Anyone who has tried to overcome a tobacco addiction knows that it is not easy. The American Heart Association notes that you will probably experience the following reactions to quitting tobacco: irritability, impatience, anxiety, depression, inability to focus and restlessness. These reactions typically pass within a few days. Longer-term effects may include weight gain. Overcoming a tobacco addiction may not be easy, but can improve your overall quality of life and health in the long run.
Step 1
Establish your "quit tobacco support network." National organizations have forums and blogs which will help you through the initial painful period and the following weeks and months of staying tobacco-free (see Resources). Whatever you do, don't make your "support network" one other person who is also trying to quit tobacco---you need other people who have successfully quit to help you along the way. A face-to-face support group is also a good resource, and they are available even in small towns. Ask your doctor or nurse for contact information.
Step 2
Set a quit date so you have time to prepare for the initial withdrawal symptoms. Take a few days off work, explain to your family and friends you are quitting tobacco, and prepare a low-stress environment.
Step 3
Using a nicotine substitute such as gum, patches or prescription pills will require you to talk to your doctor. Follow the directions exactly---you may feel that you are ready to quit before the end of the program, but relapses are more likely if you don't follow through with instructions.
Step 4
Educate yourself by reading pamphlets, visiting websites and looking at every horrible picture available of the effects of tobacco use. These words and images will stick in your mind so you can recall them when times get rough. Use the experiences of your support group as well. They have been where you are and give valuable advice.
Step 5
Change your habits that used to include tobacco. You are tobacco-free now, but some habits will remind you of your tobacco addiction (even years later) and you may reach for your can of chew or pack of cigarettes. Avoid places where people are using tobacco publicly, and avoid activities where you formerly used tobacco. Instead, substitute healthy alternatives and habits.
Tips and Warnings
- It takes 72 hours for all traces of nicotine to leave your body. The strongest withdrawal symptoms should be over by this time if you commit to not relapsing. Every relapse resets this clock. Plan on how you will celebrate being tobacco-free. It is a big accomplishment, so this should give you something to look forward to.
