According to the American Cancer Society, an attempt to quit smoking can be more successful if a smoker develops a clear plan and a variety of useful coping strategies. In the time leading up to their "quit day," you can develop a list of daily routines that can reduce the temptation to smoke and also help manage the physical and psychological side effects caused by nicotine withdrawal. Creating this daily plan always starts with the firm decision to quit on a specific day. Plans can also include taking medication and attending stop-smoking classes.
Step 1
Throw out your cigarettes. Do not smoke, and do not have cigarettes within easy access. According to the American Cancer Society, daily plans to stop smoking should include, first and foremost, abstinence from tobacco. Experts at the American Cancer Society note that smoking even a small part of a cigarette can hinder progress toward quitting, so abstinence is critical.
Step 2
Chew gum or use a nicotine replacement instead of cigarettes. MayoClinic.com notes that many individuals choose nicotine replacement in the form of gum or a patch, and reduce their dose over time. Doctors can also prescribe a variety of medications, such as Zyban or Chantix, that help you manage cravings or withdrawal symptoms. Other oral substitutes, such as sugarless gun, carrot sticks or hard candies may also help.
Step 3
Plan a daily exercise regimen or other physical activities. According to the American Cancer Society, planning activities such as workouts can add structure and give you a healthy routine. This structure can keep you occupied during difficult withdrawal periods. Working out also provides a release for the tension and stress that often accompanies nicotine withdrawal. Cardiovascular workouts such as walking, running or swimming also offer physical benefits such as improved breathing and lower blood pressure.
Step 4
Consume non-alcoholic beverages. The American Cancer society suggests that you avoid the use of alcohol when quitting smoking, because drinking often enhances the craving for nicotine. Many smokers also tend to smoke in specific locations such as bars, and you can reduce the likelihood of cravings if you avoid locations or behaviors you associate with smoking.
Step 5
Acknowledge the urge to smoke when it hits you, and delay the urge by performing another activity. Do not use cigarettes to manage the cravings or withdrawal. MayoClinic.com notes that individuals who try to smoke "just one" cigarette to manage the craving will often give in to the need for more, and this derails the quit plan. Log on to online support resources or perform a relaxation technique such as deep breathing to effectively manage cravings.
Things You'll Need
- Gum
- Nicotine replacement
- Carrot sticks
- Hard candies
