How to Stop Smoking

From LoveToKnow Recovery

Once you're ready to quit, the next question is how to stop smoking. It's not easy, but there are some tips that can help.

How To Stop Smoking

How to Do It

Giving up smoking is hard. Most people take many tries before they make it. And, that's fine. Trying to quit means you have a chance of getting there! And, if you're a smoker, quitting is the best thing you can do for your health.

"How to stop smoking" has a different answer for everyone. But preparing to quit, and then following your plan, can really help.

Pick a Date to Quit

Some people like to choose a special day, like a birthday or anniversary. But, attending a family gathering on your first day without cigarettes might be too much to face! It doesn't matter what day you pick. Just pick one. Don't put it off too long. Make it within the next four weeks.

Throw Away Your Cigarettes

That's right. Dump 'em. Get rid of ashtrays, too. Clean your home, if you can. Vacuum carpets and wash curtains to get rid of the smoke smell. If you smoke in the car, get it detailed. They'll wash down the inside, clean the carpeting and floor mats, and clear out the ashtray. You don't want anything reminding you of smoking.

Get Support

Has a loved one been asking you to quit? Let them know you're ready! Tell close friends, family, or anyone you're sure will be supportive. Warn them that it's going to be tough. You'll probably be grouchy and stressed out at first, as you go through physical withdrawal and overcome the psychological need for your cigarettes.

Identify Your Triggers

Maybe you take a smoke break every morning or light up as soon as you get into your car after work. Maybe you reach for the cigarettes as soon as dinner is over. And, there are probably activities that you identify with smoking. For a lot of people, drinking alcohol and smoking cigarettes go together. Make a list of your triggers. Now, get ready to avoid them.

Change Your Routine

For most people, avoiding their smoking triggers means making a change in their daily routine. If you always smoke right after dinner, get up from the table and go wash the dishes instead. If you smoke in the car on the way home from work, drive home a different way. Avoid alcohol for a while if it's a trigger. And if friends smoke, ask them—nicely!—if they can avoid smoking around you. If they're not supportive, you may need to spend a little less time with them until you're confident about being done with cigarettes.

Find Something Else to Do

You're used to having a cigarette in your hand. You feel funny without it. So find something to take its place. Some people like sugar free candies. Unwrapping them will give your hands something to do, and they'll keep your mouth occupied. Sugarless gum works the same way. Celery or other lo-calorie veggies are another option. When a craving hits, try going for a short walk, talking to a supportive friend, or reading a brief magazine article. If you're at your desk, reach for a pencil or pen instead of a cigarette. Often, if you can fight a craving for 10 or 15 minutes, it will subside. Do be careful about using food to soothe the cravings. It's common to gain weight when trying to quit, but you don't need to.

Get Extra Help

Smoking is a strong addiction. If you need some extra help, you're not alone. Here are some of the options if you need a hand:

  • Call a Quitline. Many states have free services to help people who are wondering how to stop smoking. You'll be able to talk to an expert who knows where you're coming from.
  • Try a nicotine patch, nicotine gum, or nicotine lozenges. These are all available at the drugstore. They help you reduce your nicotine use slowly, so you won't be as grouchy or anxious while you're trying to quit. You choose a patch based on how much you smoked, then gradually switch to lower-dose patches over several weeks until you're done. Or, you have one piece of gum or one lozenge at set intervals throughout the day. Gradually, over several weeks, you stretch out the time between doses. Nicotine products seem expensive until you compare their cost to that of your cigarettes. For the same amount of money, you can buy these "helpers" for a few weeks—and once you've quit, you'll have a good idea how much you're saving.
  • Talk to your doctor about bupropion (brand name Zyban or Wellbutrin). Bupropion is an antidepressant that has the useful side effect of decreasing cravings. It's helpful for quitting smoking even if you're not depressed.
  • Ask about other drugs. A newer drug called varenicline (brand name Chantix) helps prevent the pleasurable effect of smoking. Other medicines are being studied.

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