Carcinogens are cancer-causing agents that are found in abundant amounts in cigarettes. Benzine, arsenic, carbon monoxide, acetone and nicotine are all examples. Of all these chemicals, nicotine is the one that gets the most attention due to its addictive effects. When you become addicted to cigarettes, your risk for heart disease and lung cancer goes up. In order to quit, there are several steps you can take.
Step 1
Set up your team. When you chose to quit smoking, you are going to have temptations and feel vulnerable from to time. Tell all of your close friends and family members that you are quitting. They can be there for support and to help you through tough times.
Step 2
Avoid situations that can trigger you. If you used to smoke in certain areas or smoke while doing certain activities, change these habits. Avoid any restaurant, bar or gathering location that you use to smoke at. Also avoid any activity that can cause you to smoke, like reading the paper in the morning after breakfast.
Step 3
Distance yourself from stressful people. Now that you have a network of supportive people, avoid hanging out with people who are negative and cause stress in your life. This can cause you to become irritated and light up a cigarette to calm down.
Step 4
Get away from it all. To keep your mind off cigarettes, do something that will occupy your time and do it in a smoke-free location. For example, go to the movies, hang out the mall, go to church, visit a museum, read at the library, or go to indoor sporting events.
Step 5
Create a list. When you quit, you must have reasons why you are doing it. They can be health-related, personal reasons or job-related issues. Whatever they are, write them down in a small pocket-sized notebook and never let it out of your sight. Every time you feel an urge to smoke coming on, take it out and go over your reasons for quitting.
Step 6
Replace the hand-mouth connection with something other than cigarettes. When you are addicted to smoking, you are also often addicted to having something in your hand and something in your mouth. To replace these fixations, use flavored toothpicks, chew gum or suck on lollipops.
Step 7
Go for a run. Exercise can help keep your mind distracted, and it can also reduce your stress levels. Perform 30 minutes of moderate daily exercise like running, hiking, biking, swimming, playing basketball or walking.
Step 8
Use a stop-smoking aid. Nicotine-replacement aids can be found over-the-counter, and they are used to give you the effect of nicotine without having to smoke. You use a strong dose at first, then slowly taper off until you are no longer dependant on nicotine. These nicotine replacement aids come in the form of patches, lozenges and gums.
Step 9
Take medication. When you have tried a number of things things to stop smoking and you are still struggling, talk to your doctor about a prescription medication. Examples of these are bupropion and varenicline. You can also ask your doctor about prescription nasal sprays and inhalers.
