Ready to stop smoking?These tips
will help you kick the cigarette habit for good.
WHY IS QUITTING SO HARD?
We all know the health risks of smoking, but that doesn’t
make it any easier to kick the habit. Whether you’re an occasional teen smoker
or a lifetime pack-a-day smoker, quitting can be really tough.
Smoking tobacco is both a physical addiction and a
psychological habit. The nicotine from cigarettes provides a temporary—and addictive—high.
Eliminating that regular fix of nicotine causes your body to experience
physical withdrawal symptoms and cravings. Because of nicotine’s “feel good”
effect on the brain, you may turn to cigarettes as a quick and reliable way to
boost your outlook, relieve stress, and unwind. Smoking can also be a way of
coping with depression, anxiety, or even boredom. Quitting means finding
different, healthier ways to cope with those feelings.
Smoking is also ingrained as a daily ritual. It may be an
automatic response for you to smoke a cigarette with your morning coffee, while
taking a break at work or school, or on your commute home at the end of a
hectic day. Or maybe your friends, family, or colleagues smoke, and it’s become
part of the way you relate with them.
To successfully stop smoking, you’ll need to address both
the addiction and the habits and routines that go along with it. But it can be
done. With the right support and quit plan, any smoker can kick the
addiction—even if you’ve tried and failed multiple times before.
Your personal stop smoking plan
While some smokers successfully quit by going cold turkey, most people do better with a tailored plan to keep themselves on track. A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse. It should also be tailored to your specific needs and smoking habits.
Start your stop smoking plan with START
S = Set a quit date.
Choose a date within the next two weeks, so you have enough time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change.
T = Tell family, friends, and co-workers that you plan to quit.
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.
A = Anticipate and plan for the challenges you’ll face while quitting.
Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.
R = Remove cigarettes and other tobacco products from your home, car, and work.
Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.
T = Talk to your doctor about getting help to quit.
Your doctor can prescribe medication to help with withdrawal symptoms.
Identify your smoking triggers
One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people.
Coping with nicotine withdrawal symptoms
Once you stop smoking, you’ll likely experience a number of
physical symptoms as your body withdraws from nicotine. Nicotine withdrawal
begins quickly, usually starting within an hour of the last cigarette and
peaking two to three days later. Withdrawal symptoms can last for a few days to
several weeks and differ from person to person.
Common nicotine withdrawal symptoms include:
- Cigarette cravings
- Irritability, frustration, or anger
- Anxiety or nervousness
- Difficulty concentrating
- Restlessness
- Increased appetite
- Headaches
- Insomnia
- Tremors
- Increased coughing
- Fatigue
- Constipation or upset stomach
- Depression
- Decreased heart rate
As unpleasant as these withdrawal symptoms may be, it’s important to remember that they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won’t be your usual self and ask for their understanding.
Medication and therapy to help you quit
There are many different methods that have successfully helped people to kick the smoking habit. While you may be successful with the first method you try, more likely you’ll have to try a number of different methods or a combination of treatments to find the ones that work best for you.
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