How to Quit Smoking Even If You Don't Really Want To

Seek a professional addiction counselor. These are trained experts who can help you discover the reasons behind your addiction and guide you through the quitting process. They engage with people every day about their habits and possess in-depth knowledge about the most challenging aspects of quitting.

• Find a counselor in your area. If you prefer social interaction, group therapy might also work well for tackling addiction.

Discover Your Reasons to Quit Smoking. Perhaps others are lecturing you about the dangers of smoking, but you may not fully understand the extent of the risks. Search online for the benefits of quitting smoking. Understanding what you’ll gain by quitting can inspire you to take the first step.

• Connect with real-life stories. Learn about people who have faced the devastating consequences of smoking.

Understand What's in Cigarette Smoke. According to the American Lung Association, there are over 600 ingredients in a single cigarette. These ingredients combine to create over 7,000 chemicals when a cigarette is lit. 69 of these chemicals are known to cause cancer.

• Some of the substances found in tobacco and cigarette smoke include: tobacco tar, lead, acetone, arsenic, butane, carbon monoxide, ammonia, and formaldehyde.
• You've likely heard that smoking is bad for your health, but now you know exactly why it's harmful.

Consider How Quitting Will Benefit Those Around You. Smoking not only jeopardizes your health, but it also puts others at risk with secondhand smoke.

• Inhaling secondhand smoke can cause cancer in those around you. Your loved ones are also at a higher risk for frequent colds and flu, heart disease, respiratory issues, and even fertility problems.
• Studies show that children whose parents smoke are more likely to smoke when they grow up. So, quit today to make a difference in your children's future.

Consult a Friend or Someone Who Has Successfully Quit Smoking. The personal experience of someone who has quit smoking might inspire you more effectively than lectures from family members. Ask them to share helpful strategies and perhaps even accompany you to a local support group meeting.

Trông cậy vào bạn thân hay người thân để tìm sự giúp đỡ. Nếu đây là một trong số những người buộc bạn cai thuốc, thì sẽ tốt hơn. Chắc rằng họ đồng ý giúp bạn duy trì trách nhiệm và hỗ trợ, động viên ngay khi bạn quyết định cai thuốc lá thực sự.

• Nghiên cứu cho thấy có một số hình thức hỗ trợ khi bạn cố cai một cơn nghiện và có thể giúp bạn thực hiện thành công hơn. Nhóm hỗ trợ có thể luôn hiện diện trong những ngày mà bạn thực sự muốn hút thuốc. Gọi điện cho một người bạn hoặc dành thời gian với người mà bạn quan tâm có thể ngăn bạn khỏi việc hút thuốc trở lại.

Tham gia một nhóm hỗ trợ địa phương hoặc diễn đàn mạng. Cố gắng tìm một nhóm nào đó tại trung tâm cộng đồng gần nơi bạn sống. Dù bạn vẫn chưa có đủ can đảm để cai thuốc hoàn toàn, hãy tham gia một vài cuộc gặp mặt và lắng nghe các khó khăn cũng như thành công của những người khác, có thể sẽ là điều bạn cần để quyết tâm bỏ thuốc lá.

Xác định bạn sẽ dùng những gì để kiềm chế cơn nghiện. Luôn giữ những vật cần thiết bên mình. Những cách dưới đây sẽ giúp bạn cho dù ở bất kỳ đâu:

• "Thuốc lá" điện tử
• Kẹo cao su hương quế
• Vệ sinh miệng và dùng chỉ nha khoa để loại bỏ mùi thuốc khỏi miệng.
• Một cây bút, một viên đá nhỏ hay chuỗi hạt để thay thế hành động cầm thuốc lá.
• Số điện thoại của ai đó sẽ giúp bạn trong những lúc khó khăn.

Cân nhắc liệu pháp thay thế nicotine. Có rất nhiều sản phẩm thay thế nicotine được bày bán có thể giúp bạn bỏ hút thuốc lá. Kẹo gôm, thuốc dạng thỏi, dạng xịt mũi, ống hít hay các viên đặt dưới lưỡi mà có thể đưa một lượng nhỏ nicotine vào cơ thể.

• Một số tác dụng phụ có thể bao gồm: gặp ác mộng, mất ngủ, và rát da thành từng mảng; đỏ miệng, khó thở, nấc cục, và đau hàm khi nhai, rát miệng và cổ họng và ho khi dùng ống hít nicotine; rát cổ và nấc cục do sử dụng thuốc nén dạng thoi; rát cổ họng và mũi cũng như sổ mũi nếu dùng dạng xịt mũi.
• Thuốc lá điện tử trông giống như những điếu thuốc thường, nhưng chúng chạy bằng pin. Máy tán làm nóng dung dịch chất lỏng, hương vị, và nicotine tạo ra một làn sương mà bạn sẽ hít vào. Thuốc lá điện tử có triển vọng hiệu quả giúp cai thuốc, song cũng có một số điều bạn cần cẩn trọng. Dù chúng không chứa nhiều hóa chất độc hại như thuốc lá, chúng chứa nicotine. Đối với người không thực sự muốn cai thuốc, đây có thể là giải pháp thỏa hiệp lý tưởng hiện thời..

Track Your Smoking Habits. Understanding your smoking habits is key to overcoming them. Observe yourself for a day or two and make a note of your specific smoking behaviors. This will be useful for you in the long run.

• How many cigarettes do you smoke each day?
• When do you smoke? In the morning? After lunch? In the evening?
• Why do you smoke? To relieve stress? To relax before bed?

Set a Quit Smoking Date. According to the American Lung Association, choosing a quit date is essential—it’s almost like a ceremonial moment. Pick a day and month in the near future to officially quit smoking and stick to it. This could be a special day like a birthday, a holiday, or even just a Monday.

• Mark the date on your calendar and let your friends know so they can cheer you on through the process. This symbolic ritual helps you mentally prepare to quit. Count down the days and set a goal to feel more confident about your decision.

Plan Ahead for Your Quit Day. In the days or weeks leading up to your quit date, gather information that could influence your success. Stock up on quitting aids like nicotine gum. Visit your doctor if you want a prescription medication to assist you.

• Look for and incorporate healthy habits into your life that can substitute the same needs that smoking fulfilled. More active physical activities are often the benefit of quitting. This will also help you counteract any weight gain that may occur.
• If you enjoy the sensation of something in your mouth, try carrying mints or hard candies to satisfy the craving. If smoking helps you relax, download a relaxation video or soothing music, and try practicing meditation or yoga.

Reward Yourself. Use rewards as motivation to help you quit smoking. If you’re looking forward to something exciting, it will encourage you to stay smoke-free. The rewards can be big or small, as long as they’re something you truly desire.

• Treat yourself to an ice cream or a cupcake on your first smoke-free day. Or, pamper yourself with a relaxing massage if you’ve made it a week without smoking.

Gradually Reduce Smoking Instead of Quitting Cold Turkey. Plan to cut back on your smoking, from two packs a day to one pack a day over several weeks, or from two cigarettes per day, and so on. This eases the pressure of quitting when you're not quite ready, while still providing benefits by reducing the amount of smoking. You can start by smoking fewer cigarettes from each new pack, until you no longer need the habit. Once you’re smoking less, you’ll be more prepared for your quit date.

Stay Busy on Your Quit Day. Get rid of any remaining cigarettes. Keep chewing gum or have water handy for when cravings hit. When the first day is over, remember that today and the week ahead may be even harder, but you’ve got this! Be kind to yourself!

Update Your Progress with Your Support System. Share your victories with your friends, family, and coworkers when you make it past Day 2, Day 3, or even a whole week smoke-free. Every small step forward counts. Furthermore, their praise and encouragement will help you stay committed to your smoke-free journey.

• Research shows that when we openly express our intentions in social circles, we become more committed and persistent throughout the challenge. Log into Facebook, Twitter, Instagram, or your personal blog and announce to the world that you are committed to quitting smoking. Think of it this way: you’ll gain a larger support group!

Avoid Smoking Gatherings in the First Month. This includes any parties or outdoor events with food. Additionally, steer clear of triggers that usually lead to smoking, such as drinking alcohol, coffee, or taking smoke breaks with coworkers. Stay busy and remind yourself every hour and every day that you are a non-smoker! You’re doing it!

• Many people have linked smoking to activities like drinking alcohol or coffee. Do whatever it takes to avoid these smoking-related activities during your first month, or as long as it’s good for you. Don’t challenge yourself until you’re ready.

Be Strong. After the first month, and possibly for the rest of your life, you might still think it would be nice to have a cigarette after a meal. Over time, that thought will fade away. Your life without cigarettes will be healthier and, hopefully, more enjoyable without the nagging reminders to not smoke.

• Stay positive. You may relapse and smoke a few times before fully kicking the habit. A Gallup poll revealed that most smokers in the U.S. attempt to quit an average of 3.6 times throughout their lives.
• Nicotine addiction is real, and breaking the habit won’t be easy. Stick to a healthy lifestyle, avoid triggers, and find better ways to cope with stress. You can do this!
• Think long-term. If you need more help, ask for it and seek out support. Use patches, herbal supplements, or nicotine gum. Look up images of lung cancer patients and read stories from survivors.

• Read the article How to Quit Smoking to reflect on why you personally want to quit smoking, for your own benefit. Remember, you don’t need to quit all at once, the first step is simply saying "yes, I want to quit smoking." Once you decide to quit, everything you do will contribute to your success. It’s not for anyone else. It’s not because of anyone else’s reasons.
• Don’t hide it from your partner or significant other. If you smoke in secret, let them know.
• Celebrate your success. Quitting smoking, even if it’s because you’re being pressured, is a personal accomplishment. Understand that no one can force you to quit. Quitting isn’t easy. Be proud of how far you’ve come.
• Snack on something healthy, like a small bag of carrots, to help curb cravings. Having a healthy snack on hand can help you manage your urge to smoke.