The first few days are the hardest when you quit smoking. You will be dealing with the worst of the physical withdrawal symptoms, which often return people to smoking when they attempt to quit. It's not uncommon for ex-smokers to report they had to try several times before they kicked the habit. Getting through those first days without a cigarette is the key--just think of it as a few days to freedom from smoking.
Step 1
Get rid of all of your cigarettes, lighters and ashtrays. Wash your clothes to eliminate the smell of smoke. Clean out your car if you smoked there often.
Step 2
Take a walk if you feel the onset of a headache or dizziness. These are common symptoms of smoking cessation, according to Stop-Smoking-Tips.com. Relax and think of a smoke-free life.
Step 3
Keep up with an exercise program. It can be as simple as 30 minutes a day each day of brisk walking, bike riding or swimming.
Step 4
Practice meditation or deep-breathing techniques. Yoga or tai chi exercises are also good at keeping the mind and spirit in top shape. Make plans to go to exercise classes during your first few days without smoking. Classes are often offered free at local recreational centers or even libraries.
Step 5
Have cough drops or hard candy on hand. You may experience an increase in coughing when you first stop smoking.
Step 6
Drink lots of water. Keep a water bottle with you at all times. When you get an urge to smoke, drinking water will soothe it.
Step 7
Avoid caffeine in coffee, tea or soft drinks. Sleeping may be difficult the first few days without a cigarette. Stay away from physical activity at least two hours before going to sleep. Take over-the-counter sleep aids if you feel the need, but ask a doctor first.
Step 8
Be prepared for difficulty while concentrating. If you are involved in mental tasks, take a break once in a while.
Step 9
Stay away from situations that may trigger an urge to smoke. These may include a certain person's house or a night at a club. You can go back to those situations after you kick the physical withdrawals. In the meantime, stick to substitutes such as toothpicks, hard candy, gum or mints to replace a cigarette.
Step 10
Get support from counselors, friends who are ex-smokers or online sources to remain smoke-free in the first vital days. If you are bored or under stress, visit the American Cancer Society (ACS) website or call ACS specialists at (800) ACS-2345 to find a stop smoking line or support group in your area.
Tips and Warnings
- Nicotine replacement therapy through patches, gums or other products may ease physical withdrawal symptoms, the ACS says. If you want to try this method while focusing on emotional triggers for smoking, talk to your doctor.
- When you have beaten the physical withdrawals of smoking, be alert for emotional triggers. There may be times when an urge suddenly strikes you, even though your body no longer physically craves nicotine. Keep cigarette substitutes on hand or get away from a situation that might be causing an unexpected urge to smoke. Always be ready to deal with the old habit coming back in the first few weeks.
