Tips to Help You Quit Cigarette Smoking
You know you need to quit cigarette smoking. You really want to quit. But smoking has become such a big part of your life that you just can’t imagine waking up in the morning without reaching for a cigarette, concluding a meal without having a smoke or hanging out with your friends who smoke without smoking yourself.
So, how does one go about giving up smoking for good?
An effective strategy can assist you. If you are armed with a little knowledge, you can greatly enhance your chances of success. You just have to know what you are up against.
Here are some tips that may help you quit smoking:
Write it down. Write down your motives for quitting on index cards so you can refer to them when you’re tempted to light up.
Examine your reasons for smoking. Keep a diary before you quit to document your feelings about your habit. You should include details about where you smoke most often, when you smoke, with whom and why. Review your diary after a few days to identify thoughts and circumstances that trigger your urge to smoke.
Alter your habits. Write down your “triggers” on the left side of a piece of paper and on the right side, jot down how you plan to avoid or cope with those circumstances or feelings that have you reaching for nicotine.
Decrease the pleasure component. Most individuals have favorite brands of cigarettes. In the week or so prior to your stop date, swap your favorite brand for another, less-appealing variety. For instance, buy menthols if you normally do not smoke them. Buy low-tar filters or light versions of your preferred brand or try new, strange brands that you have never smoked in the past. This exercise will make the routine of smoking seem less pleasing and easier to stop.
Spread the news. Tell everyone you know you are stopping to develop a network of family members, co-workers and friends who can support your efforts.
Get rid of smoking paraphernalia. Throw away all of your matches, ashtrays and lighters.
Quit cold turkey. Despite an urge to slowly cut back, stopping completely on your chosen quit date is the ideal approach to quitting smoking for good.
Treat yourself .. Develop reasons to celebrate your quitting smoking on a regular basis. For instance, a week after you stop smoking, go to the movies or bowling. A month after quitting, go to a pleasant hotel for an evening or treat yourself to a shopping spree. A year after quitting smoking, go on a nice vacation with the money you save from no longer purchasing packs of cigarettes.
If you relapse, don’t panic. Recognize what it was that triggered your desire to light up again and come up with a way to contend with the trigger. The urge to smoke — no matter how overwhelming — will pass after several minutes.
Look for help. If you aren’t able to give up on your own, try using aids such as nicotine gum, the nicotine patch, or electronic cigarettes. If you still aren’t able to kick the habit, see your doctor about other alternatives. You may also want to join a support group. Whatever you do, do not give up!
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