Many good reasons exist to quit smoking. Smoking is expensive, has many health risks and is increasingly socially unpopular. Quitting can be very difficult, as the addiction to nicotine can be physical and mental. Some smokers are able to quit cold turkey and never look back, but for many, it's more difficult and requires a plan of action to keep from falling back into bad habits.The extra effort is worth it, however, as not smoking is vital to good health.
Step 1
Tell family and friends that you plan to quit smoking, and when. This will both elicit encouragement, which can be helpful, as well as hold you responsible for your actions. Ask for extra understanding and support during this time, especially early on in the quitting process, when you might feel irritable. Consider looking online for support groups and forums of others trying to quit smoking. Sometimes venting to someone who understands how hard it is to quit can help.
Step 2
Create a plan. Pick a quit date. Some people prefer to start weaning off cigarettes a week or two before the quit date, whereas others prefer to just stop cold on that day. When the day comes, make sure all cigarettes, lighters and ashtrays are removed from your home, office and car. Stock up on snacks, such as carrot sticks or gum, to keep your mouth busy.
Step 3
Ask your doctor about aids to quit smoking, such as nicotine gum or patches. Check out prescription medications and prescription nicotine inhalers designed to help you quit. Gum and patches can be purchased over the counter at supermarkets and drugstores. Inhalers and medication require a prescription from your doctor, according to Smoke Free.
Step 4
Substitute things that you link with smoking with other activities instead, suggests HelpGuide.org. For example, if you smoke when you're stressed, exercise instead. Consider learning deep breathing techniques or meditation for stress relief. People who smoke after meals might decide to end a meal with dessert instead.
Step 5
Collect the money you would spend each day on cigarettes and put it in a jar. Use this money to purchase a reward for not smoking, suggests the American Cancer Society. You can spend this money at the end of a week or month if you want, or save up for a big purchase like a vacation or new wardrobe.
Tips and Warnings
- Don't be discouraged if you slip up and smoke. Just keep trying until it takes, and seek extra help from your doctor if you need to.
