Nicotine is a highly addictive chemical that can make it hard to quit or cut down on smoking.Nicotine makes your brain crave the stimulation and relaxation that comes from smoking a cigarette.You may find it hard to cut down or quit because of the associations you have with smoking, like taking cigarette breaks or smoking while drinking or after dinner.Completely quitting smoking may not be something you want to do.You can learn how to limit smoking, manage stress, and quit smoking.
Step 1: You can track your cigarette use.
You need to understand your current situation to change your behavior.Take a count of how many cigarettes you smoke a day.You can use anything that helps you keep track of it.If there are any patterns, try to notice them.On Wednesdays, you tend to smoke more cigarettes than the rest of the week.What is happening on Wednesdays?Maybe you smoke to relieve the stress of a weekly meeting on Wednesdays.
Step 2: Decide how much you should get a daily allowance.
Once you have tracked how many cigarettes you smoke, set a goal.Since quitting smoking completely is bound to be difficult, and may lead to a higher rate of relapse, limit your smoking.It is possible to go from a pack of 20 cigarettes to 15 a day.It's up to you, but a good start is to cut down by a quarter.If you smoke 16 a day, go to 12.You can go from 12 to 8.
Step 3: Establish a smoking schedule.
If you are going to allow yourself five cigarettes a day, you should decide when you will smoke them.Smoking a cigarette is no longer an option when you are bored or have nothing else to do.Smoking times have been set to keep you accountable.You could smoke in the morning, afternoon, evening, and before bed.
Step 4: Set up consequences.
If there's no immediate reward for cutting back on smoking, it may be hard to give up.The system of immediate rewards and consequences needs to be created.If you smoke 2 more cigarettes in a day than you have been allowed to, there should be consequences.There are consequences that will benefit you.For every additional cigarette you smoke, tell yourself you have to do 10 minutes of stretching, put a dollar in a jar, clean the bathroom, or journal.This is supposed to be a punishment, but at least you will have worked to make up for it.
Step 5: Set up rewards.
When you exceed your goals, you will be rewarded.You will be more likely to cut back.There are rewards that don't need to be tangible.It is a reward in and of itself if you remind yourself that you are investing in your future.If you only smoked 5 cigarettes a day, you might be rewarded with a glass of wine, 20 minutes of playing a video game, or free time.Don't necessarily have access to everything, but choose something that you enjoy.
Step 6: Track your smoking habits.
A progress report will be created by this.In order to see the peaks and troughs, you could graph your cigarette consumption.There are a few things to keep track of when you're monitoring your smoking habits.Track how much you spend on cigarettes a week.Put your money into a savings account if you're saving during the week.You can use the money to buy yourself a reward after a few weeks.If certain intervention plans are working or not, notice.Changing them will make cutting back more effective.
Step 7: Change the environment.
It may be hard to change your environment, but certain environmental cues can lead to higher rates of smoking.You might want to limit time in social groups that are related to smoking.Look for new places and activities to enjoy.If you enjoy having a few drinks and smoking on the patio at a local bar, you might find it hard to not smoke.If smoking is not allowed, try moving inside.Since you will have to leave the group you are with to go outside, this will make smoking more difficult.Smoking is not allowed in the car.Smoke after the car ride.Smoking should be made as inconvenient and uncomfortable as possible.
Step 8: Change cigarettes.
Changing brands can help you reduce your nicotine intake.If you smoke Marlboro Red 100s, try to switch to a more natural brand of cigarettes like Sherman's.Don't use the word "natural" to think these cigarettes are safe.They are cigarettes with nicotine.It's a good idea to look for cigarettes based on their nicotine content, such as low-nicotine, medium nicotine, and high nicotine.
Step 9: Don't smoke the whole thing.
It is possible to reduce cigarette smoking by smoking a quarter or half of a cigarette.Wait until your next cigarette to smoke the second half or quarter.You smoke as often as you normally do, but only half a cigarette at a time.It cuts your cigarette consumption in half, but you still have to take your smoking breaks.
Step 10: Set a timer.
Set a timer if you tend to chain smoke in certain settings like a bar or sitting outside chatting with friends.It's easy to lose track when you're having a good time.You can set a timer on your phone after each cigarette.Wait until the timer goes off.Try to increase the amount of time between cigarettes.Push yourself to wait an extra 2 minutes if you set the timer for 20 minutes.If you and your friend are both trying to cut down, you can make a small game out of it.
Step 11: The oral fixation needs to be satisfied.
Sometimes it's the oral stimulation that needs to be satisfied in addition to the nicotine craving.If you feel the urge to smoke, carry things like breath mints, gum, mouthwash sprays, small hard candy, and other healthy snacks.High sugar and fat treats will fill you up.Don't use treats as an oral substitute for long-term.
Step 12: Get support.
Tell your friends that you are working on this goal.A good social support network can help reduce your intake.They can ask you how you are doing with your goal.If you have friends who smoke, let them know that you are trying to cut down.It's possible that you inspire your friends and family to cut down as well.Refer some of your friends and family to this website so they can help you.
Step 13: You can work with a therapist.
Issues and stressors that caused you to smoke will be helped by a therapist.In an individual or group setting, you can work with a therapist.Cognitive-Behavioral Therapy can help you deal with stress and make you feel more confident about quitting smoking.The National Association of Cognitive-Behavioral Therapists has a database for certified therapists.Your general doctor may be able to recommend a therapist.Be sure to find out if the fees are covered by insurance.
Step 14: Don't let your stress get to you.
Cigarette smoking can be triggered by stress.Setting up a strategy to deal with stress will help prevent stress smoking.If you start to feel stressed out and crave something to relax you, try replacing smoking with one of the following: a short conversation with a friend 10 minutes to yourself to sit quietly and meditate or stretch A small walk around the block, office, park, or building
Step 15: Stick with it.
It is up to you if you want social support to reduce smoking.One of the hardest parts is sticking with it.It's important to not give up when you have trouble with discipline.It happens to all of us.You are learning to live your life without a habit that is a central part of your day, and is often associated with so many other areas.Learning to cut down requires persistence, patience, consistency, and self-kindness.Even if you go back, keep track.As time goes on, keep implementing bigger rewards.
Step 16: If you're considering quitting, consider it.
You may be ready to quit if you start limiting and reducing your cigarette consumption.You may want to join a support group where you can talk about your cravings.Nicotine replacement therapy (NRT) includes nicotine inhalers, oral medications, patches, and gum.Nicotine is delivered without the act of smoking.NRT can cause a toxic increase in nicotine levels, so don't use it if you are still smoking.If you are trying to cut down on smoking but are not ready to quit, NRT may not be the best option for you.Electronic cigarettes can help you quit smoking.The use of e-cigs may help usan people from traditional cigarettes, but it may not replace them.There isn't much research about the safety of e-cigs.Caution should be taken when using an e-cig, as it tends to create the perception that it is a safe alternative.