There are many reasons to stop smoking, including bad-smelling hair and clothes, stained teeth, stomach ulcers, and a high risk of lung cancer, heart and gum disease. Not to mention the risks of second-hand smoke has on those around you. In order to quit, you need to seek support and muster a strong motivation and dedication to quitting. Seeing your health care provider for medical treatment and support may be necessary.
Decide to Quit
The American Cancer Society notes that it is imperative to decide on a quit day. Prepare yourself as much as possible before this day by marking it on your calendar and sharing your decision with family and friends. Before this day, rid your home and car of all ashtrays, and stock up on oral substitutes such as gum, carrot sticks, straws and tooth picks. Seek out a support system, such as Nicotine Anonymous, or a friend or family member who has successfully quit. Journal about how you are going to quit. Reflect on past times you tried to quit, and note what has worked and what has not. Get as much reading material or self-help books as possible. FamilyDoctor.org suggests having the quit smoking hotline handy: 1-800-QUIT-NOW.
Exercising
Once you have quit smoking, stay as active as possible. Martha Work Ashelman, in her book "Healing Wisdom Series: Stop Smoking Naturally," suggests to exercise and practice deep breathing. Since cigarettes can deprive you of your ability to breathe deeply, Work Ashelman suggests making time to enjoy breathing deeply and consciously realizing that you are doing your lungs a service. Create a simple daily routine of exercise as well. Try dance, tai chi or even yoga to put you in touch with your body. Go on a walk every time you get the urge to smoke. Manage your stress as much as possible by doing things that will help to relax your nervous system. Work Ashelman also suggests to drink plenty of water.
Coping With Withdrawal
FamilyDoctor.org suggests to try nicotine replacement products, such as gum, patches, inhalers and lozenges. These may help to ease your body's craving for nicotine and reduce withdrawal symptoms. Avoid temptation as much as possible during this phase, and be careful of the ways your mind will trick you into thinking it's OK to smoke. The American Cancer Society suggests to reward yourself for every week you do not smoke, such as using the money you would have spent on cigarettes by treating yourself to dinner or a movie. Avoid alcohol and change your routines. Take a different route to work, or drink tea or juice instead of coffee. It's also best to stay away from friends and acquaintances who still smoke.
References
- American Cancer Society: Guide to Quitting Smoking
- Family Doctor: Smoking: Steps to Help You Break the Habit
- "Healing Wisdom Series: Stop Smoking Naturally"; Martha Work Ashelman; 2000
