If you smoke, you're aware of how difficult it is to stop. Many smokers try to quit several times before they are successful, but making the commitment to quit smoking forever is within your reach.
Step 1
Set a quit date. Instead of abstaining from smoking as soon as you get the urge to quit, set a date so you can prepare yourself for what lies ahead. Doing this will help your mind recognize the importance of your commitment.
Step 2
Prepare to deal with the physical effects of quitting. According to the American Cancer Society, common withdrawal symptoms include dizziness, depression, irritability, anxiety, restlessness, headaches, fatigue, increased appetite or weight gain, constipation and gas, trouble sleeping, cough or sore throat, and chest tightness. While many people opt to quit without an external aid, using a smoking cessation product can help you deal with these side effects. Do your research and talk to your doctor to determine whether these products are right for you.
Step 3
Prepare to deal with the mental effects of quitting. Whether you have been smoking for five weeks or 40 years, you have habits that center around smoking. To increase your chances of quitting successfully, replace the unhealthful habit of smoking with a healthful alternative. Determine the things that typically trigger you to smoke and plan a way to avoid or deal with these triggers in a new way.
Step 4
Gather a strong support system of family, friends and coworkers. Let them know ahead of time about your plan to quit smoking, and also let them know of other ways they can help you cope.
Step 5
Consider telephone counseling. Many free smoking cessation hot lines are available that have trained counselors to provide support during the process of quitting. Furthermore, taking part in telephone counseling doubles your chance of quitting successfully, according to the American Cancer Society.
Step 6
Consider joining a support group. It can help to be able to talk to people who are going through similar emotions. If there are no support groups in your area or if you do not have spare time, consider joining an online support group. The American Lung Association has a free online program called Freedom from Smoking that might help.
Step 7
Take it one day at a time. Thinking that you will never have a cigarette again in your entire life might be jarring enough to make you want to give up, but only focusing on getting through today without a cigarette is much less daunting.
Tips and Warnings
- Consider using the money you save on cigarettes to reward yourself for reaching milestones in your journey to becoming a former smoker.
- If you do have a cigarette, don't beat yourself up. The National Cancer Society states that it takes the average smoker three or four tries to quit before being successful. The important thing is figure out why you had a cigarette, figure out what you can do to prevent that situation from occurring again and then resume the process of quitting for good.
