Smoking can be an extremely hard habit to break, especially because tobacco activates the pleasure centers of the brain. With careful planning, you can counter weight gain and at least minimize many of the side effects of withdrawal. Choosing to use a smoking cessation program can greatly enhance your chances of successfully quitting.
Step 1
Make a list of the reasons you would like to quit. You can reflect back on this list when you have difficult cravings with your cessation program. Some popular reasons include reducing the risk of cancer, breathing easier and saving money. The Agency for Healthcare Research and Quality states that 435,000 Americans die from smoking each year.
Step 2
Research cessation programs. Some people choose nicotine replacement products like the nicotine patch, gum, lozenges, nasal spray or an inhaler. Zyban is a prescription antidepressant that reduces withdrawal symptoms and the urge to smoke. Chantix is a prescription medication that eases withdrawal symptoms and blocks the effects from cigarettes if you do continue to smoke. Advice from a doctor, dentist, pharmacist or other health care professional can help you decide which program is right for you.
Step 3
Consider alternative therapies for your cessation program, or to supplement another product. Hypnosis, acupuncture, behavioral therapy and motivational therapy (self-help books) are commonly used to aid people in their journey to becoming smoke-free.
Step 4
Choose a quit date. Tell family and friends that you are quitting so they can offer you their support.
Step 5
Prepare yourself for challenges that you will most likely face when quitting. Some people spend time around other smokers, which will bring on cravings. You might choose not to spend time with other smokers until you are further into your program or ask them to refrain from smoking around you.
Step 6
Manage your cigarette cravings during the program. If you always smoked after meals, reward yourself with a dessert instead. Avoid alcohol if you tend to smoke while drinking.
Step 7
Keep yourself active and occupied. Read books, go for walks and focus on relaxation techniques if you are a stress smoker. Find oral and hand substitutes such as carrying around a squeeze ball or paper clips and chewing gum or sucking on hard candies.
Tips and Warnings
- Drink plenty of water to flush the toxins from your body and minimize the withdrawal symptoms you are experiencing. This may help cravings to pass faster as well.
