Nicotine is one of the most dangerous legal opiates available worldwide. Nicotine creates dependence and is dangerous for smokers themselves and others who inhale secondhand smoke, especially children. If you want to quit smoking but don't know where to start, have a structured plan. Realize why you want to quit smoking, prepare for success, and execute your plan with the support of others or drug therapy. Quitting smoking is difficult, but not impossible.
Step
Method 1 of 4: Deciding to Quit Smoking
Step 1. Think about why you want to quit smoking
Nicotine is highly addictive, and to quit smoking you need determination. Ask yourself if life without smoking would be better than continuing life as a smoker. If the answer is yes, look for obvious reasons to quit smoking. This way, when quitting becomes difficult you can stay clear of the all-important reason for quitting.
Consider the effect smoking has on these aspects of your life: your health, appearance, lifestyle, and the people you love. Ask yourself if quitting smoking will benefit these four aspects
Step 2. Determine why you want to quit smoking
Make a list of all the reasons you want to quit. This list will help strengthen your reasoning. You'll need to look at this list later if you're tempted to smoke.
For example, your list of reasons could go something like this: I want to quit smoking so I can run and chase my kids during soccer practice, have more energy, live longer and see my youngest great-grandchildren marry, or save money
Step 3. Prepare for nicotine withdrawal symptoms
Cigarettes are very effective in transporting nicotine throughout the body. When you quit smoking, you may experience addiction, anxiety, depression, headaches, feeling tense or restless, increased appetite and weight gain, and problems concentrating.
Realize that it takes more than one attempt to quit smoking. About 45 million Americans use some form of nicotine, and only 5 percent of users are able to quit on their first attempt
Method 2 of 4: Making a Plan to Quit Smoking
Step 1. Choose a date to start executing the quit plan
Committing to a set start date will add structure to your plan. For example, you can choose an important day like a birthday or holiday, or choose any date you like.
Choose a date within the next two weeks. This gives you time to get ready and start on a non-essential or stress-free day, otherwise you'll be tempted to smoke
Step 2. Choose a method
Decide what method you want to use, such as cold turkey (sudden stop), or slowly reduce usage. Quitting the cold turkey method means you don't smoke all of a sudden. Reducing use means smoking less and less day by day until you quit. If you choose the reducing method, specify how much you are cutting back and when you will stop. This plan can be simple, for example, "I'm going to smoke one cigarette every two days."
Your chances of success are better if you combine counseling and medication with whatever method you choose
Step 3. Prepare to be addicted
Plan ahead for dealing with addiction. Maybe you can try a hand-to-mouth motion. This gesture describes the act of moving your hand to your mouth to smoke. Use a cigarette substitute to meet your needs. Try eating a low-calorie snack, such as raisins, popcorn, or fruit when the urge to smoke hits.
You can try physical activity to fight addiction. Try going for a walk, cleaning the kitchen, or doing some yoga. You can also try to control your urge to smoke by squeezing an anti-stress ball or chewing gum when cravings strike
Method 3 of 4: Executing the Plan
Step 1. Prepare yourself the night before quitting
Wash your sheets and clothes to get rid of the cigarette smell. You should also remove ashtrays, cigarettes, and lighters from the house. Make sure you get enough sleep, because getting enough sleep will help reduce stress.
Keep your plans in mind and keep a written plan with you, or keep it on your phone. You need to reread the list of reasons to remind yourself
Step 2. Ask for support
Your family and friends can be extra support in your efforts to quit smoking. Tell them your goals and ask them to help you by not smoking around you or offering cigarettes. You can also ask them for encouragement and to remind you of the specific goals you set when the urge to smoke is hard to resist.
Remind yourself that quitting smoking is a process that takes time, not a one-time event
Step 3. Know what your triggers are
Many people find that certain situations trigger the urge to smoke. For example, maybe you want to smoke as a companion to coffee, or you want to smoke while trying to solve a problem at work. Find out where it's hard not to smoke and have a plan for what you're going to do in those specific places. For example, you should have an automatic response like this when offered a cigarette: "No thanks, I'll just add some tea." or “No-I'm trying to quit.”
Control stress. Stress can be a trap when trying to quit smoking. Use techniques such as deep breathing, exercise, and relaxation to help fight stress
Step 4. Make a commitment not to smoke
Continue with your plan even if there are many obstacles in the way. If you relapse and smoke all day, don't take it too hard and make sure you forgive yourself. Accept that it was a tough day, remind yourself that quitting smoking is a long and arduous process, and then move on with your plans for the next day.
Try to avoid relapse as much as possible. But if it does recur, repeat your commitment immediately to quit smoking. Learn from the experience and try to handle it better next time
Method 4 of 4: Using Help to Quit Smoking
Step 1. Consider using an e-cigarette
Recent research has shown that using e-cigarettes while quitting can help reduce or stop smoking. Other studies suggest caution when using e-cigarettes because the amount of nicotine varies, the same chemicals are still present in cigarettes, and can reactivate smoking habits.
Step 2. Get professional help
Behavioral therapy combined with drug therapy can increase the chances of successful smoking cessation. If you've tried quitting on your own and are still having trouble, consider seeking professional help. You can consult a doctor about drug therapy.
A therapist can also help you through the quitting process. Cognitive behavioral therapy can help change your thoughts and attitudes about smoking. The therapist can also teach you techniques for overcoming your smoking urge or new ways of thinking about quitting smoking
Step 3. Use Bupropion
This drug doesn't actually contain nicotine, but it can help reduce nicotine withdrawal symptoms. Bupropian can increase the chance of quitting by up to 69% percent. Usually, you will need to take Bupropian 1 to 2 weeks before quitting smoking. This drug is usually prescribed at a dose of one or two 150 mg tablets per day.
Side effects include: dry mouth, insomnia, restlessness, irritability, fatigue, indigestion and headaches
Step 4. Use Chantix
This drug blocks the nicotine receptors in the brain so that the pleasure of smoking is reduced. This drug also reduces withdrawal symptoms. You should start taking Chantix one week before stopping. Make sure you drink it after eating. Use Chantix for 12 weeks. Side effects include: headache, nausea, vomiting, insomnia, unusual dreams, gas, and changes in appetite. But this drug can double your chances of quitting.
The doctor will increase the dose over time. For example, you will take one 0.5 mg pill for days 1–3. Then your dose is increased to 0.5 mg pills twice daily for days 4–7. Next, you will take one 1 mg pill twice per day
Step 5. Try nicotine replacement therapy
Nicotine replacement therapy includes any type of patch, gum, lozenge, nasal spray, inhaler or sublingual tablet that contains and delivers nicotine into the body. Nicotine replacement therapy does not require a prescription and you can reduce addiction and nicotine withdrawal symptoms. Nicotine replacement therapy can increase your chances of quitting by up to 60 percent.
Side effects of nicotine replacement therapy include: nightmares, insomnia, and skin irritation due to patches; pain in the mouth, difficulty breathing, choking, and jaw pain from chewing nicotine gum; mouth and throat irritation and coughing from nicotine inhalers; throat irritation and choking from nicotine lozenges; and throat and nose irritation and runny nose when using nasal sprays
Tips
- Find a new hobby so that you are distracted and not tempted to smoke.
- Try a simple autosuggestion: "I don't smoke. I can't smoke. I won't smoke," and as you say it, think of something else to do.
- Reduce caffeine intake. When you stop nicotine intake, your body processes caffeine twice as effectively, so you'll stay up all night unless your caffeine intake is reduced.
- Consider whether you also have a psychological dependence on cigarettes. Most smokers have been smoking for years. If you have quit for three days or more and then smoked again, you are most likely psychologically dependent. Find out about psychological/behavioral cessation programs designed to eliminate triggers and urges to smoke.
- If you fail, never get discouraged, take it as an exercise so that in the next attempt you will be better prepared.
- Avoid people who smoke or situations that remind you of cigarettes.
Warning
- If you are considering using nicotine replacement therapy products such as patches, nicotine gum, nicotine sprays or inhalers, be careful because these products are also addictive.
- Drugs to stop smoking can be dangerous, always seek help from a doctor before taking the drug.
