Smoking tobacco, either in the form of cigarettes, pipe tobacco or cigars, can be a very difficult habit to quit. Some of this is because tobacco contains nicotine, which is a powerful stimulator of the brain. Over time, the brain becomes "addicted" to nicotine, so when you try to quit smoking, you develop nicotine withdrawal. Nicotine replacement therapy works to reduce the withdrawal symptoms and nicotine cravings by supplying your body with nicotine. Two common forms of nicotine replacement therapy are nicotine gum and the patch.
Step 1
Define why you are quitting. It is much easier to quit smoking if you have a particular goal---such as improving your fitness, saving for a special purchase, or removing nicotine stains from your face and fingers---that quitting smoking lets you achieve. Keeping this goal in mind can help you fight cravings.
Step 2
Identify your triggers. Most smokers have specific times of the day (just after waking up, for example) or activities during which they typically smoke. Before you quit smoking, keep a journal that notes when you tend to reach for a cigarette. This can help you identify your triggers for smoking, and you can prepare yourself either by avoiding them or modifying your behavior so that you have something else with which to occupy yourself when a trigger occurs.
Step 3
Choose how you plan to quit smoking. Some people prefer to quit cold turkey, while others find it easier to gradually cut down on their tobacco use over time.
Step 4
Decide if you wish to use nicotine gum or a nicotine patch. Both types of nicotine replacement therapy work by supplementing your body with nicotine, which will help reduce your cravings, and both have their pros and cons. Nicotine patches are easy to use and provide long-term (24-hour) relief from nicotine carvings, but they don't let you increase your dosage for times when you have sudden cravings. Nicotine gum can be used as needed which makes it more flexible, but it must be used several times a day and some people find the taste to be unpleasant.
