Smoking Cessation
Overcoming the addiction to smoking will bring you a multitude of benefits. According to the National Institutes of Health, not only will you lower your risk of getting various cancers, including lung cancer, you’ll also reduce your chances of suffering from heart disease, stroke, emphysema, and other serious diseases. Also, quitting will help prevent heart disease and lung cancer in people who otherwise would be exposed to your second-hand smoke.
Although there are benefits to quitting at any age, it is important to quit as early in life as possible to avoid getting one of the serious illnesses caused by smoking.
Get Ready to Quit
If you want to quit smoking, try to get motivated. Make a list of your reasons for wanting to quit. Write a written promise to yourself that outlines your plan for quitting.
If you've tried to quit smoking in the past, think about those attempts. What helped you during that time, and what made it harder?
Know what triggers you to smoke. For example, do you smoke after a meal, during social events, while driving, or when you're stressed? Develop a plan to handle each trigger.
Get Support
Set a quit date and let those close to you know about it. Ask your family and friends for support in your effort to quit smoking.
You also can get support from hotlines and Web sites. Examples include
1–800–QUIT–NOW and http://smokefree.gov
Get Medicine and Use It Correctly
Talk with your doctor and pharmacist about medicines and over-the-counter products that can help you quit smoking.
You can buy nicotine gum, patches, and cigarette replacements from a drug store. Other medicines that can help you quit smoking are available by prescription.
Learn New Skills and Behaviors
Try new activities to replace smoking. For example, instead of smoking after a meal, take a walk in your neighborhood. Try to be physically active regularly.
Remove cigarettes, ashtrays, and lighters from your home, office, and car. Don't smoke at all—not even one puff. Also, try to avoid alcohol and caffeine.
Be Prepared for Withdrawal and Relapse
Be prepared for the challenge of withdrawal. Withdrawal symptoms often lessen after 1 or 2 weeks of not smoking, and each urge to smoke lasts only a few minutes.
You can take steps to cope with withdrawal symptoms. If you feel like smoking, wait a few minutes for the urge to pass. Remind yourself of the benefits of quitting. Don't become overwhelmed—take tasks one step at a time.
If you relapse, consider what caused the slip. Were you stressed out or unprepared for a situation that you associate with smoking? Make a plan to avoid or handle this situation in the future.
