The cheapest way to stop smoking is to simply toss away your pack of smokes and walk away from the habit. As soon as you stop spending money on cigarettes, you increase your amount of disposable income. However, going "cold turkey" is not for the faint-hearted. Described by integrative physician Dr. Andrew Weil as "the most addictive drug in the world," nicotine withdrawal can be particularly nasty. Irritability, insomnia, food cravings, weight gain, lack of focus, anxiety and depression are only some of the side effects of nicotine withdrawal, which peak two or three days after your last cigarette and can linger for weeks. However, go easy on yourself. As noted by Dr. Weil, many people fail to stop smoking on their first try. Simply try and try again until you become nicotine-free.
Step 1
Create a battle plan. Your first order of business is to choose your "quitting day." This should be sometime within the month, not too far out so you'll neglect to follow through, says the Mayo Clinic. Think of all of the reasons why you want to quit, suggests the National Cancer Institute's Smokefree.Gov site, aside from those that concern your health, such as saving money, setting a good example for your children, and freedom from feeling chained to your habit. Strategize ways to cope with smoking triggers and tempting situations, advises the Mayo Clinic. For example, you may want to avoid bars where people smoke and instead go to the movies or to a museum as alternate forms of entertainment until you've successfully curbed your addiction.
Step 2
Make it known. Tell the people closest to you that you intend to quit smoking, advises the Mayo Clinic--such as your spouse, relatives, friends and colleagues at work. Tell them how they can support you in your decision.
Step 3
Remove temptation. On quitting day, remove all cigarettes and related products, such as lighters and ash trays, from your house, car and office. Keeping a spare smoke on hand can make you give into temptation, cautions the Mayo Clinic. Stock your home with cigarette substitutes you can chew or suck on, such as sugarless gum, hard candy and healthy raw vegetables, such as carrot and celery sticks.
Step 4
Ride it out. However, if you do go "cold turkey," nicotine withdrawal symptoms can be excruciating, and you may be tempted to fall back on old habits, cautions the American Cancer Society. In addition to symptoms mentioned in the Overview, you may also experience fatigue, constipation, gas, coughing, tightness in the chest and temporary irascibility or snappishness with respect to how you treat others. Keep busy. Keep active. Physical activity distracts you from your cravings. The Mayo Clinic suggests 30 minutes of moderate physical activity, such as a walk or jog. If you're at work, do squats, knee bends, push-ups or walk up and down a flight of stairs a few times. If exercise doesn't interest you, get busy with household chores or organize your closet. Pursue hobbies that keep your hands busy, such as journaling, woodworking or sewing.
Step 5
Reach out for help. According to the Mayo Clinic, the bigger your support system, the more likely you are to successfully quit smoking. See if a local hospital or clinic offers smoking cessation classes or free or low-cost stop-smoking counseling. Join a local support group that meets in your area. The Mayo Clinic points out that you can even join virtual support networks online and get some handy tips from fellow quitters as to how they coped with nicotine cravings.
Tips and Warnings
- Keep in mind that "cheap" is a relative term. If you look at the cost of cigarettes, higher insurance premiums and expenses incurred due to medical problems associated with smoking, the price you pay for prescription "stop smoking" medications or over-the-counter nicotine replacement aids is marginal by comparison.
- Although starting an exercise plan is an excellent way to counter the effects of smoking and to prevent post-smoking cessation weight gain, the American College of Sports Medicine advises that you get your primary care doctor's OK if you've quit smoking in the past six months.
Things You'll Need
- Sugarless gum, hard candy or raw vegetable sticks
