While media attention often focuses on the difficulties associated with quitting smoking, putting the life-threatening habit in your past quickly is possible and doesn't have to turn your world upside down. Because quitting smoking quickly is not easy, increase your chances of success by following some effective recommendations.
Step 1
Designate a day in the next two weeks as your quit day, and steps to be mentally and physically prepared by then, including removing all tobacco products from your home. People who attempt to quit smoking without a plan often fail.
Step 2
Exercise, and delay your diet. While activities like swimming or bike riding are healthy distractions from cigarettes and can help you lose weight, attempting to follow a diet during nicotine withdrawal adds stress and may hinder your efforts. Plan instead to combine your exercise with healthy amounts of fruit, vegetables and whole grains.
Step 3
Contact your doctor to ask about a prescription or over-the-counter medication that can assist you in your efforts to quit smoking. You'll likely need to start taking the drug in advance of your quit day, so make an appointment as soon as possible.
Step 4
Tell your family, friend and co-workers about your goals, so they can offer encouragement. Don't be shy about your efforts to improve your health; the announcement may lead other smokers to join you.
Step 5
Keep your mouth busy. Stock up on bottled water that can substitute for cigarettes. Chewing sugar-free gum and candy -- or even coffee stirrers or straws -- can help.
Step 6
Be ready to decline an invitation for a quick cigarette without feeling guilty. Practice saying no before your quit day, and rehearse in your mind your reasons for quitting smoking.
Step 7
Show respect for the enemy; recognize in advance that one cigarette often leads to a full relapse. Underestimating the addictive nature of nicotine often results in the misconception that having an occasional cigarette after your quit day won't threaten your well-being.
Tips and Warnings
- Add some fun to your life by rewarding yourself as often as possible for your efforts to get healthy. Treat yourself with money that previously would have gone to cigarettes by purchasing a book, movie tickets or something else you enjoy. Raise your chance to quit smoking quickly by attempting to slowly taper off the number of cigarettes you consume in the time leading up to your quit date. The method will result in a lower level of nicotine in your body. While spending time with your friends is recommended during your smoking break-up, avoid the urge to drink alcohol, which can lower your resistance and compromise your recovery.
- Smoking withdrawal typically results in unpleasant physical symptoms, although the mental break from cigarettes can often be harder to overcome. You may need to change your daily habits --- such as watching the morning news or having coffee --- if these activities tempt you to resume smoking.
Things You'll Need
- Bottled water
- Sugar-free gum and candy
