Smoking can be a very difficult habit to quit. Part of this is physical, because tobacco contains nicotine, an extremely addictive substance that stimulates the brain. Stopping smoking can cause your body and brain to crave nicotine as you go into withdrawal. For many people, trying to quit "cold turkey" can be daunting, or even impossible, causing them to try to quit repeatedly without success. Gradually stopping smoking works better for some people, as it reduces the nicotine cravings.
Step 1
Choose a goal to work toward. It may be to improve your health and fitness (allowing you to take up jogging or basketball), for cosmetic reasons or to save money, which you can put toward a special purpose. Having a goal in mind can provide motivation.
Step 2
Set up a schedule. Decide, for example, to smoke one less cigarette per day every week. Stick to this schedule as best as you can.
Step 3
Keep a diary of when you typically smoke. For many smokers, certain times of the day (such as lunch time) or certain activities (such as driving) serve as cues to smoke. Be aware of these situations and "social cues," and try to avoid them or give yourself something else to do. Making your cigarettes inaccessible during these times also may be helpful.
Step 4
Consider using over-the-counter or prescription medication. Nicotine replacement therapy can be purchased over the counter in the form of lozenges, sprays, gum or skin patches. Nicotine replacement therapy works to replace the nicotine you get from cigarettes, reducing the physical withdrawal symptoms. There are also prescription medications (such as Chantix and Zyban) that can be used to reduce your nicotine cravings.
