It can be hard to quit smoking.It takes a lot of determination to achieve your goal of being smoke free.There are many ways to quit smoking, but success rates will not be the same for everyone.You can end your smoking habit by following through on a plan and using different methods, but it will take some time.
Step 1: Go cold turkey.
This is the most common method for quitting smoking and 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, and avoid situations and people that you associate with smoking.If you can't go cold turkey, consider having a backup plan.The most difficult strategy to implement is this one.
Step 2: Nicotine replacement therapy is recommended.
NRT has a 20% success rate for 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 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, and lozenges.People with fast metabolisms are less successful in nicotine replacement therapy.Discuss your metabolism and nicotine replacement therapy with your doctor.
Step 3: If you want to quit, you need medicine.
Bupropion and varenicline can be prescribed by your doctor to help curb your 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.Check with your insurance company to make sure that your prescriptions are covered.
Step 4: You can 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 causes you 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 are explored.
Alternative practices can help you quit smoking.Some of the practices include herbal and mineral supplements.Some smokers have found success using these methods.Many smokers take vitamins to curb their cravings.It is possible to distract your mind from the desire to smoke by practicing meditation.
Step 6: There are a combination of strategies.
You may be able to quit on your own, but you may need to use multiple strategies to stay smoke-free.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.An alternative method could be used with a more established strategy.
Step 7: Throw out all of your paraphernalia.
Anything associated with smoking should be removed from your home or work place.Smoking devices that include cigarettes, cigars, pipes, and hookahs are included.temptations in your personal space can undermine your goal of not smoking.Don't smoke in bars or other places where smoking is allowed.Don't smoke with non-smokers.
Step 8: Don't stop being busy.
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 or paperclips, and eat a healthy snack like carrot sticks.There are activities to do with non-smokers.Do not engage in activities that will lead to smoking.
Step 9: You should reward yourself.
If you treat yourself to something you enjoy, you will be rewarded for good behavior.It is possible that quitting smoking will make you feel sad.Try to get the pleasure centers of the brain activated with something you enjoy.Enjoy a hobby or eat one of your favorite foods.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, and forgive.
It takes time to quit smoking.Don't be too harsh on yourself for giving in to your cravings, 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: If you need help, ask.
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 struggling with cravings.You don't have to quit smoking on your own.Discuss your plan for quitting with your friends and family.Your strategy may be helped by their input.
Step 12: Consider 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 understand the obstacles associated with quitting and better form strategies by planning ahead.A plan to quit smoking can be created by your doctor.You can use websites and quitlines to develop a plan.
Step 13: It's time to quit smoking.
Think about what quitting means for you.If you are ready for the commitment, you should weigh the pros and cons of quitting.Discuss your decision with your friends and family.What are the health risks of continuing to smoke?Do you know the financial impact of your dependence on smoking?What impact does it have on your family and friends?You should write down the reasons you want to quit so that you can reference them later.
Step 14: A quit smoking date should be set.
If you want to quit, choose a date.Try to give yourself two weeks so that you don't lose interest in it.A firm deadline for stopping will help you mentally and give you a concrete timetable.It's important to stick with your plan and overcome your dependency.You should not move back your quit date.This will make it harder to adhere to future start dates.
Step 15: There is a quit smoking plan that you can create.
If you want to quit, you need to research different strategies and consult with your doctor.There are pros and cons to different strategies.Consider which methods are realistic.Do you want to quit cold turkey, use medication, or try a therapy?Each has pros and cons.
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 the times you tend to smoke and make sure you have NRTs, medications, or other strategies prepared for those times.If you can, get plenty of rest and avoid stress.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: Understand stress.
Smoking cessation is a lifestyle change.Anger, anxiety, depression, and frustration come with it.You should plan strategies to cope with these difficulties.You should get supplies ready for yourself.If these feelings last more than a month, you should see your doctor.