Smoking is a very difficult habit to quit. Part of this is due to the presence of nicotine, which is a powerful stimulant for certain parts of the brain. Because nicotine is addictive, quitting smoking causes you to experience nicotine withdrawal, causing you to crave smoking. Although difficult, quitting smoking has a number of health benefits, including improving your lung function, reducing your risk of coronary disease, and reducing your risk of developing several types of cancer.
Step 1
Identify your smoking "triggers". Although cigarettes are physically addictive, there is a psychological aspect to smoking as well. Most smokers have certain times of the day or activities during which they typically smoke. Before you quit, keep a journal of when and what you are doing each time you smoke. This may help you identify your triggers for smoking. Try to avoid them, or give yourself something else with which to occupy yourself during these times (such as chewing on a toothpick or eating a piece of hard candy).
Step 2
Join a smoking cessation program. The best smoking cessation programs have meetings that are fifteen to thirty minutes in length, last at least two weeks, and have a minimum of four sessions. Your local health department, your workplace, and the American Cancer Society may all offer smoking cessation programs. Another option is Nicotine Anonymous, which is a non-profit organization dedicated to helping people with their tobacco addiction.
Step 3
Use nicotine replacement therapy. Nicotine replacement therapy eases the urge to smoke by supplying the body with nicotine. It comes in the form of nicotine gum, lozenges, and nasal spray (which allows you to receive nicotine whenever you feel cravings) or skin patches (which release a constant amount of nicotine into your body).
Step 4
Take smoking cessation drugs. There are multiple prescription medications which can be used to help reduce your nicotine cravings, which makes it easier to stop smoking. Varenicline (marketed as Chantix) blocks the parts of your brain that respond to nicotine. Another option is bupropion (Zyban), an antidepressant which can also reduce your nicotine cravings.
Things You'll Need
- Journal
- Nicotine replacement therapy
- Smoking cessation drugs
