Here are some effective tips to help you quit smoking:
Set a quit date and prepare for it:
- Choose a specific date within the next 2 weeks to quit smoking.
- Get rid of all cigarettes, ashtrays, lighters, and other smoking-related items before your quit date.
- Tell friends and family about your plan to quit and ask for their support.
Use nicotine replacement therapy or medication:
- Nicotine patches, gum, lozenges, nasal sprays or inhalers can help manage cravings.
- Prescription medications like varenicline (Chantix) or bupropion (Zyban) may be helpful.
- Consult your doctor about which option is best for you.
Identify and avoid triggers:
- Recognize situations, activities or emotions that trigger your urge to smoke.
- Avoid places where smoking is allowed, especially in the early weeks of quitting.
- Change your routine to avoid situations strongly associated with smoking.
Manage cravings:
- Practice the 4 D’s: Delay, Deep breathe, Drink water, Do something else.
- Use oral substitutes like sugar-free gum or carrot sticks.
- Engage in physical activity or exercise when cravings hit.
Build a support system:
- Join a support group or counseling program.
- Use quitlines or online resources for additional support.
- Ask friends and family for encouragement.
Practice stress management:
- Learn relaxation techniques like deep breathing or meditation.
- Find new ways to cope with stress that don’t involve smoking.
Stay positive and don’t give up:
- Remember your reasons for quitting.
- If you slip up, don’t consider it a failure – learn from it and keep trying.
Reward yourself:
- Use the money saved from not buying cigarettes to treat yourself.
- Celebrate milestones in your quit journey.
Remember, quitting smoking is a process and it may take several attempts. Stay committed and don’t hesitate to seek professional help if needed.
Citations:
[1] https://www.mountsinai.org/health-library/special-topic/smoking-tips-on-how-to-quit
[2] https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/withdrawal-fact-sheet
[3] https://www.nhs.uk/better-health/quit-smoking/
[4] https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/index.html
[5] https://www.webmd.com/smoking-cessation/ss/slideshow-13-best-quit-smoking-tips-ever
[6] https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/tips-for-quitting/index.html
[7] https://www.lung.org/quit-smoking/i-want-to-quit/top-tips-for-quitting-smoking
[8] https://www.mayoclinic.org/healthy-lifestyle/quit-smoking/in-depth/nicotine-craving/art-20045454