Quitting smoking is one of the most effective ways to improve your overall health. According to the National Cancer Institute, quitting decreases your risk for cancer, heart disease, lung disease, strokes, hip fractures, cataracts and respiratory ailments such as pneumonia. Quitting smoking can be hard--most people try two or three times before they succeed in stopping smoking for good, according to WomensHealth.gov, a health information resource maintained by the National Women's Health Information Center.
Step 1
Talk to your primary care doctor about treatments to make quitting easier. Many people experience withdrawal symptoms, including depression and sleep problems, when they stop smoking, and your doctor may be able to recommend a short-term, low-dose nicotine treatment, such as a nicotine patch or gum to help you deal with the physical discomfort of quitting.
Step 2
Find a professional support system. You may want to see a counselor who specializes in helping people stop smoking, sign up for a smoking cessation class or join a group such as Nicotine Anonymous.
Step 3
Choose a date to stop smoking. Pick a specific date that has special meaning for you, such as your birthday or the first day of summer. Mark the date on your calendar, just as you would an important meeting or holiday.
Step 4
Let your friends and family know about your quitting date so they can support your efforts and hold you accountable for following through on your commitment to quit. Ask them not to give you cigarettes or smoke around you while you're trying to quit.
Step 5
Get rid of all your smoking supplies, including cigarettes, ash trays, lighters and matches, before your quit date to reduce temptations.
Step 6
Change your routines so that you're less tempted to smoke. For instance, if you're in the habit of smoking while you drink your morning coffee, try drinking tea and reading the paper instead, or take a walk after dinner instead of having your usual after-supper smoke.
Step 7
Celebrate your successes. Plan small rewards for every smoke-free week, like dinner at your favorite restaurant or tickets to a show. Plan bigger rewards for smoke-free milestones of six months or one year without smoking, such as a special vacation or a trip to a spa.
Step 8
Jump back on the wagon if you end up sneaking a cigarette while you're trying to quit. Accept that you smoked and recommit to quitting instead of giving up your efforts.
Tips and Warnings
- According to WomensHealth.gov, most people who quit smoking will smoke a cigarette again within the first three months of quitting. Don't let a relapse discourage you. Quitting smoking is hard, and the health benefits of trying again are worth the effort.
