT. According to the American Cancer Society, combining NRT with a behavioral change program offers you the highest chance of success. Talk to your physician about the best NRT program for you.
Step 6
Use positive self-talk. What you tell yourself can strongly influence your chances of success. Encourage yourself by saying things such as, "I know this is difficult, but I can do it" or "I am going to be a nonsmoker today." Focus on the positive aspects of quitting. Imagine how much better you'll feel physically. Think about the money you're saving by not buying cigarettes. Take it one step at a time so it doesn't seem so overwhelming.
