It is difficult to stop smoking.It takes a lot of effort to be smoke-free.There are multiple ways to quit smoking, but individual success rates will not be the same for everyone.You can end your smoking habit by following a plan and using different methods, but it won't happen instantly.
Step 1: You should go cold turkey.
This is the most common method for quitting smoking because it requires no outside help.You can stop smoking and be smoke-free at the same time.Only three to five percent of people who quit cold turkey stick with it, despite the fact that quitting abruptly is more successful than quitting gradually.The success of going cold turkey without NRT depends on your will.Those who are able to quit cold turkey may have a genetic advantage.To increase your chances of success when quitting smoking, try to take up new activities that will occupy your hands or mouth, like knitting or chewing sugarless gum; avoid situations and people that you associate with smoking; call a friend or a quitting hotline.If you can't go cold turkey, consider having a backup strategy.The most difficult strategy to implement is this one.
Step 2: Nicotine replacement therapy can be tried.
NRT has a 20% success rate in treating smoking addiction.You can get nicotine by chewing gum, eating lozenges, or wearing patches, and eventually get them off nicotine.You will move away from addictive behavior and towards healthy activities in the process.If you stop smoking at the same time you start using NRTs, you will be more likely to quit.In one study, 22% of abrupt smokers remained abstinent after six months, and only 15.5% of smokers who gradually cut back over two weeks remained.You can find nicotine gum, patches, and lozenges at your local drug store.The strategy requires some investment for the purchase of gum, patches, or lozenges.People with fast metabolisms are less successful in nicotine replacement therapy.Discuss your metabolism with your doctor.
Step 3: You can get medicine to help you quit.
Bupropion and varenicline can be prescribed by your doctor to help curb cravings.Discuss the side effects of these medications with your doctor.Bupropion has been shown to have a significant impact on the effectiveness of smoking cessation programs.Make sure that these medications are covered by your prescription plan if you check with your insurance company.
Step 4: You should go to counseling or therapy.
The underlying emotional issues that drive your smoking need to be addressed by a counselor or therapist.This will help you figure out what makes you want to smoke.Developing a long-term plan for addressing your addiction can be helped by a mental health professional.If counseling is covered by your health plan, you should check with your insurance provider.
Step 5: Alternative practices can be explored.
Alternative practices can help you quit smoking.Some of the practices include herbal and mineral supplements.Some people have found success using these methods.Many smokers take vitamins C candy and lozenges to curb their cravings.It is possible to distract your mind from the desire to smoke.
Step 6: A combination of strategies can be used.
You may be able to quit on your own, but you may need to use more than one strategy.If your initial strategy is not feasible, you can use a backup or use two methods at the same time.Make sure you consult your physician if you combine your medications in a way that may be harmful.Consider using an alternative method.
Step 7: Throw out all of your tobacco products.
Anything associated with smoking should be removed from your home or work place.Cigarettes, cigars, pipes, hookahs and any other smoking device are included.temptations in your personal space can undermine your goal of not smoking.Bars and other places where smoking is allowed should not be used to smoke.Don't smoke with non-smokers.
Step 8: Stay active.
Take your mind off of your cravings by doing things to distract you.Spend more time with your friends or start a new hobby.It is possible to distract from your cravings by being physically active.If you want to keep your hands busy, play with small objects like coins and paperclips, and eat a healthy snack like carrot sticks.Non-smokers can find activities to do.Do not engage in activities that will lead to smoking.
Step 9: You should reward yourself.
Treat yourself to something that you enjoy.It is possible that quitting smoking will make you feel sad.Try to get the pleasure centers of the brain activated with something that you enjoy.Enjoy a hobby or eat one of your favorites.Don't replace one addictive behavior with another.Take the money you save by not smoking and use it to reward yourself, buying something nice, treating yourself to a movie or a nice dinner, or even saving long-term for a trip.
Step 10: Stay positive.
It takes time to quit smoking.Don't be too harsh on yourself for giving in to your cravings, just take it one day at a time.It is important to remember that you are a part of the process as you will have setbacks in your attempts to quit.Stay smoke-free for a day or a few hours."I can never smoke again" can lead to anxiety that can cause cravings.If you want to focus on the success you are having at the moment, you need to practice techniques such as meditation.
Step 11: Ask for assistance.
It is easier to quit with the help of friends and family than it is on your own.Let others know how they can help you stay smoke-free when you are having cravings.It is possible to quit smoking without the help of others.Discuss your plan for quitting with your friends and family.They may be able to help you with your strategy.
Step 12: Look at a long term approach.
If your attempts to quit smoking fail, you might want to try a long term approach that requires some planning and patience.It is possible to plan ahead and understand the obstacles associated with quitting.Your doctor can help you create a plan to stop smoking.You can use websites and quitlines to develop a plan.
Step 13: Decide to stop smoking.
Think about what quitting means for you.If you are ready for the commitment, ask yourself the pros and cons of quitting.Discuss your decision with your family and friends.What are the health risks of smoking?Can you tell me about the financial impact of smoking?What does the impact on your family and friends look like?You should write down the reasons you want to quit so that you can reference them later.
Step 14: A quit smoking date can be set.
If you want to quit, choose a date.Try to give yourself two weeks so that you don't lose interest.A firm deadline for stopping will help you mentally and give you a concrete timetable.Adhering to a strict regimen is essential to sticking with your plan.You should not move back your quit date.This will make it harder to adhere to future start dates.
Step 15: You can create a quit smoking plan.
Talk to your doctor about the methods that might work best for you.There are pros and cons to different strategies.Consider which methods are realistic.Should you quit cold turkey, use medication, or try a therapy?There are pros and cons to each.
Step 16: Prepare for quitting smoking.
If you have a smoking addiction, throw away any smoking paraphernalia.If you keep a log of your smoking activity leading up to your quit day, you can identify when you tend to smoke and make sure you have NRTs, medications, or other strategies prepared for those times.If you can, you should get plenty of rest.It may seem like a good idea to start other healthy habits at the same time, but they might cause you stress and undermine your efforts to quit smoking.Do one thing at a time.
Step 17: Anticipate stress.
A lifestyle change is smoking cessation.Anger, anxiety, depression, and frustration are some of the things that come with it.You should plan strategies to cope with these difficulties.Supplies to get ready for yourself include medication, NRTs, phone numbers, etc.If these feelings last more than a month, you should see your doctor.