In the United States, smoking is responsible for nearly one in every five deaths, according to the American Cancer Society. Quitting smoking can reduce your risk of cancer, lung diseases and many heart problems. While many people have success with quitting techniques that allow them to reduce the amount of nicotine they take in gradually, others quit successfully by stopping smoking all at once, or quitting cold turkey, explains HelpGuide.org.
Step 1
Write down a date to stop smoking completely in a notebook that will serve as your quitting notebook. Select a date no more than two weeks in the future to help you keep your motivation to quit.
Step 2
Make a list of your triggers for smoking, such as eating or drinking coffee. Write down an alternative activity next to each trigger, such as taking a walk or washing dishes.
Step 3
Tell your family and friends about your commitment to quit smoking. Explain that you may need their support and encouragement as you go through the emotional, physical and mental ups and downs that come with nicotine withdrawal.
Step 4
Record a list of your reasons for quitting and the benefits of not smoking. Make several copies of your list to keep at work, on your bathroom mirror, on your refrigerator, in your purse or wallet, or anywhere else where you will see the list often.
Step 5
Create a list of rewards for yourself when you reach milestones with quitting, such as one week or one month smoke-free to help motivate yourself once you quit.
Step 6
Clean your house thoroughly the day before your quit day if you smoke inside to get rid of the smell.
Step 7
Throw away all of your cigarettes, lighters, ashtrays, pipes or any other smoking paraphernalia the night before your quit day.
Step 8
Record your cravings as they occur when you quit. Knowing what triggers cravings, what time of day they occur and how long they last can help you plan strategies to avoid lighting up.
Step 9
Seek support from your family and friends--especially from those who do not smoke--during your withdrawal period if you're having a rough time. You can talk about quitting if you need to, or you can just enjoy time with other nonsmokers to help keep your mind off smoking.
Tips and Warnings
- Do not give up if you slip up and have a cigarette. Smoking once does not have to derail your entire quitting plan. Talk to your doctor about alternative methods to help you quit if you find that the cold-turkey method is not working for you.
