According to the American Academy of Family Physicians, 70 percent of smokers say they would like to quit, but only 7.9 percent of them are able to do so without help. Quitting smoking is difficult, and many people experience a smoking relapse when they try to quit. Nicotine is as addictive as heroin or cocaine, according to the American Cancer Society, which is why so many people find it difficult to quit and remain nonsmokers. The physical and mental addiction to nicotine and the act of smoking can lead you to relapse into smoking if you do not have strategies in place to deal with your cravings and withdrawal symptoms.
Step 1
Prepare a plan for quitting smoking. Make a list of your smoking triggers, and devise alternative activities to do when your cravings hit. For example, if you usually smoke after a meal, try taking a walk instead.
Step 2
Throw away all your cigarettes, ashtrays, lighters and anything else to do with smoking before you quit. Looking at an empty ashtray or even an empty cigarette package can create a craving that could lead to a smoking relapse.
Step 3
Talk to your doctor about medication to help you quit smoking. Using nicotine replacement therapy, prescription medication, such as bupropion, and social support can increase the quit rate to 35 percent, according to American Academy of Family Physicians.
Step 4
Discuss your plan and desire to quit with your family and friends. Having positive reinforcement and support during your withdrawal period can help you refrain from lighting up.
Step 5
Make plans to do things in places where you cannot smoke, such as movie theaters. Try to spend time with nonsmoking friends and family members. Ask smoker friends to refrain from smoking around you to lower your temptation to smoke.
Step 6
Check with your local health department or American Cancer Society office to ask about support programs and groups for people who are quitting. Some areas have counseling sessions and support groups, such as Nicotine Anonymous, that can help you connect with others and share strategies for avoiding tobacco.
Step 7
Practice healthy stress-reduction techniques. Many people relapse when they feel stressed. Exercise, deep breathing exercises and meditation can help you feel more relaxed and avoid smoking.
Step 8
Give yourself a reward when you remain smoke-free. Make a list of gifts or small outings that you can use to motivate yourself to avoid relapsing.
Tips and Warnings
- Do not give up on quitting if you slip up and smoke. Make a promise to yourself that you will not relapse again. Analyze the situation that led to the relapse carefully so that you can come up with alternative ways to handle the same situation without smoking in the future, recommends MayoClinic.com.
