Everywhere you look there are ads for products to help you quit smoking. Whether it be a nonprescription item such as the patch or gum, or a prescription medication such as Chantix or Wellbutrin, the fact is, they can be costly. The good news is that you don't need to purchase anything to quit smoking; it can be accomplished with a strong will, good reasons and supportive friends and family members.
Step 1
Prepare yourself. While you're smoking a cigarette, you can easily fool yourself into thinking that the cravings won't be that bad. This is the worst thing you can do for yourself though. If you are fully prepared ahead of time for what is to come, no matter what its severity, you may have more success in the long run. According to the National Cancer Institute, your cravings will typically begin within an hour of smoking your last cigarette, be at their worst for about a week after, and then begin to subside. You need to realize though, that it may take weeks before the cravings completely disappear.
Step 2
Set a date. Pick a quit date and mark it on your calendar. This allows you time to prepare for the day you have chosen to improve your health. It also gives you something to celebrate in a year when you have remained smoke-free for 12 months. When choosing your date, be sure there is nothing major happening in your life that will increase or cause you stress. This can only make quitting more difficult.
Step 3
Make a list. Write down every reason you want to quit smoking and look at it frequently, especially during the first 2 weeks. This list will serve not only as a reminder but also as a way to keep you motivated.
Step 4
Tell your friends and family. This serves two purposes: It is the perfect way to keep you on track simply because you don't want to fail now that you have made your announcement. And, it provides you with a large support group who is willing to get you through the rough spots and help you be successful in your attempt.
Step 5
Plan activities. Make a list of activities you can participate in when cravings or withdrawal symptoms strike--things that will take your mind off your desire for a cigarette. Your best bet is to make them activities you wouldn't ordinarily associate with smoking a cigarette.
Step 6
Clear your home. Rid your home of all ashtrays, cigarette packs (full or empty) and lighters. Having these items in your presence may only increase your urge to smoke and make fighting cravings that much harder for you.
Step 7
Stock up on food. According to the National Cancer Institute, snacking on foods such as carrots, celery sticks, sunflower seeds, gum and hard candy may help reduce the psychological need for a cigarette. It is always a good idea to stock up on these items before your quit date so they are readily available when the moment arrives.
Things You'll Need
- List of reasons
- Support group
- List of activities
- Snacks
