Content

• To step
• Part 1 of 3: Quit smoking
• Part 2 of 3: Don't touch cigarettes
• Part 3 of 3: Preparing to quit smoking

Quitting smoking is a difficult and long-lasting challenge. You need a lot of willpower and full dedication to achieve your goal of living a smoke-free life. There are several strategies to end your addiction; there is no one-size-fits-all way and the chances of success will be different for everyone. While you probably won't get rid of the bad habit all at once, you can make it a little easier by making a plan and sticking to various methods to curb cravings.

To step

Part 1 of 3: Quit smoking

1. Stop in one go smoking. This is the best known, and for many the easiest, method to quit smoking, as it requires no outside help. You just quit smoking and stick to it. While those who quit smoking all at once are often more successful than those who quit gradually, quitting without any tobacco substitutes is rarely successful - only three to five percent of those who quit smoking all at once. If you choose not to use nicotine patches or other such products, the success of your attempt is entirely dependent on your own willpower.
   • People who quit smoking all at once likely have an innate benefit - 20% of people have a genetic mutation that reduces the pleasant effect of nicotine.
   • To increase your chances of success if you quit smoking all at once, try starting new activities that can replace smoking (especially something you can occupy your hands or mouth with, such as knitting or chewing gum); try to avoid situations and people you associate with smoking; call a friend; set goals and reward yourself.
   • Consider having a strategy on hand in case you can't quit all at once.
   • This is the easiest strategy to try, but the hardest to complete successfully.
2. Try nicotine replacement products. The nicotine replacement method is one of the most successful in overcoming tobacco addiction, with a 20% success rate. By using chewing gum, lozenges or patches, your body still gets the nicotine it asks for, in a lower dose, so that you can slowly get rid of nicotine. During this process, you also detox addictive behavior and you can start implementing healthier activities.
   • It is easier to quit smoking all at once with the help of nicotine replacement products than to use nicotine replacement products and then to start smoking less and less cigarettes. Research shows that 22% of people who quit all at once still do not smoke after six months, compared to 15.5% of people who gradually started smoking less.
   • You can buy nicotine gum, plasters and lozenges at the drugstore.
   • This strategy does cost more money because you have to buy the gum, patches or lozenges.
   • The nicotine replacement method is less successful in people whose metabolism processes nicotine quickly. Talk to your doctor about your metabolism and the use of nicotine replacement products.
3. Ask for medication to help you quit. Your doctor can prescribe medications such as bupropion or varenicline, which are designed to reduce the need for smoking. Talk to your doctor about the side effects of these medications and whether they will be right for you.
   • Bupropion has been shown to work well in people who process nicotine quickly.
   • Ask your health insurance whether the medicines are reimbursed.
4. Get therapy. Work with a therapist to address the underlying emotional issues that cause you to smoke. This will help you find out if there are any emotional or environmental factors that cause you to smoke. A therapist can also create a long-term plan for dealing with your addiction.
   • Check with your health insurer whether the therapy is reimbursed.
5. Explore alternative methods. There are many alternative methods that can help you to quit smoking. These range from herbal and mineral supplements to hypnosis and meditation. Although there are smokers who have successfully quit this, there is little scientific evidence that they work.
   • Many smokers take vitamin C sweets and lozenges because they say they make them less likely to smoke.
   • Meditation can be helpful in distracting your mind from cigarette cravings.
6. Use a combination of strategies. While you may find that a particular strategy works well for you, you may need to explore multiple strategies to keep from falling back into your old habit. The strategy you try first may not work, making you want to try something different, or you may find that it is easier if you combine multiple strategies.
   • Consult your doctor to make sure you are not combining substances in an unhealthy way.
   • Consider combining an alternative method with a more common one.

Part 2 of 3: Don't touch cigarettes

1. Throw out anything related to smoking. Throw out anything you associate with smoking. These are cigarettes, cigars, rolling tobacco, lighters, ashtrays, and so on. It's important not to be tempted when you get home so that you don't undermine your goal to quit.
   • Do not go to places where smoking is allowed.
   • Go out with non-smokers.
2. Keep yourself busy. Do things that distract you so that you don't think about smoking. Start a new hobby or spend more time with your friends. Staying physically active will reduce stress and control cravings for cigarettes.
   • Keep your hands busy by playing with small items, such as coins or paperclips, and keep your mouth busy by chewing a toothpick, chewing gum, or nibbling healthy snacks such as carrots.
   • Find activities you can do with other non-smokers.
   • Avoid activities that increase the urge or that may involve smoking.
3. Reward yourself. Reward good behavior by treating yourself to something you like or enjoy. Quitting smoking can make you sad, which makes you want a cigarette again. Try to activate your brain's reward center with other things you enjoy.Eat something tasty or do a fun activity.
   • Be careful not to replace one addictive habit with another.
   • Put the money you save by not smoking in a jar and buy yourself something nice, treat yourself to a movie or go out for dinner, or save for a vacation.
4. Stay positive and forgive yourself. Keep in mind that quitting smoking is a laborious process and takes a long time. Live by the day and don't be too hard on yourself if you go wrong. You will relapse from time to time, but it is important to remember that it is part of the process.
   • Concentrate on the short term such as a day or even a few hours. Thinking about the longer term (such as "I should never smoke again") can be overwhelming and lead to fears that make you feel like smoking.
   • Practice mindfulness through meditation, for example, so that you can focus your mind on the here and now and the success you are experiencing right now.
5. Ask for help. It is easier to quit smoking with the support of friends and family than on your own. Talk to others if you're struggling and let them know how they can help you stay off cigarettes. You don't have to bear the burden of quitting smoking alone.
   • Talk to friends or family when making your plan to quit. Their input can help you develop your strategy.

Part 3 of 3: Preparing to quit smoking

1. Consider a long-term approach. If your effort to quit smoking quickly has failed, you can try a long-term approach that requires more planning and patience. If you plan ahead, you can better factor in the hurdles that accompany smoking cessation and come up with better strategies for dealing with them.
   • Consult your doctor to work out a smoking cessation plan together.
   • There are all kinds of websites and support groups that can help you prepare a plan.
2. Decide that you want to quit smoking. Think about why you want to quit and what that means for you. Weigh the pros and cons of quitting and ask yourself if you're ready. Talk to friends and family about your decision.
   • What are the possible health risks if you continue to smoke?
   • What is the financial impact of your addiction?
   • What is its impact on your family and friends?
   • Make a list of all the reasons why you want to quit so that you can revisit them later if you feel like a cigarette.
3. Set a date on which you want to quit smoking. Pick a date to quit and stick to it. Plan the date far enough in the future that you still have time to prepare for it, but not so far that you can change your mind - give yourself about two weeks. A clear deadline to quit helps you prepare spiritually and gives you a concrete timeline. Adhering to a strict regime is essential if you want to accomplish your plan and overcome your addiction.
   • Do not revisit the date. That's a bad start and will only make sticking to the next quit date more difficult.
4. Make a plan to quit smoking. Research different strategies and consult your doctor about the methods that may work best for you. Weigh the pros and cons of the different strategies and how they will affect your life. Consider which methods are best for you to stick to.
   • Decide whether you want to stop with medication or therapy all at once. They all have their advantages and disadvantages.
5. Prepare for the quit date. Throw out anything related to smoking. Keep a diary of how much and when you smoke up to the day you quit, as this can help you identify times when you tend to smoke (such as after eating) so that you can get nicotine at those times. have replacement products or medicines on hand.
   • Get plenty of rest and avoid stressful situations as much as possible.
   • While it may seem like a good idea to start new, healthy habits at the same time, it can also stress you out and undermine your attempt to quit smoking. Do one thing at a time.
6. Expect stress. Quitting smoking is a huge lifestyle change. This can cause anger, fear, depression and frustration. Prepare strategies to deal with these unwanted, but foreseeable, difficulties. Have plenty of nicotine replacement products, medicines, and phone numbers on hand. If these feelings persist for more than a month, see a doctor.