There are many methods used to quit smoking. Giving yourself a deadline is a good way to prepare, make your life a bit more interesting and eventually celebrate your victory over smoking. It may take a combination of determination, support, sticking to your guns and using different techniques if necessary. Setting a goal and date makes your effort official and gives you some time to practice.
Step 1
Smoke less each day. Calculate the number of cigarettes you normally have during the day. Plan a schedule allowing you fewer cigarettes each day or times to smoke each day. The number should get smaller as day 30 approaches.
Step 2
Do away with smoking at those times when you automatically smoke. You might be used to having a cigarette when you have a cup of coffee. Start drinking your coffee without a cigarette. Do the same if you drink alcoholic beverages. Get rid of the ashtrays in your home, workplace or in the car. Don't smoke in your house.
Step 3
Let your friends, relatives and co-workers know you are quitting and have planned a date. Support is valuable when you quit smoking, according to the Centers for Disease Control and Prevention. Make bets with people to ensure you will quit for good.
Step 4
Stay near nonsmokers during or after work and in your daily activities. This will help you continue to cut down on your number of cigarettes each day. Check out any support groups or smoking cessation clinics in your area. The more support you have, the better you will stay focused.
Step 5
Keep busy. Exercise, take long walks or go bike riding. Stay away from places that can tempt you. Go to the movies, or some nice restaurants. There are also malls, libraries, museums, theaters, stores and religious centers, the National Cancer Institute points out.
Step 6
Drink lots of water and fresh fruit juice. As day 30 gets near, stay off of alcohol and caffeine, which can trigger urges to smoke.
Step 7
Switch to toothpicks, cinnamon sticks, hard candy, chewing gum or carrot and celery sticks instead of cigarettes. You can do more of this after the quit date.
Step 8
Get ready for withdrawal symptoms such as irritation or sudden cravings to smoke. Don't give in to every urge to smoke, as your schedule allows longer and longer times between each cigarette.
Step 9
Hold a party when you have reached your quit date. Continue with the same support techniques, staying with nonsmokers, keeping busy and other methods to stay away from cigarettes for good.
Tips and Warnings
- You might want to include medication such as nicotine gum, inhalers, patches and other stop-smoking methods. For some people this has worked. If you feel the need, talk with your doctor about methods or talk to ex-smokers who might have some ideas on how they beat withdrawal symptoms.
- When you finally quit smoking, watch out for sneak attacks. The physical withdrawals are sometimes the worst part. But afterwards, ex-smokers deal with emotional temptations. Be ready for unexpected, difficult situations. Until you have quit for a while, avoid drinking establishments and other smokers. Try to stay on a healthy diet and notice how your taste buds are improving. Don't let one little slip-up put you back in the smoker's circle. Keep the people in your support network around to fight off any temptations.
