Content

• Steps
• Part 1 of 3: Quitting Smoking
• Part 2 of 3: Avoiding Smoking
• Part 3 of 3: Making a plan
• Additional articles

Quitting smoking is not easy, and it takes time. Quitting smoking requires a lot of willpower and determination to achieve your goal. There are various methods that allow you to get rid of this bad habit, but there is no one that is equally good for everyone, and different people require different efforts and time. Although it will take some time to quit smoking completely, it can be made easier by making a plan that includes a variety of methods and sticking to it.

Steps

Part 1 of 3: Quitting Smoking

1. 1 Try it quit smoking immediately. This is the most common and seems to be the easiest way to quit smoking as it requires no outside help. You simply quit smoking and convince yourself to refrain from smoking.Although those who quit abruptly are more likely to succeed than those who quit gradually, quitting immediately without the use of nicotine replacement therapy (NRT) rarely leads to success - only 3-5% of those who quit abruptly succeed in quitting this harmful habits. If you decide to quit smoking right away without NRT, your success will depend entirely on your willpower.
   • Those who are able to quit smoking abruptly may have a genetic advantage - 20 percent of people may have a genetic mutation that reduces the pleasure of nicotine.
   • To increase your chances of success when quitting suddenly, try replacing the habit with other activities (especially ones that involve your hands and mouth, such as knitting or chewing sugar-free gum); avoid situations and people that you associate with smoking; If you have trouble, call a friend or the Quit Smoking Hotline. set goals and reward yourself for achieving them.
   • Consider having a backup method in case you can't quit smoking immediately.
   • This is the simplest course of action, but the most difficult to implement.
2. 2 Try nicotine replacement therapy. NRT is one of the most effective ways to overcome nicotine addiction, with its help 20% of people successfully quit smoking. With the help of chewing gum, lozenges and a patch, you can satisfy the body's need for nicotine, gradually reduce the dose and eventually reduce it to zero. Thus, you can get rid of nicotine addiction and move to a healthier lifestyle.
   • The chances of success are higher if you quit smoking right away and start NRT, rather than gradually reducing your cigarette counts while using NRT. In one study, 22% of abruptly quitting smoking did not return to their smoking habit within 6 months, and only 15.5% of those who gradually reduced their number of cigarettes over two weeks did not start smoking again in 6 months.
   • You can buy nicotine gum, patches and lozenges without a prescription at your local pharmacy.
   • You will have to fork out to buy chewing gum, patches and hard candy.
   • Nicotine replacement therapy is less effective when nicotine is rapidly processed in the body. Talk to your doctor about your metabolism and nicotine replacement therapy.
3. 3 Take medications to help you quit smoking. Your doctor may prescribe bupropion (Zyban, Wellbutrin) or varenicline (Champix) to help you overcome nicotine addiction. Talk with your doctor about the side effects of these drugs and see if they are right for you.
   • Bupropion has been shown to significantly improve the effectiveness of a smoking cessation program when nicotine is rapidly metabolized by the body.
   • If you have health insurance, read the terms and see if it covers the purchase of these drugs.
4. 4 See a psychologist or psychotherapist. With their help, you can find out the psychological reasons that induce you to smoke. This will help you identify emotional and situational triggers that drive smoking. In addition, a psychologist can help you create a long-term plan for overcoming your nicotine addiction.
   • If you have health insurance, read the terms and see if it covers a counselor.
5. 5 Learn about alternative methods. There are many different alternative ways to quit smoking, from herbal and mineral supplements to hypnosis and meditation. While these methods help some smokers, their effectiveness requires more scientific research.
   • Many smokers use vitamin C candies and lozenges, which they believe can help cope with nicotine cravings.
   • Meditation can be beneficial because it can help you distract yourself from the obsessive thoughts of smoking.
6. 6 Use several methods at once. For some, one method is sufficient to quit smoking, although a combination of several methods may be required. The original plan may not work well, so you will have to rethink it, or you will find it easier to overcome the addiction by combining two different methods.
   • Consult your doctor and find out if you are taking concomitantly drugs that may interact negatively with each other.
   • Consider supplementing the standard method in some alternative way.

Part 2 of 3: Avoiding Smoking

1. 1 Get rid of all smoking related utensils. At home and at work, remove anything related to smoking, including cigarettes, cigars, pipes, hookahs, and other smoking accessories. You need to get rid of potential temptations that might prevent you from quitting smoking.
   • Avoid provocative factors such as bars and other smoking areas.
   • Try to communicate with non-smokers.
2. 2 Don't be idle. Do something that distracts you from smoking and helps you cope with nicotine addiction. Take up a new hobby or spend more time with your friends. Physical activity can help reduce stress and overcome the urge to smoke.
   • Try to keep your hands and mouth occupied. Twirl small objects such as coins or paper clips in your hands; You can keep your mouth occupied with straws, chewing gum, or healthy snacks such as carrot sticks.
   • Do something with non-smokers.
   • Avoid activities, places and situations that provoke smoking.
3. 3 Reward yourself. Reward your good behavior with something you like. At first, quitting smoking can lead to a deterioration in mood, which further increases the urge to smoke. To overcome this, do what you love to activate the areas of the brain that are responsible for feelings of pleasure. For example, enjoy your favorite food or take up a hobby.
   • Be careful not to replace one bad habit with another.
   • Take the money you saved by quitting smoking and give yourself a gift: buy something nice, go to the cinema, dine at a restaurant, or even take a short trip.
4. 4 Maintain a positive attitude and don't be too hard on yourself. Remember, it takes a lot of time and effort to quit smoking. Live for today and do not reproach yourself for possible weaknesses and mistakes. Instead of aimless reproaches, consider negative experiences and redouble your efforts.
   • Focus on abstaining from smoking for a short period of time - one day or even several hours. Long-term thoughts (eg, "I can never smoke a cigarette again") can be depressing and anxious, which can increase the urge to smoke.
   • Practice mindfulness meditation and other techniques that allow you to focus on and appreciate the present moment.
5. 5 Get help. You can quit smoking much easier if you have the support of your family and friends instead of going it alone. Talk to others about your desire to quit smoking and let them know how they can help you. This will greatly facilitate your difficult task.
   • Talk to friends and family about your smoking cessation plan. Perhaps they can give you helpful advice.

Part 3 of 3: Making a plan

1. 1 Think about a long period of time. If you are unable to quit smoking quickly, you can try doing it for a longer time, which will require some plan and patience.Planning ahead will help you recognize the challenges ahead and plan ahead for ways to overcome them.
   • Talk to your doctor about your plan to quit smoking.
   • There are many websites dedicated to how to quit smoking where you can find a lot of useful information.
2. 2 Make a firm decision to quit smoking. Think about why you want to quit smoking and what that means for you. Weigh the pros and cons and ask yourself if you are ready for the challenge. Discuss your decision with friends and family members.
   • How can smoking harm your health?
   • How much is your addiction costing you?
   • How does smoking affect your relationships with family and friends?
   • Make a list of reasons why you want to quit smoking so that you always have it on hand in the future.
3. 3 Set a deadline for quitting smoking completely. Pick a date by which you have to quit smoking and try to meet the deadline. Give yourself plenty of time to prepare properly, but don't drag it out too long, or your motivation may diminish. Try to keep within two weeks. A certain date will help you not to relax and prepare yourself psychologically. Stick to a plan to meet your deadlines and overcome your nicotine addiction.
   • Don't move the deadlines. This will create a bad precedent and make it harder for you to stick with your plan.
4. 4 Make a plan. Consider different smoking cessation methods and talk to your doctor about which methods are best for you. Weigh the advantages and disadvantages of different methods and consider how they will affect your life. Be realistic and think about what methods you can do.
   • Think about whether you want to quit smoking abruptly, use medication or therapy. Each method has its own advantages and disadvantages.
5. 5 Prepare for your smoking cessation date. Throw away all smoking related paraphernalia so that they do not tempt you. Recording your smoking history ahead of your date will help you determine when you are more likely to smoke (for example, right after a meal), and you can adjust your NRT, medication, or other methods to match.
   • Get enough rest and sleep, and try to avoid stressful situations.
   • While it seems like a good idea to take other steps in parallel that promote a healthy lifestyle, it can cause unnecessary stress and make it difficult to quit smoking. You should solve one problem at a time.
6. 6 Consider potential stress. Quitting smoking is a major lifestyle change and is associated with increased irritability, anxiety, depression and frustration. Consider ways to help you cope with these unpleasant, albeit expected, difficulties. Stock up on everything that can help in a difficult situation (medicines, NRT, phone numbers, etc.). If the listed psychological difficulties last longer than a month, see your doctor.

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