Ready to quit smoking? Good for you! 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.
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."
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.
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.
Last Updated: 03/27/2007
