Smoking cigarettes is a factor in many diseases, including cancers, lung diseases, heart attack, stroke, oral health problems and skin problems. Quitting smoking can decrease your risk of developing these diseases and can improve your overall health. Nicotine is highly addictive, and quitting can be tough, so it is important to quit in a healthy way that you can maintain long-term. Talk to your doctor about ways to quit and products that can help make it easier to abstain from smoking.
Step 1
Decide that you want to quit smoking. The American Cancer Society suggests you think about the reasons you want to stop smoking and whether you are ready to make a serious commitment to quitting.
Step 2
Choose a date that you will stop smoking. This date should be within the next month so you do not have too much time to back out of the commitment, suggests the American Cancer Society. Prepare for your quit date by getting rid of all the tobacco paraphernalia in your house and work space and think about ways you can avoid and fight temptation, says the Centers for Disease Control and Prevention.
Step 3
Decide on a plan to quit. Some people find medication works best for them and use a nicotine replacement like a patch or gum, while others quit cold turkey. Figure out a plan that you can follow and tell your family and friends about your goal and how you will go about quitting smoking. Before the quit date, buy all the products you will need to stop smoking, including oral substitutes such as toothpicks, gum or candy, prescription medication, or nicotine replacement products. Having these handy will make it easier for you when you quit.
Step 4
Find emotional support and come up with new behaviors to take the place of smoking. According to the Centers for Disease Control and Prevention, individual, group or telephone counseling double your chances of success. Behaviors that can replace smoking when the urge strikes include exercise, knitting, eating hard candy, breathing deeply, reading a book or taking a bath.
Step 5
Remind yourself of the reasons for quitting when you feel the urge to smoke. Avoid alcohol, as this reduces your likelihood not smoking, states the American Cancer Society. If you do slip and smoke a cigarette, do not let this mean you go back to smoking; accept that you made a mistake, see what didn't work to help you abstain, and then continue with your avoidance of cigarettes.
Tips and Warnings
- Ask your health care provider about local smoking cessation programs. Many of these are free at hospitals or community centers and can give you the support you need. Talk with your doctor about whether medication may help you quit smoking.
