Cigarette smoking leads to an addiction to nicotine, a habit-forming chemical that can be difficult to quit using. Some people can quit successfully through the use of professional therapy, hypnotism or nicotine patches and gum. However, others find themselves needing to break the habit without breaking the bank. Fortunately, there are many free ways to quit smoking successfully.
Step 1
Write down your reasons for wanting to quit smoking. Post the list in an area where you will see it often. You will be reminded of your motivation and will be less likely to lose sight of your goal.
Step 2
Attend Nicotine Anonymous meetings in your area. The attendance for these meetings is free. It gives you a chance to have a support group full of people struggling with similar issues.
Step 3
Call a toll-free number, such as 800-QUIT-NOW or 877-44U-QUIT, which is the National Cancer Institute's Smoking helpline. You can reach free counselors at these numbers who can help you quit smoking.
Step 4
Keep a journal. Write down when you craved a cigarette. Include information about your location and activities at the time. After a few days, you should be able to look over your journal and notice any triggers to avoid.
Step 5
Distract yourself. When you find yourself wanting a cigarette, keep yourself busy by going for a walk or to see a movie. Breathe in slowly and deeply to help your mind stay relaxed.
Step 6
Keep items to chew within reach. These can be pens, pencils or toothpicks. When you want a cigarette, chew on something else to occupy your mouth and hands.
Step 7
Spend as much time as possible in places where smoking is not allowed. This will prevent you from lighting a cigarette even if you have a craving. Places you can go include libraries, stores and some restaurants.
Step 8
Spend minimal time with people who smoke. Smelling or seeing them smoking will only make your cravings stronger.
Things You'll Need
- Journal
