Maybe you're trying to quit smoking.You're surrounded by people who are smoking and you don't want to get addicted to cigarettes.It is hard to avoid smoking when there is a social element.If other people don't respect your choice, you will need to come up with good reasons not to smoke.It will be easier when you don't smoke.
Step 1: Why do you want to stop?
List all the reasons you want to quit.This will clarify your decision to quit.Whenever you're tempted to smoke, refer to this list.Think about how smoking affects your health, appearance, lifestyle, and loved ones.Do these areas benefit from you quitting?Your list might say something like "I want to quit smoking so I can run and keep up with my son during soccer practice, have more energy, be alive to see my youngest grandchild get married, and save money."
Step 2: Don't eat cold turkey.
Throw away your tobacco products.To get rid of cigarette odors, wash your bedding and clothes.Remove ashtrays, cigarettes, and lighters from your house.You will not smoke another cigarette if you make a commitment to yourself.You can either keep the written version of your plan on your phone or remind yourself of it.You should re-read the reasons why you want to quit.If you don't want to quit cold-turkey, you should stop gradually.It's still better for you to have fewer cigarettes.Some people find it hard to quit if they do it all at once, while others find success through gradual changes.What is going to work for you?
Step 3: Prepare for nicotine withdrawal symptoms.
Nicotine can be delivered throughout your body by cigarettes.When you stop smoking, you might experience increased cravings, anxiety, depression, headaches, feeling tense or restless, increased appetite and weight gain, and problems concentrating.It may take more than one attempt to stop smoking.Only 5 percent of nicotine users are able to quit on their first try.If you can, try to avoid relapsing as much as possible.Recommit to quitting smoking as soon as possible if you do.Try to cope better in the future and learn from your experience.If you smoke for an entire day, be sure to be gentle with yourself.Accept that the day was hard, remind yourself that quitting is a long, hard journey, and get back on your plan the next day.
Step 4: Ask for help.
Your family and friends can help you.Ask them to help you by not smoking around you or offering you a cigarette, and let them know your goal.Ask for their support and encouragement.When temptation is hard, ask them to remind you of your goals.
Step 5: Know how you react.
Some people find that certain situations make them want to smoke.If you're trying to solve a problem at work, you might want to smoke or have a cigarette with your coffee.You should have a plan for what you'll do in places where it's difficult to not smoke.Don't go to those places if possible.If you get a cigarette offer, practice an automatic response: "No thank you, but I will have another tea" or "I'm trying to quit."When trying to stop smoking, stress can be a problem.Techniques such as deep breathing, exercise, and down time can be used to help with stress.It's important to get plenty of sleep since it will lower your stress.
Step 6: You can use a quit-smoking app.
There are apps that are designed to keep you from smoking.You can use these apps to track your moods, record your progress toward your goals, and stay strong in times of stress.Search for "quit-smoking apps", read descriptions and reviews, and choose a program that works for you.
Step 7: Consider using e-cigarettes.
Studies have shown that using e-cigarettes can help you quit smoking.Since the amount of nicotine varies, the same chemicals as those in cigarettes are still being delivered, and they may re-activate the habit of smoking, other studies recommend caution when using e-cigarettes.
Step 8: Get help from a professional.
It is possible to improve your chances of successfully quitting with behavioral therapy and medication therapy.If you've tried quitting on your own and are still struggling, consider getting professional help.Your doctor can discuss medication therapy with you.The process of quitting can be helped by therapists.Cognitive Behavioral Therapy can change your views on smoking.It is possible for therapists to teach new ways to think about quitting.
Step 9: Take Bupropion.
The medication helps reduce the symptoms of nicotine withdrawal.Bupropion increases your chances of not smoking by 69 percent.Bupropion can be taken 1 to 2 weeks before you quit smoking.It is usually prescribed in one or two tablets a day.Dry mouth is one of the side effects.
Step 10: Chantix is used.
The medication makes smoking less pleasurable.It reduces symptoms of withdrawal.Chantix should be taken one week before you quit.It's important to take it with meals.You could double your chances of quitting if you take Chantix for 12 weeks.Your doctor will increase your dose over time.For the first few days, you'll take one pill.You will take one pill twice a day for 4-7 days.You will take one pill twice a day after that.headaches, nausea, vomiting, trouble sleeping, and changes in taste are some of the side effects.
Step 11: Nicotine replacement therapy can be tried.
NRT includes nicotine patches, gum, lozenges, sprays, and tablets that deliver nicotine into the body.NRT can be used without a prescription to reduce cravings and withdrawal symptoms.Your chances of quitting could go up by 60 percent if you use NRT.The side effects of NRT include: nightmares, insomnia, and skin irritation for patches, as well as mouth and throat irritation and coughing for nicotine inhalers.
Step 12: Asking for help is a good idea.
If you're trying to quit smoking or keep from developing a habit, you might need to ask a parent, a teacher, or a non-smoking friend to help keep you in check.If you want to know if you are engaging in dangerous behavior, ask this person to keep an eye on you.If you are having trouble resisting peer pressure, ask if you can message or call this person.Smoking is addictive, and you might need all the help that you can get, so don't be afraid to use this resource.
Step 13: Consider spending more time with friends who don't smoke.
If you really want to avoid smoking, you should avoid people who habitually smoke.As long as you spend time with smokers, you will still run the risk of inhaling secondhand smoke.If you don't want to cut these people out of your life, try to step away from them when they smoke or ask them to take their cigarettes outside.When you breathe secondhand smoke, you ingest all of the toxic, cancer-causing chemicals that come from cigarettes.You can inhale secondhand smoke if you breathe in "mainstream smoke" and "sidestream smoke".If you get used to being around people who smoke, you may be able to stop smoking.If you listen to people tell you that smoking is okay, your perspective may change.If you want to put your health first, leaving friends behind may be the right choice.Tell your friends the truth.If I keep hanging out with you, I might actually start smoking, and I'm not comfortable with that.I'm going to take some time to figure out my priorities.
Step 14: Don't bring cigarettes with you.
Don't buy new cigarettes if you own un-smoked cigarettes.You are acknowledging that smoking is a possibility if you keep cigarettes around.When you get rid of your cigarettes, you make smoking much easier to avoid, because you go a long way toward removing yourself from the possibility.It may be tempting to say, "I'll just smoke the rest of this pack, so that it doesn't go to waste, and then I wont buy any more."I will stop smoking once I finish these cigarettes.Some people may be able to follow through with this plan, but it's safest not to.The "just one more pack" mentality can last a long time.If you're not comfortable with the waste, you can throw the whole pack away or give the cigarettes to someone else.You should get the smokes away from you as soon as possible.
Step 15: Don't let your mind wander with productive activities.
Involve yourself in communities that actively discourage smoking and develop habits and hobbies that reinforce your commitment to avoiding smoking.Go to the gym, pick up an instrument, or take a walk if you get the urge to smoke.It's easy to let smoking a cigarette become your first impulse, so try to break this habit.Whether you're running, hiking, playing sports, or going to the gym, build a regular exercise routine.The more you work on your health and physical fitness, the less likely you will be to tear it down.You can join a hiking group, a sports team, or any group of outdoorsy people.Many active groups hold a stigma against smoking so you can use it to keep yourself from smoking.
Step 16: Say no.
If you spend time with people who smoke, there's a good chance that they'll offer you a cigarette.Most people will respect you for sticking to your principles if you say you don't want to smoke.If anyone tries to get you to start smoking, just say no and they'll stop bothering you.If people don't respect your decision to avoid smoking, they may be jealous of your discipline.If you're really interested in trying a cigarette, it's okay to experiment and figure out what you do and don't enjoy--but not light one up just because.It's hard to tell which type of smoker you'll be without actually dancing with addiction, because some people are able to smoke the occasional cigarette without letting the habit spiral into a full-blown, pack-a-day addiction.If you have an addictive personality, you're more likely to smoke if you can't control your consumption of things like soda, coffee, alcohol, or sweets.
Step 17: Secondhand smoke should not be avoided.
Sidestream smoke has higher concentrations of cancer-causing agents than the "mainstream smoke" that smokers inhale.Secondhand smoke is as bad for your health as smoking is.The sight of other people smoking might make you want to quit.If you don't want your friends or family to smoke, politely ask them to go outside or step away from you when they smoke.
Step 18: There are dangers to smoking.
You may find that the research reinforces your resolve to avoid smoking if you constantly remind yourself how harmful a smoking habit can be.It can add years to your life if you quit smoking.If you want to inform friends and loved ones who habitually smoke, consider passing the information along.Cigarettes contain cancer-causing chemicals, and when you smoke, you inhale them directly into your body.Habitual smoking is the main cause of lung cancer.Smoking is the leading cause of death in the US.Smoking less than five cigarettes a day can show early signs of cardiovascular disease.Smoking causesCOPD, which includes emphysema and chronic bronchitis.Tobacco can make your symptoms worse if you have asthma.