Ways to Quit Smoking (Part 2)

Ways to Quit Smoking

Part 2

1.) First and foremost, DECIDE that you want to quit smoking. Many attempts to quit smoking fail simply because the person has been pressured by others to do so.

The smoker must be the one to decide that they want to quit.

2.) Think positive. Don’t sabotage your efforts by dwelling on thoughts about how difficult it will be. Instead, focus on all the good reasons there are to quit smoking. Making a list of reasons why you want to quit will help. Carry the list with you at all times; whenever you have the urge to smoke, looking over the list will help fortify your decision and motivate you.

3.) Remove smoking paraphernalia from your life. Make a clean sweep of your home, your office, your car, your purse . . . every nook and cranny. Launder your clothes to remove the smell of smoke. Get rid of ashtrays, lighters, and everything else associated with the habit.

4.) Request the support of family and friends. Success can be greatly increased when family members, friends, and coworkers know you want to stop smoking. Not only can they help encourage you, but the risk of giving in to temptation and sneaking a smoke is reduced when you have made yourself accountable to others.

5.) Make your environment smoke free. Do not allow other persons to smoke in your house or your car. Try as much as possible to avoid being around persons who are smoking.

6.) Change your daily routine. If you were in the habit of sitting up in bed and lighting up a cigarette upon first waking up, get out of bed as soon as you do wake up. If you lingered over coffee and a cigarette after eating, get up from the table as soon as you’ve finished your meal. Some people find that rearranging their furniture, sitting at a different place at the table, sleeping on the other side of the bed, and seeking out new social environments all helped to break old habits and reduce their urge to smoke.

7.) Avoid situations you associate with smoking. For the first 1 – 3 weeks, avoid going to places and doing things that remind you of “pleasurable” smoking; a cocktail before dinner, happy hour at a popular bar or other social situations where people smoke, or even sitting back in your recliner to watch a favorite program can all trigger the urge to smoke.

8.) Cut back on alcohol and caffeinated beverages. Drink lots of water to help flush toxins from your body. Carry a water bottle with you at all times.

9.) Plan ahead on ways to deal with temptation. Plan ahead on ways to deal with temptation. Eating small frequent meals will help to stabilize your blood sugar. Snacks such as carrot sticks, sunflower seeds, apples, pickles, raisins, gum, lollipops, and hard candy are all good substitutes when you feel the urge to smoke. A stress ball, doodle pad, or pack of cards help to keep hands busy when the urge to reach for a cigarette strikes.

10.) Do something physical. Activity such as taking a walk, exercising, dancing, swimming, playing a sport, etc. help when you get angry, stressed, or bored — times when you would ordinarily have lit up a cigarette.

11.) Learn to relax. Relaxation exercises are a great way to replace the urge to smoke. Get away from the problems and pressures. Take a 5 minute break; close your eyes, and breathe deeply. Make yourself go limp. Imagine a soothing, pleasing situation. Concentrate on that peaceful image and nothing else.

12.) Spend more time around persons who don’t smoke. Especially those who have successfully kicked the habit.

13.) Discover new hobbies and activities. Find new ways to relax and spend spare time alone and with others . . . new recreation interests that will compliment your new smoke-free life!

14.) Don’t get discouraged if you do slip and smoke. Be committed to follow steps 1 – 13, but if you do slip, don’t get discouraged. Many former smokers had to make several attempts before realizing success. The urge to smoke and other “withdrawal symptoms” are temporary, and usually disappear after only 1 or 2 weeks. Most relapses occur within the first week after quitting. Get beyond that point, and you are halfway there.

By educating yourself on the hazards of smoking, making a sound commitment to kick the habit, and by following these 14 “tried-and-true” tips, you are well on your way to a happier future. With each passing year of smoke-free living, your body becomes stronger and healthier, and your future more risk-free.