Smoking can be more difficult to quit than many other habits. Part of this is because tobacco contains a compound called nicotine, which is extremely addictive. Nicotine works by stimulating the brain. Over time, the brain gets used to having nicotine and when you try to stop smoking, you go into withdrawal. Many people need several attempts to quit smoking. It is easier to quit, however, if you have a specific plan to follow.
Step 1
Use medications that reduce your withdrawal symptoms. Varenicline, for example, is a prescription medication that can be used to help reduce your urge to smoke. In addition, varenicline will help reduce the amount of pleasure your brain gets from nicotine, further reducing your urge to smoke.
Step 2
Identify your smoking triggers. Before you try to quit, keep a journal for a few days, noting when and what you were doing each time you smoked. This helps you identify what causes you to smoke and lets you create a rough "smoking schedule" that details when you typically smoke.
Step 3
Each week, reduce your smoking intake by one fifth. Use your smoking schedule as a guide and try to remove a few cigarettes each week, gradually reducing your tobacco use, so that by the end of 35 days you no longer smoke.
Step 4
Use nicotine replacement therapy to help ease your withdrawal symptoms. As you gradually cut cigarettes out of your daily routine, you may begin to feel cravings for tobacco. When you have these cravings, use nicotine gum, lozenges, or a nicotine nasal spray to help relieve these cravings.
Things You'll Need
- Varenicline
- Journal
- Nicotine replacement therapy
