Experts say that you should prepare yourself to quit in advance of smoking your last cigarette. Identify several strategies, such as relaxation exercises, that can help you cope with your cravings for tobacco. First try to establish one or two other new habits, such as regular exercise, so you will be giving up tobacco in the context of a complete lifestyle change. Exercise is important; it is the highest predictor of success when quitting tobacco use. When you are ready to quit, take the following steps to ensure success:
Step 1. Take a look at your smoking habits. Make a chart and mark down on it every cigarette you smoke in 24 hours, including the first cigarette you smoke in the morning, the one you automatically light up with a cup of coffee or a drink, and the ones you smoke while on break. Keep monitoring your cigarette use for 3 weeks.
Step 2. Write down all of the reasons why you want to stop smoking—for example, to get rid of your smoker’s cough and to stop exposing your family to secondhand smoke.
Step 3. Set a date by which you intend to quit smoking. Announce the date to all of the people you know and ask them to help you in your effort so they can support you if you lose your resolve.
Step 4. Ask your doctor about using nicotine gum, a nicotine patch, a prescription nicotine inhaler, or prescription medication to help you quit smoking. Try sucking on hard candy or chewing gum, munching on raw vegetables, or exercising more. Stay away from places and situations, such as having drinks with friends in a bar, that you associate with smoking. Sit in the nonsmoking section of restaurants. You may want to join a stop-smoking group; ask your doctor to recommend one.
Step 5. When you quit smoking, you probably will feel like eating more often and may gain a few pounds. Don’t stop yourself from eating when you feel tense during the first few weeks; it will be hard enough to stay away from cigarettes. Stock up on fresh fruits and vegetables, sugar-free candy and soda, and fat-free pretzels or crackers. Drink plenty of water. Your most intense cravings for nicotine will subside after about 8 weeks, when you can resume your usual eating pattern.
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