Ready to quit smoking? Experiment with these quit-smoking strategies. Ready to quit smoking? Good for you! Quitting smoking is one of the best things you can do for your health. If you're not sure how to start, consider these quit-smoking strategies. Experiment until you find what works best for you.
Put it on paper
Consider what you don't like about smoking and why you want to quit smoking. Do you want to banish bad breath? Reduce your risk of a heart attack? Have more energy? Set a good example for your kids? Write it down. Whenever you feel the urge to smoke, take out the list to remind yourself why you want to quit smoking. It might also help to think of all you'll gain when you quit smoking, such as a longer and healthier life, and more money — and time — to spend on things you enjoy.
Seek support
Tell your family, friends and co-workers that you're planning to quit smoking. Ask anyone in your household who smokes to quit with you. Join a support group — either in person or online — for people who've quit smoking. Speak with a tobacco cessation specialist through your doctor, a local smoking cessation program or a telephone-based program. Toll-free tobacco quit lines are available in every state in the United States and many countries throughout the world.
If you're not sure you want to reach out for help, consider what the researchers say: The more counseling you receive, the more likely you'll remain tobacco-free.
Take it slow
You might start quitting by simply cutting back. Delay your first cigarette of the day, or make it inconvenient to smoke. Keep your cigarettes and lighters in the car when you're in the house or working. Smoke only half of each cigarette. Buy only one pack of cigarettes at a time. Trade one smoking break a day for a brisk walk or other physical activity. Then set a date to quit smoking for good.
Avoid smoking triggers
Recognize high-risk places and situations — and do your best to avoid them. Go places where smoking isn't allowed, such as a museum or movie theater. Hang out with people who don't smoke. At work, try the main door instead of the smoking entrance. Keep especially busy during off-work hours.
It also helps to replace old habits with new routines that aren't associated with smoking. Chew gum while you drive, or take a new route to work. Get up from the table immediately after eating. Drink water or tea instead of coffee or alcohol. Walk while you chat on the phone. Practice saying, "No thanks, I don't smoke."
Try a stop-smoking product
For help decreasing withdrawal symptoms and managing cravings, ask your doctor about stop-smoking products. Some types of nicotine replacement therapy — including patches, gum and lozenges — are available over-the-counter. Nicotine nasal spray and the nicotine inhaler are available by prescription. Other medications might be an option, too. Bupropion (Zyban) can help control nicotine cravings. Varenicline (Chantix) can decrease the pleasurable effects of smoking, as well as reduce nicotine withdrawal symptoms.
If using stop-smoking products seems like an easy way out, don't be so hard on yourself. A combination of medication and behavior changes is often the most effective way to quit smoking.
Distract yourself
When you want to smoke, call a friend, take a brisk walk or run in place. To keep your mouth busy, chew sugarless gum, cinnamon sticks, toothpicks or straws. If you can hold out long enough — usually just a few minutes — the nicotine craving will pass. Don't fool yourself into thinking that it's OK to have just one cigarette. It's not.
Relax
Stress or anxiety may increase your urge to smoke. To keep stress under control, prioritize your tasks. Consider what you can eliminate or delegate to someone else. Take a break when you need it. Breathe deeply. Stretch. Listen to your favorite music. Laugh. Exercise. Reward yourself for not smoking by doing something you enjoy every day, such as walking in the park, soaking in the tub or watching a funny movie.
Take it one day at a time
Don't worry about next week or next month. Focus on today. Every hour without a cigarette brings you one step closer to quitting for good — and freedom from an unhealthy, expensive habit.
Learn from your mistakes
If you slip — whether you have one cigarette or you slide back into your old smoking pattern — don't give up. Identify what went wrong and ask yourself what you learned from the experience. Then decide what changes can help you succeed next time.
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