According to Merriam-Webster online, chain-smokers light up "almost without interruption." Every inhalation gives you a little nicotine fix, but it also puts your health at risk. Kicking the habit might be the most important thing you can do for your health right now, but quitting probably won't be easy. Adopting a plan that includes behavior modification, nicotine replacement, diet alterations and forming a support network may help you become an ex-smoker.
Step 1
Set a date to quit. By establishing a quit date, you have time to get yourself mentally prepared. A few days are sufficient. During this time, you'll develop your plan, notify your family and friends, and get rid of smoking triggers in your home.
Step 2
Write down your reasons for wanting to quit. The American Legacy Foundation, a non-profit group dedicated to educating the public about the dangers of smoking, suggests that you list your reasons for quitting. Think of all the benefits, physical and social, and post your list in plain sight.
Step 3
Replace smoking-related items. The American Cancer Society recommends throwing out ashtrays and cigarettes, and stocking up on oral substitutes to keep your hands and mouth occupied. Purchase plenty of sugarless gum to chew, and keep straws or coffee stirrers in every room.
Step 4
Visit your doctor or health clinic for nicotine-replacement products. You can ease some of the unwanted physical withdrawal symptoms by using a nicotine substitute. The federal Smoke Free website advises that nicotine replacement products come in chewing gum form or as tablets, nasal spray and skin patches. As a chain-smoker, your body is accustomed to almost constant nicotine fixes. Finding a temporary replacement may make quitting easier.
Step 5
Quit smoking on the designated day. When the big day arrives, some changes are necessary to keep you from backsliding. Drink lots of water throughout the day, and avoid coffee, alcohol or other foods that trigger a desire to smoke.
Step 6
Change your habits. Eat your meals at a different table or in a different spot. Avoid co-workers who smoke, and keep busy in places that forbid smoking, such as libraries and malls.
Step 7
Take frequent brisk walks or sign up for an aerobics class. Start a new hobby that involves the use of your hands, such as painting or knitting.
Step 8
Call someone on your support team before you give in and have a cigarette. During the first few days, the cravings are the strongest. Give a friend the chance to talk you out of smoking if you're teetering on the brink of having a cigarette. Read your original list of reasons for quitting.
Things You'll Need
- Nicotine replacement products
