Whether you want to be healthier, are concerned for the health of your loved ones or simply can't support your habit, quitting smoking is beneficial. No matter your reasons, smoking cessation can help you reduce your risk for heart attack, stroke, cancer and other health problems. Unfortunately, to stop smoking can be easier said than done. With the right attitude toward goal setting and a wide support group, you can quit once and for all to create a healthier lifestyle and future.
Step 1
Set a quit date. Choosing a day two weeks in the future gives you time to mentally prepare for quitting. You might choose a day that is special to you, like a birthday, anniversary or holiday. The good feelings from that special day may make it easier to begin your smoking cessation journey.
Step 2
Tell your family and friends about your plans to quit so they're aware that you may be more irritable or susceptible to smoking. If your smoker friends know that you're trying to quit, they may be more respectful about not smoking around you. Your non-smoker friends can offer support so that when you're craving a cigarette, you can give them a call or go participate in an activity to take your mind off of your cravings.
Step 3
Plan activities and coping techniques around when you'll most want a cigarette. For instance, if you tend to have a cigarette with your coffee, switch to tea or orange juice first thing in the morning. If you liked to smoke at clubs and restaurants, purposely visit restaurants that won't allow smoking so the choice is made for you.
Step 4
Acknowledge the fact that smoking is difficult and you may have slip-ups. Nicotine is a real addiction, and you'll experience withdrawal and cravings that threaten to derail your progress. If you don't allow yourself the room to fail, when you do have a cigarette it may be tempting to give up all your efforts. Instead, acknowledge the small slip-up and use it as motivation to get back on your smoking cessation plan to keep going.
Step 5
Talk to your doctor if your efforts to quit on your own don't seem to work. He can suggest nicotine patches, gums and pills that allow you to wean your nicotine addiction gradually. He can also prescribe medications that make your withdrawal symptoms less severe, so you have a better chance of quitting.
