Buzz
Nicotine is one of the most widely used and dangerous legal addictive substances in the world. It is not only harmful to smokers but also to those exposed to secondhand smoke, especially children. If you're looking to quit smoking but don't know where to start, it's important to create a clear plan. Understand why you want to quit, prepare to embrace success, and carry out your plan with the support of those around you or through medical therapy. Quitting smoking is challenging but certainly achievable.
Steps
Decide to Quit Smoking
Think about your desire to quit smoking. Nicotine is incredibly addictive, and it takes great determination to overcome it. Ask yourself whether a life without cigarettes is more appealing than continuing to smoke. If your answer is yes, you need to have a clear reason to quit. You will realize how important your reason is when quitting becomes tough.
- Consider how smoking has impacted your life: your health, appearance, lifestyle, and the people you love. Ask yourself what your life could gain if you quit smoking.
Identify why you want to quit smoking. Make a list of reasons for quitting. This will help you understand your decision to quit and will be essential if cravings strike again.
- For example, you might choose reasons like: I want to quit smoking to keep up with my son while playing soccer, to have more energy, to live long enough to see my youngest grandchild's wedding, or to save money.
Be prepared for nicotine withdrawal symptoms. Smoking quickly spreads nicotine throughout your body. When you stop, you'll experience cravings, anxiety, depression, headaches, stress, restlessness, hunger, weight gain, and difficulty focusing.
- It's important to know that it may take several attempts to quit. Around 45 million Americans use nicotine, but only 5% manage to quit on their first try.
Make a Quit Smoking Plan
Pick a start date for your plan. Choosing a start date will make your plan more concrete. You might select a significant date like a birthday or holiday, or simply pick a day that feels right.
- Choose a date at least two weeks from now. This gives you time to prepare and start on a day that feels special, without stress, to avoid a relapse.
Choose a method. Decide which method you want to use, whether it's quitting cold turkey or gradually reducing your smoking. Cold turkey means quitting completely, without looking back. Gradual reduction means smoking less each day until you stop entirely. If you choose the gradual method, make a clear plan on how much and when to reduce. For example, you could say, "I'll smoke less, one cigarette every two days."
- No matter which method you choose, your chances of success will be higher if you combine it with counseling and therapy.
Facing cravings for cigarettes. Plan ahead before cravings hit. You might have developed a habit of raising your hand to your mouth, just as you do when you smoke. To curb cravings, try snacking on low-calorie treats like chips, raisins, popcorn, or pretzels.
- Engaging in physical activity can help manage cravings. You could try walking, cleaning the kitchen, or doing yoga. Alternatively, control the cravings by squeezing a stress ball or chewing gum.
Implement the Plan
Take a night before quitting to prepare. Wash your sheets and clothes to eliminate the smell of cigarettes. Get rid of ashtrays, cigarettes, and lighters. Ensure you get enough sleep to reduce stress.
- Remind yourself of your plan, and carry a written copy with you, or store it on your phone. You might also want to review your list of reasons for quitting.
Request help. Your family and friends can support you as you quit smoking. Share your goals with them and ask for help by requesting they not smoke in front of you or offer you cigarettes. You can also ask them to encourage and remind you whenever you face difficulties during the quitting process.
- Remember, quitting smoking is a daily challenge. Remind yourself that it’s a gradual process, not an overnight fix.
Be aware of triggers that make you crave cigarettes. Many people discover that certain situations prompt cravings for smoking. For example, you might crave a cigarette while drinking coffee or when dealing with stress at work. Identify situations where you are more likely to smoke and plan what to do in those moments. For instance, if offered a cigarette, immediately respond with: "Thanks, I don’t smoke. Can I have another cup of tea?" or "No, I’m quitting smoking."
- Manage stress. Stress can be particularly harmful when trying to quit smoking. Use techniques like deep breathing, exercise, and taking breaks to reduce stress.
Stay committed to quitting smoking. Continue following your plan even when facing challenges. If you relapse and smoke all day, remain calm and forgive yourself. Recognize that it was a tough day, remind yourself quitting is a long and difficult process, and get back on track the next day.
- Minimize the chances of relapse. If you do slip up, quickly return to your quitting plan. Learn from the experience to manage better in the future.
Use Support to Quit Smoking
Consider using e-cigarettes. Recent research shows that using e-cigarettes during the quitting process can help you reduce smoking or quit entirely. However, some studies advise caution, as e-cigarettes still deliver nicotine and similar chemicals found in regular cigarettes, which may revive your smoking habit.
Seek professional help. Behavioral therapy combined with medication can increase your chances of quitting successfully. If you’ve tried quitting on your own without success, consider seeking professional assistance. Your doctor can discuss medication options with you.
- Therapists can also support you throughout the quitting process. Cognitive Behavioral Therapy helps you change your thoughts and attitudes about smoking. Doctors can guide you in developing coping strategies or new ways of thinking about quitting.
Try Bupropion medication. This medication doesn’t contain nicotine but helps alleviate withdrawal symptoms when quitting smoking. Bupropion can increase your chances of quitting by up to 69%. Typically, you should begin using it 1-2 weeks before you quit. The prescribed dosage is usually 1 or 2 tablets of 150mg per day.
- Side effects may include: dry mouth, insomnia, restlessness, irritability, fatigue, loss of appetite, and headaches.
Try Chantix medication. This drug works by blocking the nicotine receptors in the brain, making smoking less pleasurable. It also alleviates withdrawal symptoms. You should start taking Chantix a week before quitting. Take it after meals for 12 weeks. Side effects include headaches, nausea, sleep disturbances, vivid dreams, bloating, and altered taste. However, using this medication may double your chances of quitting.
- Your doctor will gradually increase your dosage. For example, take 0.5mg once daily for the first three days. After that, take 1 tablet twice a day (0.5mg each) for the next four days. On subsequent days, take 1mg twice daily.
Consider nicotine replacement therapy (NRT). NRT includes options like patches, gum, lozenges, nasal spray, inhalers, or lozenges to introduce nicotine into the body. You don’t need a prescription to use NRT, and it can help reduce cravings and withdrawal symptoms. NRT can improve your chances of quitting by up to 60%.
- Possible side effects of NRT include nightmares, insomnia, skin irritation from patches, mouth pain, breathing difficulties, hiccups, jaw pain from gum use, sore throat, coughing from inhalers, and nasal irritation from nasal spray.
Advice
- Start a new hobby to distract yourself from the urge to smoke.
- Try simple self-hypnosis, such as saying: "I don't smoke. I can't smoke. I will not smoke," while thinking about something else.
- Reduce caffeine consumption. Quitting smoking often doubles your body’s caffeine needs, which can lead to insomnia unless you cut back on caffeine.
- Consider whether you’re addicted to smoking psychologically. Most long-term smokers are. If you quit for more than 3 days and relapse, it's likely due to psychological dependence. Explore behaviorally or psychologically designed quit programs to manage cravings.
- Avoid being around people who are smoking or in situations that trigger your desire to smoke.
- If you fail, don’t get discouraged. View it as a lesson for better preparation in your next attempt to quit.
Warning
- Using addiction medications can be risky, always consult a doctor before starting any treatment.
- If you plan to use nicotine replacement therapy (NRT) products such as patches, gum, nasal sprays, or inhalers, be cautious as they can also be addictive.
