Trying to stop smoking cigarettes can be very difficult. Some of this, like many habits, is psychological. In addition, cigarettes can be very difficult to quit because of the chemical nicotine. Nicotine is a potent nervous system stimulant. When the brain becomes accustomed to having nicotine, stopping smoking causes you to experience withdrawal symptoms, which can cause people trying to quit to have intense cravings for nicotine.
Step 1
Have a specific goal in mind, beyond quitting. It is easier to quit smoking it you have a specific goal that quitting smoking allows you to achieve. These can be health/fitness goals (such as taking up jogging), cosmetic or financial (saving money for a special purchase).
Step 2
Choose a strategy. Some people find it easier to quit "cold turkey," whereas others prefer to quit cigarettes gradually.
Step 3
Identify your "social cues." Social cues are times in the day (such as lunch time) or activities (like driving) during which you typically smoke. To identify these cues, keep a diary for a few days of what you were doing each time you had a cigarette. Try to avoid these situations or find another activity (such as drinking a cup of tea) to keep you occupied.
Step 4
Get counseling. There are a number of support groups dedicated to helping people quit smoking, as well as many free services that you can call over the phone. One such hotline is 1-800-QUIT-NOW.
Step 5
Use smoking cessation medications. Nicotine replacement therapy (which is available over the counter) uses lozenges, skin patches, sprays, or gum to supply you with nicotine to help reduce your cravings for cigarettes. There are also prescription medications (such as Zyban and Chantix) which can help relieve your nicotine withdrawal symptoms.
