10 Easy Ways To Quit Smoking For Good
Nicotine is one of the most harmful and widely available legal drugs in the world. It’s addictive and harmful both to smokers and the people passively exposed to smoke, especially children. If you’d like to give up smoking, but don’t know where to begin, create a structured plan. Realize why you want to quit, prepare for success, and carry out your plan with the support of others or medication therapy. Quitting smoking is difficult, but not impossible.
1. Decide To Stop.
Nicotine is incredibly addictive and it will take determination to quit. Ask yourself if a life without smoking is more appealing than continuing your life as a smoker. If the answer is yes, have a clear reason for wanting to quit.
2. Have Reasons Why You Want To Quit.
Make a list of all the reasons you want to quit. This will help you become clear about your decision to quit. You’ll want to refer to this list later, if you’re tempted to smoke. Financial and health reasons can help you reach your goal.
3. Be Committed.
Committing to a start date adds structure to your plan. For example you might choose an important day such as a birthday or holiday, or just pick a date you like. Pick a date within the next 2 weeks. This gives you time to prepare and start on a day that isn’t stressful, important, would otherwise lead you to smoke.
4. Pick A Suitable Method.
Decide which method you would want to use, like quitting cold turkey, or slowing/reducing your use. Quitting cold turkey means that you completely stop smoking without looking back. Reducing your use means smoking less and less until you’ve stopped. If you pick reducing your means, be specific about when and by how much you will reduce your use.
5. Prepare For Cravings.
Have a plan in advance for when cravings strike. You might try hand-to-mouth. This describes the action of moving your hand to your mouth for smoking. Have a replacement to fulfill this need. Try snacking on low-calorie snacks, like raisins, popcorn, or pretzels, when this urge comes up.
6. Know Your Triggers.
Many people find that certain situations trigger the desire to smoke. You might want a cigarette with your cup of coffee, for instance, or you might want to smoke when you’re trying to solve a problem at work. Identify places where it may be difficult not to smoke and have a plan of what you’ll do in those specific places.
7. Get Physical.
8. Be Prepared For Nicotine-Withdrawal Symptoms.
Cigarettes are highly effective at delivering nicotine throughout your body. When you stop smoking, you might experience increased cravings, anxiety, depression, headaches, feeling tense or restless, increased appetite and weight gain, and problems concentrating.
9. Ask For Support.
Your family and friends can be extra support in your cessation journey. Let them know your goal and ask them to help you by not smoking around you or offering you a cigarette. You can also ask for their encouragement and to remind you of your specific goals when temptation is difficult.
10. Get Professional Help.
Behavioral therapy combined with medication therapy can improve your chances of successfully quitting. If you’ve tried quitting on your own and are still struggling, think about getting professional help. Your doctor can talk to you about medication therapy.