According to the American Cancer Society, 70 percent of American smokers have a desire to quit smoking, yet only 4 to 7 percent are successful when it comes to quitting permanently. It is a difficult addiction to break; however, there are ways to increase your chances of quitting and quitting for good. Whether you use prescription medications, behavioral therapy or a combination of treatments, all that matters is that you put your cigarette down.
Step 1
Talk to your doctor. Before you begin the process of smoking cessation, visit your doctor and ask about products which may help you cope with your withdrawal symptoms. Nicotine replacement products such as the nicotine patch and gum are available without a prescription, while medications such as Zyban and Chantix are only available through your doctor. Talking to your doctor about your addiction and its severity will help him determine the best course of treatment to ensure your long term success.
Step 2
Set a quit date. Pick a quit date and mark it on your calendar; doing this gives you time to prepare yourself and plan ahead for cravings and withdrawal symptoms. According to the U.S. Department of Health and Human Services, it may help to pick a special day, such as your birthday or anniversary; this makes the date memorable, giving you something else to celebrate each year.
Step 3
Clear your home of paraphernalia. According to the American Cancer Society, before quitting, it is helpful to rid your home of ashtrays and lighters; everything you associate with smoking should be thrown away. This will increase your chances of quitting permanently because all your reminders will be gone.
Step 4
Make a list. The American Cancer Society states that making a list of your reasons for quitting, then carrying this list with you wherever you go, may help keep you on track when cravings strike. Write down your reasons for quitting when you feel the strongest about them; doing so enable you to create a more compelling list to lean on when you experience moments of weakness.
Step 5
Tell your friends and family. Quitting smoking can be a difficult time in your life, and you will need the understanding and support of those around you if you want to quit permanently. Your friends and family members will be more than willing to support you out of love and a desire to see you live a healthy life.
Step 6
Keep your self busy. According to the U.S. Department of Health and Human Services, withdrawal symptoms may last between 1 to 2 weeks. Keeping yourself busy during this time can help distract you and prevent you from thinking about wanting a cigarette. It may be better to choose activities that you don't associate with smoking; for instance, if you would ordinarily smoke while playing cards, try going for a walk instead. It is difficult to exercise and smoke simultaneously.
Step 7
Seek professional support. For long term success, you may want to consider joining a smoking cessation support group or calling a quit smoking hotline. There are also groups which help address the behavioral aspects of your habit; this helps you treat your psychological addiction while coping with the physical withdrawal symptoms.
Things You'll Need
- Medications
- Quit date
- List
- Support group
- Non-smoking activities
