At least 20 percent of adults in the United States smoke cigarettes, according to the Centers for Disease Control. The American Heart Association reports that smoking is the most preventable cause of premature death in the nation. Smokers increase their risk of developing chronic, deadly conditions including stroke and heart disease. Many states offer free nicotine replacement therapy aids for people who want to kick the habit, but can't afford to buy the patches or get a prescription. If your state or community does not participate in one of these programs, consider other ways to safely quit smoking.
Step 1
Pick a quit day. Some people indicate that the anticipation of quitting cigarettes only adds to the anxiety of actually quitting. So choose a day that's not more than a few days away and be sure you're out of cigarettes.
Step 2
Tell your friends, colleagues and classmates that you plan to quit. The National Institutes of Health suggests putting together a support system of people who care about you to encourage you along the quitting path. And if you're feeling irritable, colleagues will understand why.
Step 3
Go to work or school. Withdrawal symptoms include irritability, anger and anxiety. Your mind may be telling you to stay home alone, rather than going to work or class. Fulfilling your obligations and being around people will take your mind off of your symptoms.
Step 4
Stash snacks in your pocket. Your smoking addiction trained you to keep your hands and mouth busy. Keep lollipops handy, gum, hard candies, nuts still in the shell and anything else that you find that satisfies your oral habits.
Step 5
Join a smoking cessation group. Nicotine Anonymous is a self-help group modeled after the Alcoholic Anonymous 12-step program. Nicotine Anonymous is a fellowship of men and women helping each other live nicotine-free. There are no fees to join. You can supplement Nicotine Anonymous with joining an online support group. Or call one of the free smoking hotlines offered by your state.
Step 6
Keep a craving journal. You can download one free at SmokeFree.gov (see Resources) or just start your own in a notebook. Record the time you get cravings, rank your craving level, and write down what you were doing, who you were with and how you were feeling. Even if the process of recording your cravings does not immediately help, as the days go by, seeing how much better you're doing may improve your mood.
Step 7
Organize a poker or movie night with friends. Isolating is another symptom of withdrawal. It's when you're alone that you're most likely to relapse.
Step 8
Avoid triggers. "People, places and things" is a slogan commonly used in 12-step programs. It means that there are people, places and things that trigger cravings. You may enjoy smoking at bars while drinking with certain friends. Until your strongest cravings have passed, suggests HelpGuide.org, you should avoid bars, alcohol and the friends who make you feel like smoking.
Tips and Warnings
- Save the money that was going toward buying cigarettes. When you've saved enough, consider buying an inexpensive nicotine replacement therapy like gum or lozenges.
