Smoking is an addictive and life-threatening habit with myriad negative health implications. Quitting can be difficult, but it is the best possible way for smokers to improve their overall health, happiness and longevity. Fortunately, there are many sources of information, medication, support, coping assistance and motivation available for individuals who decide to quit smoking. The American Cancer Society recommends a combination of medications, lifestyle adjustments and emotional support to cease tobacco use without relapse, to live a longer, healthier life.
Medications
Step 1
Tackle your physical addiction to nicotine. Consult a physician and find out if nicotine replacement therapy is safe for you. Ask about non-nicotine medications that may be appropriate to combat withdrawal symptoms and aid your efforts to quit.
Step 2
Select a nicotine replacement therapy, NRT, product based on your doctor's recommendations, lifestyle needs and whether or not you are a light, average or heavy smoker.
Step 3
Start using the NRT product as soon as you quit smoking. Using the product immediately after quitting increases your chances of success.
Lifestyle Adjustments
Step 1
Choose healthy stress combatants to replace smoking, such as exercise, meditation, yoga, acupuncture or hypnosis.
Step 2
Select oral substitutes for cigarettes, such as gum, mints, hard candies, celery sticks or carrots.
Step 3
Avoid alcohol if you are accustomed to smoking while drinking, or find an alternative complement to alcoholic beverages, such as a snack of nuts or crackers.
Step 4
Drink lots of water to encourage detoxification and decrease nicotine cravings.
Step 5
Keep a journal of your daily progress, cravings, stress levels and activity. Take note of events, times of day or patterns that produce strong cravings and keep track of relapses or successful avoidance of cravings. Tailor your quitting strategy to repeat successes and avoid circumstances that increase your cravings or stress level.
Emotional Support
Step 1
Set a date to quit smoking. Goal setting may help motivate your desire to quit.
Step 2
Seek support and accountability by telling family and friends about your plans to quit smoking.
Step 3
Find additional emotional support. Enlist a quit buddy, use Quitline by calling 1-800-QUIT-NOW, look for a support group through Nicotine Anonymous or Quitnet, or consider seeing a behavioral cessation counselor.
Things You'll Need
- Personal physician
- Nicotine replacement products
- Non-nicotine medications
- Relaxation techniques
- Oral substitutes
- Water
- Journal
- Phone or in-person support system
- Behavioral cessation counselor
