Many individuals find it very difficult to quit smoking because of the uncomfortable symptoms caused by nicotine withdrawal. Smoking is a serious cause of many public health issues, and as such, many smoking cessation resources are available free of charge. A smoker wishing to cut back or quit can take advantage of a wide variety of tools, many of which do not require medication or any additional expenses. In addition, the decision to quit will eliminate the ongoing expense of purchasing cigarettes or other tobacco products.
Step 1
Research online and written materials designed for smoking cessation. A wide variety of public agencies and nonprofit organizations offer detailed support for smoking cessation. The American Cancer Society and the National Institutes of Health offer online resources and planning guides, which include resources for online and face-to-face support groups and counseling resources.
Step 2
Select a quit day. The American Cancer Society notes that smokers planning to quit should select a specific date to begin their cessation. Setting the date in advance can help the smoker develop motivation and clear coping skills to manage nicotine cravings and withdrawal symptoms, such as restlessness or low mood.
Step 3
Inform friends and family about the plan. Many smokers benefit from extra support from friends, family members or co-workers. Sharing the plan with other can help the individual avoid places or situations that may prompt the desire to smoke. Family members and friends can also help the individual take part in alternative activities, such as walking, joining a new hobby or club or even seeing a movie. Staying occupied is an important tool in the early stages of quitting.
Step 4
Join a community or online support group. Many individuals benefit from peer support during the early stages of quitting. Discussing the experience with others who can relate will often provide valuable insights and motivation. It is often easier to work through the uncomfortable symptoms of nicotine withdrawal when others are available to offer encouragement and emotional support.
Tips and Warnings
- Smokers who are seeking free resources for cessation planning should also consult with their employers or medical providers. Many employers offer cessation plans and support, and some medical providers offer free resources such as counseling sessions or peer support groups.
