How To Stop Smoking
Cigarette smoking is both physically and psychologically addictive. At Healthplug.com, we understand how difficult it can be to break free of this addiction. However, the proven health benefits and financial benefits are causing millions to make the commitment to quit smoking each year. Below we have put together a guide including tips on:
- How to Stop Smoking
- How to Cope with Withdrawal Symptoms
- How to Stay On A Smoke-Free Course
How To Stop Smoking
2. Cut Down the Number of Cigarettes You Smoke
- Smoke only half of each cigarette.
- Each day, postpone the lighting of your first cigarette 1 hour.
- Decide you'll only smoke during odd or even hours of the day.
- Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with smoking. End meals or snacks with something that won't lead to a cigarette.
- Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about 7 cigarettes a day, it's time to set your target quit date and get ready to stick to it.
3. Don't Smoke "Automatically"
- Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.
- Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different pocket to break the automatic reach.
4. Make Smoking Inconvenient
- Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.
- Stop carrying cigarettes with you at home or at work. Make them difficult to get to.
5. Make Smoking Unpleasant
- Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn your chair to an empty corner and focus only on the cigarette you are smoking and all its many negative effects.
- Collect all your cigarette butts in one large glass container as a visual reminder of the filth made by smoking.
On the Day You Quit
- Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of days and weeks.
- Buy yourself a treat or do something special to celebrate.
- Throw away all your cigarettes and matches. Hide your lighters and ash trays.
- Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look and resolve to keep them that way.
- Clean your clothes to rid them of the cigarette smell, which can linger a long time.
- Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put the money aside to buy these presents.
- Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.
- Don't think of never smoking again. Think of quitting in terms of one day at a time.
| SYMPTOM |
ACTIVITY |
| Dry mouth; sore throat, gums, or tongue |
Sip ice-cold water or fruit juice, or chew gum. |
| Headaches |
Take a warm bath or shower. Try relaxation or meditation techniques. |
| Trouble sleeping |
Don't drink coffee, tea or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques. |
| Irregularity |
Add roughage to your diet, such as raw fruit, vegetables, and whole grain cereals. Drink 6-8 glasses of water a day. |
| Fatigue |
Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a chance to begin to heal itself over a couple of weeks. |
| Hunger |
Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks. See our healthy snack chart. |
| Tenseness, irritability |
Take a walk, soak in a hot bath, try relaxation or meditation techniques. |
| Coughing |
Sip warm herbal tea. Suck on cough drops or sugarless hard candy. |