No. 1: A Compelling Reason to Quit
There must be a reason why you want to quit. May be it is financial, health, or social. Have the reason(s) be the driving force(s) for quitting exercise “Because it’s bad for you” isn’t good enough. To get motivated, you need a powerful, personal reason to quit. Maybe you want to protect your family from secondhand smoke. Maybe the thought of lung cancer frightens you. Or maybe you’d like to look and feel younger. Or the financial woes you go through with smoking. Every time you puff 50cents away into the atmosphere incidentally you contributing to the green house effect. Choose a reason that is strong enough to outweigh the urge to light up.
No. 2: Don’t Go Cold Turkey
It may be so plain and simple to throw your cigarettes away and declare you’ve quit. Experts have said that going cold turkey isn’t easy to do. Among those who try to stop smoking without therapy or medication, 95% end up relapsing. The reason is that smoking is an addiction. The brain depends on nicotine. In its absence, the symptoms of nicotine withdrawal occur. You can deprogram your brains of thinking of smoke by steps given below.
No.3 Begin Nicotine-Replacement Therapy
When you stop smoking, nicotine withdrawal may make you frustrated, depressed, restless, or angry. The craving for “just one drag” may be overwhelming. Nicotine-replacement therapy can reduce these feelings. Studies suggest nicotine gum, lozenges, and patches can help double your chances of quitting successfully when used with an intensive behavioral program. But using these products while smoking is generally not recommended.
No. 4: Seek Prescription Pills
To ease nicotine withdrawal without using products that contain nicotine, ask your doctor about prescription medications. There are pills that reduce cravings by altering the areas of the brain affected by nicotine. This change may also make smoking less satisfying if you do pick up a cigarette. Other drugs can help reduce troubling withdrawal symptoms, such as depression or inability to concentrate.
No. 5: Manage Stress
One reason people smoke is that the nicotine helps them relax. Once you quit, you’ll need another way to cope with stress. Try getting regular massages, listening to relaxing music, or learning yoga or tai chi. If possible, avoid stressful situations during the first few weeks after you stop smoking. Keep yourself busy so you will not think of smoke.
No. 6: Avoid Triggers Like Alcohol
Certain activities may boost your urge to smoke. Alcohol is one of the most common triggers, so try to drink less when you first quit. If coffee is a trigger, switch to tea for a few weeks. And if you usually smoke after meals, find something else to do instead, like brushing your teeth or chewing gum. Tell your smoking mates that you are going through the exercise and let them respect you by not smoking when with you.
No. 7: Clean Environment- The Most Immediate Your House
Once you’ve smoked your last cigarette, toss all of your ashtrays and lighters. Wash any clothes that smell like smoke and clean your carpets, draperies, and upholstery. Use air fresheners to help rid your home of that familiar scent. You don’t want to see or smell anything that reminds you of smoking. You can even throw you ashtray away instead of having it there that would remind you of smoke.
No. 8: Be Disciplined: Be Presistent -Try and Try Again
It’s very common to have a relapse. Many smokers try several times before giving up cigarettes for good. Examine the emotions and circumstances that lead to your relapse. Use it as an opportunity to reaffirm your commitment to quitting. Once you’ve made the decision to try again, set a “quit date” within the next month. Work towards it and achieve it.
No. 9: Be Serious and Get Involved
Physical activity can reduce nicotine cravings and ease some withdrawal symptoms. When you want to reach for a cigarette, put on your inline skates or jogging shoes instead. Keep your hand busy. If your hands laid idle they will certainly reach for a cigarette. Even mild exercise is helpful, such as walking the dog or pulling weeds in the garden. The extra calories you burn will also ward off weight gain as you quit smoking.
No. 10: Eat a lot of Fruits & Veggies
Don’t try to diet while giving up cigarettes – too much deprivation is bound to backfire. Instead, focus on eating more fruits, vegetables, and low-fat dairy products. A Duke University study suggests these foods make cigarettes taste terrible. This gives you a leg up in fighting your cravings while providing disease-fighting nutrients.
No. 11. Timing
You can start anytime which is convininent for you. One such time that I find it useful that helped me quit was when I got sick. I quited smoking when I was down with severe malaria. I had nothing to do with smoke and I quit from there.