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Step 1
You need to have an actual desire to quit smoking. In order to break the habit, you have to really want to quit. Quitting because someone else wants you to just isn't enough. Sit down and make a list of all the things you don't like about smoking. Some examples to get you started include the cost of cigarettes, unpleasant smell on your clothes and in your home, increased risk of various cancers, etc.
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Step 2
Set a day to quit and prepare yourself for one really difficult week. We'll call this the detox week. When you are picking your quit day, make sure that there aren't any high stress events planned for that entire week. During this week, you will be going through the worst of the nicotine withdrawals. You may have physical symptoms such as sweating, chills, shaking hands, and more. Keep in mind though, that when you make it through detox week, things will become easier.
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Step 3
Tell people around you that you are quitting. Some of your friends and family will probably be happy to hear this news. If they offer support, don't be embarrassed to take them up on it. When you do get a craving, calling a supportive friend may be just what you need to get you through it. Any of your friends or relatives who don't support your decision to quit should be avoided as much as possible during detox week.
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Step 4
When your quit day is approaching, make sure you have plenty of snacks in the house. No one wants to gain weight when they quit smoking, but for this initial week, it's more important that you focus on avoiding the cigarettes. Keep lots of sugarless gum on hand, pretzels, popcorn, frozen grapes, and anything to take your mind off of smoking. Some people have had success with suckers, as they will keep your hand and your mouth busy at the same time.
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Step 5
Plan activities to keep you busy. Detox week probably isn't a good time for team sports, as you may be a bit crabby, but have something on hand to keep you occupied. Video games, movies, books you've been wanting to read. If you have a hobby, then throw yourself into it this week to keep your mind occupied on something other than the lack of nicotine.
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Step 6
Remind yourself that if you do slip, you are undoing everything you've worked for so far. Just one cigarette WILL hurt you. Just one cigarette will send you back to the beginning of detox week, and you will have to go through all of this again. When things get rough, get out that list of reasons you wanted to quit, call one of your supportive family members or friends and ask them to remind you why you are quitting. You can do this, you just have to remember why you are doing this.
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Step 7
After the first week, the physical symptoms of addiction should have greatly lessened. You will still want a cigarette, at least from time to time, but after what you've been through, resisting those urges should be much easier. Every time you are tempted, remind yourself of how rough that initial week was and how you wouldn't want to experience it again. Remember the initial reasons why you quit, some of us even carry that list around in our wallets so that we never forget. Congratulations to you on your decision to become smoke free.
Comments
mazong said
on 11/4/2009 I needed this today~ cold turkey soon! THX and 5*..also added to my favs
mattsaboy said
on 8/20/2009 Hi,
Great article and 5 stars and a recommendation...
ceholmes said
on 7/20/2009 telling ppl that you are quitting is sooo important, just having a strong support system goes a long way! great points and excellent article! 5* and recom
tnpos said
on 6/28/2009 I Just quit. If people are thinking about quitting these ideas are great ones. 5 and rec
technicalbuzz said
on 6/20/2009 Every smoker should read this! Great job! 5* and recommended!