If you have smoked for 30 years, you are at an increased risk for serious health problems, including cancer, heart disease, stroke, emphysema, pneumonia and cataracts. Even if you have smoked for 30 years, quitting the habit can improve your health and help you live longer. Immediate health effects of quitting include reduced blood pressure, lower level of carbon monoxide in the blood and better lung function. Speak to your doctor about your efforts to quit smoking.
Step 1
Write down the reasons you want to quit. Refer to this list often in the days ahead.
Step 2
Choose a method to quit smoking. Since you have smoked for such a long time, stopping cold turkey may be extremely difficult. You may suffer from withdrawal symptoms such as irritability. Nicotine gum, nicotine patches and prescription medication can reduce the urge to smoke. Another method is hypnosis. Sessions with a hypnotist allow you to enter into a relaxed state and receive suggestions to help you quit smoking. Acupuncture treatments to stop smoking involve small needles being placed into pressure points on the body. The theory is that this releases endorphins to relax you while you quit smoking.
Step 3
Set a date to quit. Since it has been 30 years, you may need several days or weeks to get accustomed to the idea of quitting. Prep friends and family about your plan to quit so that they can get ready to offer their support during the difficult first days.
Step 4
Remove all tobacco products from your house. Also go through your car, your desk at work and your garage to throw out tobacco products.
Step 5
Keep busy. On the first days of quitting, keep your schedule jam-packed with plenty of activities, such as workout sessions, movie and dinner dates, shopping excursions and volunteer activities.
Step 6
Avoid activities that remind you of smoking. This may include drinks with friends or watching TV at night. When you feel the urge the smoke, distract yourself by chewing on sugar-free gum or taking some deep breaths to relax.
Step 7
Find support groups in your area. If you are having a hard time with quitting, ask your doctor for a referral to a support group.
