Most people who smoke already know the dangers associated with the habit. In addition to the health risks from smoking, many states are banning smoking in public places. The National Cancer Institute reports that most smokers want to quit, and even if you have tried to quit before and did not succeed, you should always try again. Many people who have quit smoking made several attempts before finally succeeding. Quitting smoking does not require a certain length of time; as soon as you finish smoking your last cigarette, you can call yourself a non-smoker.
Step 1
Make a plan to quit. The American Legacy Foundation recommends choosing a date when you plan to quit and suggests that you tell your friends and family about your intention to quit and stop buying cartons of cigarettes. Line up a support network of people who can help you stay strong in your resolve to quit smoking.
Step 2
Consult with a doctor to get a prescription for a medication to help you quit smoking, such as bupropion SR, also known as Zyban, or varenicline, or Chantix. If you choose not to take one of these medications, get a nicotine-replacement program, such as the nicotine patch or nicotine gum.
Step 3
Distract yourself. Smokefree.gov recommends that you find many things to keep yourself busy while you are quitting smoking to take your mind off of cravings. Try going to movies, exercising, making crafts and spending time with non-smoking friends. Spend more time in public places where you cannot smoke.
Step 4
Change your routines. Most smokers have certain times of day when they smoke, such as right after waking up, on work breaks, after eating and while driving to and from work. Establish new routines in place of old ones. Take a different route to work, exercise after waking up and sit with different people at lunch.
Step 5
Fix your mindset. According to Damian O'Hara, president of the Easyway method to quit smoking, nicotine cravings are more mental than physical. O'Hara says smokers go through nicotine withdrawal every night, because 97 percent of the nicotine from a cigarette is out of your body after six hours of sleep. The reason most smokers experience intense cravings for cigarettes while trying to quit is because of the power of the psychological associations. O'Hara says that simply making up your mind that you will not struggle with quitting smoking can make it happen.
Tips and Warnings
- If you miss having something in your mouth and don't want to risk weight gain by substituting food for cigarettes, try chewing on straws. When a cigarette craving strikes, remember that most cravings pass after only a few minutes. Think about how you want to spend all the money you previously spent on cigarettes and plan rewards for yourself after a certain number of smoke-free days.
