The National Institutes of Health's (NIH) MedlinePlus website warns that smoking tobacco is America's most preventable cause of death. Besides the personal health risks related to smoking are several other disadvantages. For example, the American Lung Association says smoking is expensive, stains your teeth and harms the health of the people around you. Avoid all these problems by quitting smoking today.
Step 1
Choose a specific date within the next 30 days to quit smoking, recommends the American Cancer Society. Mark it down on your calendar. The society says it can be a random day or a day with significance, such as an anniversary or birthday.
Step 2
Pick two proven methods of quitting smoking, according to the Canadian Lung Association. The association recommends joining a local support group, asking your doctor for prescription cessation drugs such as bupropion, getting counseling, going "cold turkey"--quitting the habit without any cessation aids--or using nicotine replacement therapy, such as nicotine gum. The association says picking two of these proven quitting methods increases your odds of being successful.
Step 3
Tell your friends and family that you are planning to quit smoking and provide them with the date you chose in Step 1. Ask them to hold you accountable to your commitment to quit. Knowing that other people know you're quitting can help strengthen your resolve to stop smoking.
Step 4
Prepare for your quitting date. The American Cancer Society suggests reducing the amount you smoke starting two weeks before your quitting date. For example, cut back on the total number of cigarettes you use daily or start limiting your smoking to specific times of the day.
Step 5
Stock your kitchen, car and office with oral substitutes to smoking to help keep your hands, mouth and mind busy and help distract you from your smoking cravings. This can include toothpicks, gum, hard candy that you can suck on, and healthy snacks such as carrot sticks.
Step 6
Throw out anything related to smoking on the day you quit, including cigarettes, lighters and ashtrays. Simultaneously, start any smoking cessation aids you've selected, if any. For example, begin chewing nicotine gum if you chose to use nicotine replacement therapy, or start taking the cessation prescription drugs according to your doctor's instructions.
Step 7
Change your routine to avoid situations, environments or people that might prompt smoking cravings. For example, the Canadian Lung Association says don't go to bars or clubs anymore if you used to smoke at such venues, get rid of the chair you used to sit in while smoking, and avoid alcohol as it lowers your inhibitions and may prompt you to cave in to your smoking cravings.
Step 8
Reward yourself to keep you on track. The American Cancer Society suggests placing all the money you're saving by not buying cigarettes into a jar and buying yourself a reward once a week. Rewards can include dinner at a restaurant, a new book or a trip to a museum.
Tips and Warnings
- The American Lung Association offers a free online smoking cessation course to help you quit successfully. Additionally, the association can hook you up with local support groups and resources through its toll-free smoking help line at 800-548-8252.
Things You'll Need
- Smoking cessation aids (e.g. prescription drugs)
- Oral smoking substitutes
