Smoking any number of cigarettes poses a health risk; however, chain smokers are at a greater risk than casual smokers because of the increased amount of poisons and carcinogens introduced into the body each day. Nicotine, toluene, methane and arsenic are some of these chemicals, according to Tri-County Cessation Center. Once you have made the decision to quit smoking, you must put a plan into place to help you achieve this goal and to maintain your smoke-free life.
Step 1
Pick a date that you are going to be smoke free. Since you are chain smoking, you can pick a date that is close and stop cold-turkey or you can pick a date in the future and gradually wean yourself off the cigarettes. If you wean yourself off, smoke two cigarettes less each day than you did the previous day until you are smoke free.
Step 2
Write a list of reasons you are quitting, recommends the Centers for Disease Control and Prevention. Some examples include saving money, reduce health risks and getting rid of the smoky smell associated with cigarettes.
Step 3
Remove all smoking related paraphernalia from your car, house, office and any other location you have control over, recommends the American Cancer Society. This includes cigarettes, lighters, ashtrays and any other objects you use.
Step 4
Keep candy, gum and crunchy foods nearby to chew when you have a craving. These will help to keep your mouth busy and will minimize the risk of you reaching for a cigarette. If you are worried about weight gain, chew on a straw or toothpick--just be sure you don't swallow these.
Step 5
Obtain smoking cessation aids. Nicotine replacement gum, patches, inhalers and lozenges are some over-the-counter aids available. Prescription medications are also available. If you think you need a prescription, contact your doctor.
Step 6
Join a support group. Talking to other people who have quit smoking will provide you with ideas and support to help you quit.
Step 7
Stay away from smokers. This may mean that you have to restructure your days, but being around smoke and smokers will increase your risk of starting to smoke again.
Step 8
Plan periodic rewards. For example, treat yourself to a new outfit or another item if you stay smoke-free for a week. Have a bowl of ice cream or another snack if you don't smoke all day. Once you aren't buying cigarettes, you can save the money you would have spent on them to reward yourself for not smoking.
