The decision to quit smoking comes with many health benefits: reduced risk of cancer, improved lung function, and reduced risk of stroke and heart disease, according to the National Cancer Institute. While giving up cigarettes is a worthy goal, nicotine withdrawal symptoms can make you feel nervous, hungry, restless and depressed. These symptoms will lessen with time, but can make it difficult in the beginning. By preparing for withdrawal symptoms, you will be more likely to succeed in your commitment to quit, according to Helpguide.org.
Step 1
Establish a quit date and gradually reduce smoking leading up to it. Knowing definitively when you are going to begin reducing your smoking until you no longer smoke can help you set goals, according to Helpguide.org.
Step 2
Decide what method you will use to help ease withdrawal. If you are concerned about withdrawal side effects, you must adopt a plan to gradually reduce your nicotine intake each day. Three chief options exist: slowly reducing the amount you smoke, using nicotine replacement products or taking prescription medications to reduce nicotine cravings, according to the New York Times.
Step 3
Purchase enough quit-smoking products, if you go that route, to last for at least a month. This will strengthen your commitment to quit and ensure that you have enough to last while you are combating withdrawal symptoms. If you are using nicotine replacement therapy, you will likely use these products anywhere from two to five months, according to the New York Times.
Step 4
Create a plan for reduction times when you may experience withdrawals. For example, planning to take a walk each day can help reduce stress levels that can occur when you are not smoking. Going grocery shopping in advance for healthy meals or snacks can help you feel more satisfied and have more energy. Whatever your lifestyle concerns, creating an alternative to combat this problem can help.
Step 5
Seek out a support group or psychologist who can help you through the time you are quitting, reminding you mentally of the reasons why you chose to quit, helping ease stress and tension, according to Cigna.com.
Tips and Warnings
- Taking steps to reduce stress is vital during quitting time. Find something you love to do, such as reading, exercising, writing in a journal or even listening to music, and engage in this activity most days of the week to reduce the possibility of giving in to withdrawal symptoms.
Things You'll Need
- Nicotine gum or patch
