Twenty minutes without a cigarette decreases heart rate and blood pressure in smokers. The longer smokers stay tobacco-free, the more health benefits they receive. Quitting tobacco for good is tough but it is possible. Millions of smokers have successfully quit and remain smoke-free. The secret to becoming a non-smoker is developing a personalized plan to quit.
Step 1
Clarify your reason for quitting. Cigarette smoking damages almost every part of the body and is the main cause of preventable death in the United States, according to the National Heart, Lung and Blood Institute. People quit smoking for a variety of reasons. Some want to lower their risk of heart disease, stroke or lung cancer. Others are asked to quit by a loved one. Your reason to quit smoking is important. It will keep you motivated to stay smoke-free. Write down your reasons to quit on a note card. Keep it with you as a reminder to get you through your cravings.
Step 2
Identify your triggers. Each person has cues or triggers that prompt them to want to smoke. Triggers can be feelings, places, people, activities, things or time of day. For example, some people smoke when they are anxious or bored. They may smoke while drinking a cup of coffee or after a meal. Take a few minutes to think of your triggers and list them in a journal or notebook.
Step 3
Talk to your doctor. Your doctor can answer your questions about quit aids to manage withdrawal symptoms. Nicotine replacement therapy has been shown to increase the chance of becoming smoke-free. The U.S. Food and Drug Administration has approved five nicotine replacement products as of 2011. Over-the-counter products include the nicotine patch, nicotine gum and the nicotine lozenge. Your doctor must write a prescription for a nicotine nasal spray or nicotine inhaler. There are two prescription medicines that do not contain nicotine but help smokers quit. Bupropion, marketed as Zyban, and varenicline, marketed as Chantix, both ease nicotine cravings. Your doctor can help you choose the best quit aid for you.
Step 4
Choose a quit method. Many people are successful quitting smoking "cold turkey" or completely eliminating cigarettes without a quit aid. Others choose to taper off or reduce the number of cigarettes they smoke each day. Some opt for quitting using medicines. Behavioral counseling and support groups can be used in combination with any of the above methods.
Step 5
Pick a quit date. Give yourself a couple of weeks to prepare for your quit day. Avoid choosing a quit day near holidays or special occasions. Make this time as stress- free as possible.
Step 6
Prepare your quit plan. Review your trigger list and write down solutions to handle your triggers. Planning for each challenge will increase your chance for success.
Step 7
Quit! If you smoke after quitting don't give up. Relapse is common. Learn from your experience. Next time you will be smoke-free.
Tips and Warnings
- Ask your family and friends to support your quit plan. They can help you through your cravings. If you have the urge to smoke, take a few deep breaths. The extra oxygen helps clear your mind so you can work through your urge.
- Talk with your doctor before using over-the-counter nicotine replacement products or other quitting aids. Some quitting aids may cause harmful side effects.
Things You'll Need
- Note cards
- Pens, pencils or markers
- Journal or notebook
- Smoking cessation aids
- Calendar
