Smoking/Tobacco: How Can I Quit Smoking?

Most individuals who smoke have thought about stopping or quitting from time to time. Thinking about stopping is the first step. Thinking allows you to process your motivation to stop and to assess what it will take for you to reach your goal. Prepare yourself psychologically by identifying what you will need to do behaviorally and how you will accommodate this change. This approach will actually help you plan what will work best for you and what you need to do to improve your chance of success.

Prior to stopping you may want to discuss your decision with your physician. You can also discuss what psychological and physiological symptoms you might experience from not smoking. If you are ready to start, set a date. Setting a date gives you a goal to reach for and helps you ensure your success.

Now that you've set a date, throw out all of the accessories that remind you of smoking. Keep on hand any remedies that may help you quit: nicotine patches, gums, lozenges, or medications. Let family, friends, and co-workers know that you plan to quit. Explain the changes you may experience and let them know how they can help. You can enlist them to be part of your support group.

As you go through this process, you may feel cranky, frustrated, irritable, and anxious. You may gain weight or have trouble sleeping or thinking clearly. These are all normal feelings and you shouldn't be discouraged if you experience them. Try to focus on why you are doing this -- are you worried about your health, are there children in your home, do you need more energy? Remember all the health benefits you're receiving -- just 20 minutes after your last cigarette, nicotine is already leaving your body, your pulse rate is going back to normal, and oxygen in your blood is rising back to a normal level. In the long term, you're decreasing your risks for cancer, heart attacks, strokes, and other smoke-related illnesses.

If you slip up, don't be too hard on yourself. The first three months after you quit are the most difficult and there will be times when your cravings are put to the test. Instead, think about what triggered the setback and what you can do next time to avoid it. You can feel good about all the time you went without smoking, and about the steps you're taking to lead a longer, healthier life. Just thinkwith each new breath, you're extending your life!