It's never easy to quit smoking. Smoking is not only a physical addition, but the actual act of smoking can have significant social, emotional, mental and habitual components as well. With all these factors contributing to the need to smoke, many people believe it's next to impossible to quit. But a number of techniques can make smoking cessation a little easier for some individuals.
Step 1
Pick a date on the calendar within the next month, recommends the Mayo Clinic. Picking such a date gives you time to not only prepare but also establish a plan for smoking cessation.
Step 2
Remove all smoking paraphernalia from your home, car and office to avoid reminders and minimize triggers of your former habit. These items could include tobacco, lighters, ashtrays and smoked butts.
Step 3
Enlist the help of your primary health care provider. Doctors can prescribe or suggest smoking cessation aids to make your quit day much easier.
Step 4
Identify your smoking triggers to help prevent stronger urges to smoke. These triggers are different for everyone, but some of the more common are alcohol, coffee, cars and dining out.
Step 5
Fill your quit date with plenty of activities to keep yourself busy, suggests the National Cancer Institute. Keeping busy can make it much easier to transition into a smoke-free life.
Step 6
Brush your teeth after every meal. Many smokers round out their meals with a cigarette. Instead of going outside for a drag, head into the bathroom to brush your teeth. The burst of flavor can sometimes minimize your need for a nicotine fix.
Step 7
Pick up healthy snacks to keep your hands busy and curtail weight gain. Carrots, celery, pretzels, sugar-free gum and other snacks are all great options for keeping your hands and mouth busy when the urge to smoke hits you.
Step 8
Wait for the urge to pass. According to the American Heart Association, most people experience the physical urge for less than a minute, which isn't a long time to hold off on picking up a cigarette.
Step 9
Recognize that you'll experience some level of nicotine withdrawal, which often includes anxiety, irritability, impatience, restlessness, boredom, tiredness, depression, dizziness, headaches, cough, constipation, gas, congestion, dryness, sore throat and an increased appetite, according to the American Cancer Society.
Tips and Warnings
- When picking activities for your quit day, select those not associated with smoking, like movies, bike rides, hikes and similar pastimes.
- Don't select a date too far in the future because it tends to increase the anxiety commonly surrounding cessation, which can make it difficult to stick with.
