1. Identify Your Reason
Wanting to know how to quit smoking? Choose a reason that is truly important to you. It could be keeping your family safe from secondhand smoke, avoiding serious health problems, or even just feeling and looking your best. Pick something strong enough to win against a cigarette craving.
2. Before you go, get ready. ‘Cold turkey’
Quitting smoking is tougher than just throwing out your cigarettes. Smoking is an addiction, like having your brain hooked on something. When you stop, you might feel grumpy or uncomfortable because your body is missing the nicotine. To make quitting easier, get help ahead of time! Talk to your doctor about all the options like quit-smoking classes, apps, counseling, medicine, or even hypnosis. With a support system in place, you’ll be more prepared to kick the habit for good!
3. Think about using nicotine replacement medication
Quitting smoking can be tough because your body is used to nicotine. This can lead to headaches, crankiness, and low energy. Plus, you might really want “just one puff.” Nicotine replacement therapy, like gum, lozenges, or patches, can help fight those cravings. Studies show they work even better when combined with a quit-smoking program.
4. Study Up on Prescription Medicines
There are medicines that can help you quit smoking in two ways. Some can make you crave cigarettes less, and some can even make them taste unpleasant if you do smoke. Some medications can help ease those withdrawal symptoms and make quitting a bit smoother.
5. Rely on the People You Love
Don’t go it alone! Quitting smoking is easier with support. Tell your loved ones you’re trying to quit, they can cheer you on, especially when cravings hit. Consider joining a group of people who are also quitting, or talking to a counselor. They can be a great source of encouragement and advice. There’s a type of counseling called behavioral therapy that can help you figure out what triggers your smoking and how to avoid them. Even a short time with a support group or counselor can be a big help.
6. Take a Self-Care Break
We all know smoking can feel relaxing, but once you quit, you’ll need new ways to chill. Great news! You have lots of choices to help you quit starting a gym routine, crank up some tunes, hang out with friends, get a massage, or finally dive into that hobby you’ve been putting off. The first few weeks after quitting can be tough, so try to avoid super stressful situations if you can.
7. Stay away from alcohol and other triggers
It’s more difficult to maintain your no-smoking aim after drinking. For a smoother quit, consider limiting alcohol in the early days. If you usually smoke after coffee, switch to tea for a few weeks. These tweaks can help you avoid situations that make you crave cigarettes. If you typically smoke after eating, try switching to an other activity like chewing gum, cleaning your teeth, going for a stroll, or sending a friend a text.
8. Clean House
It’s time to ditch the reminders! After your last cigarette, throw away ashtrays and lighters. Wash any smoky clothes. Freshen up your home by cleaning carpets, curtains, and furniture. Don’t forget to clean your car too, if that’s where you smoked. Getting rid of anything that sights or smells like smoking will help you stay smoke-free.
9. Try Once More and Again
Quitting smoking can be tough, and it’s okay if you slip up sometimes. Don’t beat yourself up! Instead, think about what triggered the cigarette, like stress or being around smokers. Use that as a reason to strengthen your resolve to quit. Once you’re ready to try again, pick a date within the next month to be your official quit day.
10. Get Up and Go
Getting active can help beat cravings and ease withdrawal symptoms. Next time you feel the urge to smoke, lace up your shoes or grab your skates. Even something chill, like walking the dog or gardening can do the trick. Bonus: Exercise helps burn calories, which can be helpful when quitting smoking.
11. Eat vegetables and fruits
Ditch the diet, focus on healthy choices! Saying goodbye to cigarettes is a big adjustment for your body. Don’t stress about fancy diets. Instead, just try to add more fruits, veggies, whole grains, and lean protein to your meals. These healthy options will give your body the fuel it needs to feel its best.
12. Choose Your Reward
Quitting smoking is a win for your wallet too! Besides all the health benefits, you’ll be surprised how much money you save. There are websites that can calculate how much extra cash you’ll have smoke-free. Treat yourself with some of that saved money – you deserve it!
13. Keep in Mind That Time Is on Your Advantage
The benefits of quitting smoking start right away! Within 20 minutes, your heart rate chills out and your blood pressure goes back to normal. After just a day, the carbon monoxide level in your blood drops dramatically. In just 2-3 weeks, your risk of a heart attack goes down. Long-term, you’ll dramatically lower your chances of lung cancer and other cancers. It’s a win-win!