Smoking is both costly and deadly. It's a habit that kills more than 430,000 Americans a year through associated illnesses, the American Lung Association estimates; it's also a medical challenge, the association adds, that sees almost $100 billion annually go up in smoke to cover health-care costs and a like amount in lost productivity. Nevertheless, notes the Centers for Disease Control and Prevention, more than 19 percent of American adults and some 20 percent of the nation's high school students continue to light up. But if you are one of the seven smokers in 10 who wishes to stop smoking, these steps will help you break the habit's hold.
Step 1
Decide to stop smoking now. Putting off that decision places you at risk for developing a number of health-related issues like cancer, respiratory illness and heart disease. Support your decision by writing down your reasons for quitting and listing the benefits of not smoking, including better health, cost savings and freedom from the addiction of nicotine.
Step 2
Throw away any remaining cigarettes and keep lighters and ashtrays out of sight. Removing yourself from the source of your habit will limit the temptation to smoke and help limit the opportunity to have a cigarette.
Step 3
Build a network of support and accountability by telling friends and family about your choice to stop smoking. The symptoms of nicotine withdrawal sometimes include irritability and anxiety and others may be more understanding if they know about the change you are making.
Step 4
Prepare for temptation by listing the times and places you feel the need to have a cigarette and planning an alternative activity. Many people are tempted to smoke after completing a meal. Consider taking a walk or washing the dishes to keep occupied and consider starting a new hobby that will keep your hands busy.
Step 5
Drink plenty of fluids. This will help flush nicotine and other toxins from your body and reduce the symptoms of withdrawal.
Step 6
Reward your efforts by using the money you are saving on a treat for yourself. Smoking is an expensive habit even without the related health costs. Set aside the money you would have spent on cigarettes and as it grows, consider using it to buy show tickets, take a vacation or pay off a bill.
Tips and Warnings
- • Symptoms of nicotine withdrawal include restlessnes, irritability, difficulty sleeping. • Keep health snacks like carrots or celery on hand for the first few days to act as a substitute when you wish to reach for a cigarette.
- • Never go back! One puff of a cigarette can undo all of your efforts.
