You have decided that your New Year's resolution is to stop smoking. Whether you've tried to quit smoking in the past or this is your first attempt, you will need a strong set of backup activities and support to help you survive your first weeks living cigarette-free. You're tired of being dependent on cigarettes, but you're also afraid of the physical end psychological symptoms you may experience. Start developing your emotional support, activities and tools to be successful in stopping your cigarette habit.
Step 1
Remember every day why you have quit smoking. You have survived the first hours, when the nicotine has left your system after your last cigarette. You should feel withdrawal symptoms for approximately three days after your last cigarette. Keep your reasons for quitting smoking list with you at all times and refer to it when you are feeling weak.
Step 2
Ask your spouse, family, friends and co-workers for their emotional support as you ride out the first few days of the new year after smoking your last cigarette---they will be excited for you and eager to help you resist the temptation to smoke another cigarette.
Step 3
Stock up on crunchy vegetables like carrots, broccoli and celery. Include fresh fruits like apples and oranges. Slice a good supply of these foods each morning and keep some with you. Buy several packages of sugarless gum and keep some handy for those times when cravings strike.
Step 4
Join an online program designed to help you stop smoking. Check out the LiveSTRONG Quit Smoking Dare at livestrong.com/dare/142-quit-smoking, where you can find other sources of emotional support from other smokers who have decided to quit the habit. Give yourself the chance to succeed at sticking to your New Year's resolution.
Step 5
Begin an exercise program. Participate in at least 30 minutes of physical activity like a brisk walk or a jog. If you can't leave your office, do some calisthenics such as deep-knee bends or squats. When the craving to smoke hits you, practice relaxation techniques like deep breathing. Distract yourself with a craft, writing in a journal, meditation or prayer.
Step 6
Tell yourself that you have to wait for a set amount of time when you get the craving to smoke and then find a distracting activity you can do for that period of time. Repeat this as many times as you need to so you can ride the craving out.
Step 7
Don't give in to your craving by having "just one" cigarette. Use an activity to distract yourself from the craving. Give yourself the opportunity to succeed.
Step 8
Avoid the places and activities that trigger your urge to smoke. Identify these triggers so you can avoid them.
Tips and Warnings
- You'll regain your ability to taste food when you quit smoking. Don't fall into the habit of emotional eating when the craving to smoke hits. Your body will continue to experience symptoms of withdrawal for approximately two weeks after you've smoked your last cigarette. These symptoms should decrease as your body is adjusting to not having nicotine.
- If you become nauseated after you've quit smoking, this is normal. As your body adjusts, this nausea should decrease.
Things You'll Need
- List of reasons you've quit smoking
- Strong emotional support
- Crunchy vegetables, fruits, sunflower seeds, nuts or sugarless gum
- Online support group or quitter's blog
