Whether you’re a teen smoker
or a lifetime pack–a–day smoker, quitting can be tough. But the more you
learn about your options and prepare for quitting, the easier the
process will be. With the right game plan tailored to your needs, you
can break the addiction, manage your cravings, and join the millions of
people who have kicked the habit for good.Why quitting smoking can seem so hard
Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary, and addictive, high. Eliminating that regular fix of nicotine will cause your body to experience physical withdrawal symptoms and cravings. Because of nicotine’s “feel good” effect on the brain, you may also have become accustomed to smoking as a way of coping with stress, depression, anxiety, or even boredom.At the same time, the act of smoking is ingrained as a daily ritual. It may be an automatic response for you to smoke a cigarette with your morning coffee, while taking a break from work or school, or during your commute home at the end of a long day. Perhaps friends, family members, and colleagues smoke, and it has become part of the way you relate with them.
To successfully quit smoking, you’ll need to address both the addiction and the habits and routines that go along with it.
Your Personal Stop Smoking Plan
While some smokers successfully quit by going cold turkey, most people do better with a plan to keep themselves on track. A good plan addresses both the short–term challenge of quitting smoking and the long–term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.Questions to ask yourself
Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques or therapies may be most beneficial for you.- Do you feel the need to smoke at every meal?
- Are you more of a social smoker?
- Is it a very bad addiction (more than a pack a day)? Or would a simple nicotine patch do the job?
- Do you reach for cigarettes when you're feeling stressed or down?
- Are there certain activities, places, or people you associate with smoking?
- Is your cigarette smoking linked to other addictions, such as alcohol or gambling?
- Are you open to hypnotherapy and/or acupuncture?
- Are you someone who is open to talking about your addiction with a therapist or counselor?
- Are you interested in getting into a fitness program?
Start your stop smoking plan with START
S = Set a quit date.
Choose a date within the next 2 weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.
T = Tell family, friends, and co-workers that you plan to quit.
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.
A = Anticipate and plan for the challenges you'll face while quitting.
Most people who begin smoking again do so within the first 3 months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.
R = Remove cigarettes and other tobacco products from your home, car, and work.
Throw away all of your cigarettes (no emergency pack!), lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.
T = Talk to your doctor about getting help to quit.
Your doctor can prescribe medication to help with withdrawal and suggest other alternatives. If you can't see a doctor, you can get many products over the counter at your local pharmacy or grocery store, including the nicotine patch, nicotine lozenges, and nicotine gum.
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