Quitting smoking involves a lot of willpower, a strong resolution and the willingness to get through the first few weeks without giving in. Because most people quit several times before they can make it a permanent thing, you shouldn't be deterred if you cave in and need to try again.
Step 1
Set up a plan and understand the setbacks. Having realistic expectations will help you get through the difficult days. It helps to have a list of reasons why you want to quit and to have a specific date in mind by which you want to be smoke-free. This could be a special event you plan on attending, a vacation or simply the beginning of the year.
Step 2
Be prepared to deal with withdrawal symptoms. The worst of them only last one to two weeks but they can be bothersome. Eating a proper diet, drinking lots of water and getting plenty of sleep can all help with headaches, nausea and cravings. Anxiety, irritability and insomnia are also common. Instead of fighting them, find something to do to keep you occupied when they strike and until they go away.
Step 3
Cut down slowly if the symptoms get too bad. Either smoke fewer cigarettes, smoke only half of a cigarette before throwing it away or switch to a lighter brand, which contains less nicotine. Instead of carrying a package around with you, count how many cigarettes you plan on smoking, put them aside and smoke those. Having a package with you makes you more likely to smoke more.
Step 4
Know how to deal with relapses. Relapses are most likely within the first three months after quitting, but they can happen anytime. Relapses are especially common during times of extreme stress or personal crisis. To be prepared, make a list of possible actions you can take during those times when you would normally reach for a cigarette. Going to the movies, having a bite to eat, indulging in shopping or hitting the gym can all be good options.
Step 5
Request the help of others. Tell those around you that you're trying to quit and ask them to keep cigarettes away from you. If you know somebody who is thinking about quitting, ask him to quit with you. Avoid parties or situations where smoking is likely. Avoid activities or foods that you associate with smoking, be it dessert, a beer or coffee.
Tips and Warnings
- Consider alternative therapies, such as hypnosis or neuro-linguistic programming, to help you through the beginning phase. Talk to your doctor about aids to help you quit smoking. Both gum and patches are available and they can be powerful allies if you use them right.
