The Centers for Disease Control and Prevention estimate that around 443,000 Americans die from smoking or secondhand smoke each year. Besides death, the repercussions of smoking include heart attack, stroke, premature aging and other health problems. There are a variety of methods to help you stop smoking when you're ready to quit. While some smokers prefer to quit cold turkey, cutting down your nicotine consumption incrementally may help to wean your body from nicotine slowly and with fewer withdrawal symptoms.
Step 1
Set your quit day. The American Cancer Society suggests making your quit day a significant day with special meaning, like a birthday or anniversary. Having a quit day in the future gives you time to cut back slowly and time to prepare for becoming a non-smoker. Write the date down or circle it on your calendar as a constant reminder.
Step 2
Calculate how many days you have until your quit day, and how you can cut back on cigarettes until you get to your quit date with the goal of zero cigarettes. For instance, if you're planning to take a month to quit, have four cigarettes a day in the first week, three per day in the second, and so on until you've successfully weaned your body from the need to smoke. Note on your calendar how many cigarettes you'll need to get to your quit date.
Step 3
Purchase only enough cigarettes to see you to your quit date. Once you reach the quit date, you shouldn't have any cigarettes left. Even if you have just one cigarette left, you may be tempted to rationalize smoking just one more time, ruining your goal to quit.
Step 4
Substitute healthier behavior for cigarettes as you begin to cut back. While you may feel like you need your fourth cigarette come week two, going for a walk, talking on the phone to a friend or chewing a piece of gum may help you curb your cravings. Make the process easier on yourself by cutting out your least necessary cigarettes first. For instance, if you typically have a cigarette when you're feeling stressed out and a cigarette with your coffee, do away with your coffee cigarette first so you aren't dealing with stress and the need to smoke concurrently at first.
Step 5
Reward yourself for progress. Reward yourself for meeting your smoking quota each week, and offer yourself the biggest reward once you're finished with cigarettes completely. Weekly rewards could be a facial, shopping trip or new book, while a goal completion reward may be a weekend getaway. This can help you stay motivated to reach and complete your smoking cessation goals.
Things You'll Need
- Calendar
- Pen
- Cigarettes
