How to Gradually Quit Smoking

No smoking sign

Ceasing your smoking habit can be a problem especially for those who have been smoking for years, and "Cold turkey" isn't the best way for these individuals. Read on to learn how to gradually quit smoking.

Instructions

1. Believe in yourself. Believe that you can quit. Some people can't quit smoking because they have low self-esteem. Think about some of the hardest things you have done in your life and realize that you are determined to quit smoking. For some people, this may require a great deal of effort.

2. Visualize quitting. Write down why you want to quit. Reasons may include: living longer, feeling better, doing it for your family, saving money, smelling better, finding a mate more easily and so on. You know what's bad about smoking and you know what you'll get by quitting. Try putting this on paper and reading it everyday.

3. Ask your family and friends to support your decision to quit. Ask them to be completely supportive and non-judgmental. Let them know ahead of time that you will probably be irritable and even irrational while you withdraw from smoking. Most of the time, if you ask your family, they will help you. If you have family members who smoke, ask close friends for help.

4. Set a quitting date and ask your doctor for help. Decide what day you will crush your cigarettes forever and if you need help with this, ask your doctor for medical help. Write down your quit date and plan for it. Prepare your mind for the first day of the rest of your life. You might even hold a small celebration when you smoke your last cigarette, or on the morning of the quit date. When your quit date arrives and you still have cravings, discuss prescription possibilities with your doctor. There are a few types of medication that are great in helping you quit.

5. Cut back on cigarettes gradually until your set quit date arrives. Ways to cut back gradually may include planning how many cigarettes you will actually smoke each day until your quit date, making the number you smoke smaller each day, changing brands so you don't enjoy smoking as much, or giving your cigarettes to someone else so that you have to ask for them each time you want to smoke.

6. Drink lots of water and chew gum during your journey to quitting. Water is very good for you anyway, and many people don't drink enough. It will help flush the nicotine and other chemicals out of your body. Chewing gum can help reduce cravings by fulfilling any oral desires that you may have. It's recommended that you drink eight to 12 8 fluid oz glasses of water each day and every day or every other day, buy a pack of gum to help.

Tips & Warnings

• Remember, you don’t have to follow this plan word for word. You can always sit down and come up with your own and incorporate some of these ideas.

• Don't go cold turkey. It works for some people, but for the majority of smokers, it takes a plan, a well thought out plan.

Resources

• No Smoking Day website