According to the National Heart, Lung and Blood Institute, more than 70 percent of current smokers say they want to quit, and millions of people have successfully done so. Determination is the most important factor in quitting smoking, but additional suggestions may make the process a bit easier.
Gather Support
Surround yourself with supportive people when you are trying to quit smoking. The American Lung Association suggests that you tell your friends and family members that you are trying to quit and ask for their assistance. Keep yourself busy in the first days after you quit smoking. Ask people to keep you busy with fun activities, such as watching movies or going golfing, to help distract you from nicotine withdrawal.
Change Habits
Most smokers have rituals and specific patterns related to smoking: Upon arising, after meals, while driving to and from work and in the advent of a crisis. One of the most difficult aspects of quitting smoking is feeling like something is missing in these circumstances. Create new habits to replace old occasions when you would smoke. For example, take a different route to work, go for a walk after eating a meal and work on a hobby during breaks at work. Chew on straws to replace the feeling of a cigarette in your fingers.
List Reasons
Stay focused on the reasons that you want to quit smoking. Nicotine cravings pass quickly, and you can get through them by focusing on why you want to be a non-smoker. The American Cancer Society suggests that you remember the reasons you wanted to quit whenever you feel tempted to smoke. Keep a picture of a spouse or your children to look at if they are the reason you want to quit. Think about the money you are saving by not buying cigarettes.
Use Medication and Nicotine Replacement
Try using one of the FDA-approved prescription medications that can help you quit smoking. These medications include varenicline, also known as Chantix, and Zyban, or bupropion. According to the University of Wisconsin School of Medicine, varenicline can block some of the rewarding effects of nicotine and minimize withdrawal symptoms, while bupropion can reduce nicotine cravings. Also consider using a form of nicotine-replacement therapy, such as nicotine gum or the nicotine patch. These are available over the counter and can help you deal with nicotine cravings while you quit smoking.
Quit Again
Remain positive after a relapse and try again. If you slip up and have a cigarette, you can go back to being a non-smoker. Think about the circumstances that led to your relapse, such as a stressful situation or having drinks in a bar, so that you can try to prevent it from happening in the future. According to Providence Health System, it is common for it to take several tries to quit smoking successfully, but millions of people do successfully quit. Don't ever give up.
References
- National Heart Lung and Blood Institute: Benefits of Quitting Smoking
- American Cancer Society: Quitting Smoking: Help for Cravings and Tough Situations
- Providence Health: Quitting Smoking: Helping Someone Quit
- University of Wisconsin School of Medicine: FDA-Approved Medications to Help You Quit Smoking
- American Lung Association: 7 Tips for Quitting Smoking
