things you can do for your health. So now you want to get
serious and quit smoking. But you also know that quitting
smoking can be challenging and that it takes most smokers
several tries before they succeed. So how do you quit
smoking, hopefully for good? These tried-and-true strategies
can help you reach your goal to quit smoking. Try one or two,
or try them all until you find what works to help you quit
smoking...read more after cut
1. Put it on paper
Consider what you don’t like about smoking and why you
want to quit smoking. Are you worried about health
consequences, such as lung cancer and heart disease? Do you
want to feel better? Set a good example for your kids? Rid
yourself of that lingering smoke smell on your hair, skin and
clothes? Write it all down and carry the list with you. Each
time you pick up a cigarette or have the urge to, read your list
and remind yourself why you want to quit smoking.
2. Enlist support
Get others on your side. Tell your family, friends and co-
workers that you want to quit smoking. You may even ask
them to remind you why it’s important to quit smoking if they
see you pick up a cigarette. Also, ask your friends or anyone
in your household who smokes to quit smoking, too. And
consider joining a support group — either in person or online
— for people who’ve quit smoking or want to.
3. See a specialist
The more counseling you receive when you want to quit
smoking, the more likely you’ll remain tobacco-free. Ask your
doctor or hospital for information, or check your local phone
book.
4. Take it slow
Most people have the best success with quitting smoking by
setting a quit smoking date and then abruptly stopping on that
date. If you’ve tried that method a few times and it hasn’t
worked for you, you might want to start the quit smoking
process by gradually cutting back on your smoking. Ways that
you can cut back gradually include delaying your first
cigarette of the day, smoking only half of each cigarette,
buying only one pack of cigarettes at a time, and trading one
smoking break a day for physical activity. Build on each
success until you’ve quit smoking entirely.
5. Avoid smoking triggers
Recognize places and situations that make you want to smoke
and avoid them. Instead, visit places where smoking isn’t
allowed, such as a museum or movie theater. Hang out with
people who don’t smoke or who also want to quit smoking. At
work, use the main door instead of the smoking entrance.
Keep especially busy during times when boredom may tempt
you to smoke. Make it inconvenient to smoke by stashing your
cigarettes and lighters in the car when you’re at home or
work. Also, replace old behaviors with new routines that aren’t
associated with smoking. Chew gum while you drive, or take a
new route to work to keep your interest in your environment
and away from smoking. Get up from the table immediately
after eating. Drink water or tea instead of coffee or alcohol.
Practice saying, “No thanks, I don’t smoke.”
6. Try a stop-smoking product
Don’t use withdrawal symptoms or cravings as an excuse to
not quit smoking. Plenty of stop-smoking products and
medications with Food and Drug Administration approval are
available to help you manage. Some types of nicotine
replacement therapy — including patches, gum and lozenges —
are available over-the-counter. Nicotine nasal spray and the
nicotine inhaler are available by prescription. Other
prescription medications may also be options. Bupropion
(Zyban) can help control nicotine cravings. Varenicline
(Chantix) can reduce both the pleasurable effects of smoking
and any nicotine withdrawal symptoms. You may be able to
use a combination of stop-smoking products at the same time.
Using a stop-smoking product along with counseling to
achieve changes in your behavior and beliefs is the most
effective way to quit smoking. Talk to your health care provider
about what stop-smoking products may be best for you.
7. Manage your stress
Stress and anxiety can increase your urge to smoke and derail
your effort to quit smoking. To keep stress and anxiety under
control, prioritize your tasks. Consider what tasks you can
eliminate or delegate to someone else. Take a break when you
need it. Practice relaxation exercises, such as physical
activity, deep breathing or meditation. Stretch or simply listen
to your favorite music.
8.Take it one day at a time
Don’t worry about next week or next month. Focus on what
you can do today to quit smoking. Every hour without a
cigarette can bring you one step closer to quitting for good —
and freedom from an unhealthy, expensive habit.
9. Celebrate your successes
Made it through the day without a cigarette? Treat yourself to
something special. Made it through the week? Count how
much you’ve saved by not buying cigarettes. Use the savings
for a special treat or invest the money for the future. Reward
yourself for not smoking by doing something you enjoy every
day, such as spending extra time with your children or
grandchildren, going to a ball game, taking a walk, soaking in
the tub or watching a movie. All of your small successes can
help you reach your goal to quit smoking for good.
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