Quit Smoking or Stop Smoking
- Choose a reason that is strong enough to outweigh the urge to light up.
- Ninety-five percent of people who try to stop smoking without therapy or medication end up relapsing. The reason is that nicotine is addictive. The brain becomes used to having nicotine and craves it. In its absence, the symptoms of nicotine withdrawal occur.
- When you stop smoking, nicotine withdrawal may make you feel frustrated, depressed, restless, or irritable. Nicotine-Replacement Therapy can help 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.
- There are pills that help reduce cravings by affecting chemicals in the brain. They may also make smoking less satisfying if you do pick up a cigarette. Consult your doctor.
- Tell your friends, family, and co-workers that you’re trying to quit. Their encouragement could make the difference. You may also want to join a support group or talk to a counselor.
- 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 .
- 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.
- 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.
- Physical activity can help 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.
- 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.