Smoking is very dangerous to your health and can cause cancer and respiratory illnesses. Despite knowing this, many people find it difficult to quit; nicotine, which is found in tobacco, is a highly addictive drug that can cause severe withdrawal symptoms, making quitting extremely difficult for people to do. Additionally, the behavioral aspect of smoking is often missed by those who quit, especially after a long period of time like 20 years, which can also make giving up cigarettes that much harder.
Step 1
Set a date to quit. Planning a date to quit in advance gives you time to get used to the idea of quitting. You also have time to map out a program, like tapering off the amount of cigarettes you smoke each day and practicing not smoking during regular times, such as after meals.
Step 2
Build a support group. Friends and family can be of great assistance during the moments you find the withdrawal symptoms to be overwhelming. Additionally, stress is also a factor that sends people back to smoking; having friends that you can call when you experience work or family stress can be helpful.
Step 3
Decide if you will use the assistance of nicotine replacement therapies, such as patches and gums. These devices can help ease physical symptoms induced from the chemical withdraw.
Step 4
Stop all smoking at once. The Centers for Disease Control and Prevention recommends that when the day arrives on which you had planned to quit, do so completely rather than attempt to have one or a few cigarettes per day. Having even one cigarette causes nicotine to remain in your system and makes it extremely difficult or even impossible to quit.
Step 5
Envision your life without cigarettes. Having a clear understanding of why you want to quit and how much healthier you will feel once you do can help you get through the difficult moments. Imagine your life smoke-free and realize that your health and breathing ability will most likely improve without cigarettes.
Step 6
Start an exercise program. Regular cardiovascular and strength-training exercise can help you lessen or eliminate weight gain that is often associated with quitting. Nicotine elevates your heart rate, which helps increase your metabolism, so you may experience a slowing of your metabolism after quitting. Participating in a regular exercise program can help burn calories while also allowing your metabolism to work at an optimal speed.
Things You'll Need
- Exercise equipment
