According to MedlinePlus, smoking is the most common cause of death that can be prevented, and 50 percent of smokers will die of a smoking-related illness. Quitting right now is one of the best things you can do for your health, but it is not easy. You may even relapse several times before you finally quit for good, but a quitting plan that acknowledges and prepares for the difficulty ahead is your best line of defense against your addiction.
Step 1
Put out your cigarette. Throw the remainder away, along with your ashtrays, lighters and matches. Brush your teeth, shower, open your windows, air out the house, and get rid of any reminders of smoke or smoking.
Step 2
Write down your motivation to quit smoking, and be specific. Maybe you want to set a good example for your kids, maybe you want to avoid a heart attack. Put this list in an accessible place so you can refer to it when cravings strike.
Step 3
Tell everyone you know that you are no longer a smoker. This will give you a support system for the rough times, and it will also hold you accountable -- you are less likely to smoke when everyone is keeping an eye on you.
Step 4
Visit your doctor to discuss smoking cessation, or pick up some nicotine replacement therapy from the pharmacy. Choose patches, lozenges or gum, but even if you don't start right away, have something handy just in case the cravings get unbearable.
Step 5
Deal with cravings by implementing nicotine replacement medications you got from your doctor or over the counter, or use an oral substitute like hard candy or carrot sticks. Take up hobbies that keep your hands busy or otherwise make it impossible to smoke. Breathing deeply for a few moments or telling yourself to wait 10 minutes before you smoke can get you over sudden cravings.
Step 6
Start exercising -- people who exercise regularly are more likely to quit smoking for good because smoking interferes with aerobic exercise. Try taking a walk or a run whenever you feel like having a cigarette.
Step 7
Change your habits, and avoid people and places that may cause you to smoke. Avoid alcohol, as it lowers your inhibitions and makes you more likely to pick up a cigarette.
Step 8
Join a support group if you are having trouble coping with the physical or mental withdrawal symptoms. Sometimes just commiserating with others in the same situation can help you get over a craving, and you might learn some new ideas for distracting yourself from thoughts of smoking.
Step 9
Take however much money you would normally spend on cigarettes each day, and put it in a special savings account. Once you've been smoke-free for one year, use your new savings to treat yourself to a vacation or otherwise celebrate your achievement.
Step 10
Don't give up if you relapse and have one cigarette -- just resolve not to repeat your mistake. If you relapse to the point of going back to smoking, you must formulate a stronger plan and begin the quitting process again.
Tips and Warnings
- Understand that cravings will happen and relapses are very possible. Have a plan in place, and you'll be less likely to succumb.
- Talk to your doctor about smoking cessation aids -- some are unsafe or ineffective, so don't rely on advertisements.
