How to Quit Smoking

A Guide to Quitting and Kicking the Habit for Good

We all know the health risks of smoking, and most of us know that kicking the habit is the single biggest improvement to health a smoker can make. But that doesn’t make it any easier to kick the habit. Whether you’re a teen smoker or a lifetime pack-a-day smoker, quitting can be tough.
To increase your chances of success, you need to be motivated, have social support, an understanding of what to expect, and a personal game plan. It is possible to learn how to replace your smoking habits, manage your cravings, and join the millions of people who have kicked the habit for good.

Why quitting can seem so hard

Smoking tobacco is both a psychological habit and a physical addiction. The act of smoking is ingrained as a daily ritual and, at the same time, the nicotine from cigarettes provides a temporary, and addictive, high. Eliminating that regular fix of nicotine will cause your body to experience physical withdrawal symptoms and cravings. To successfully quit smoking, you’ll need to address both the habit and the addiction by changing your behavior and dealing with nicotine withdrawal symptoms.

Relieving unpleasant and overwhelming feelings without cigarettes

Managing unpleasant feelings such as stress, depression, loneliness, fear, and anxiety are some of the most common reasons why adults smoke. When you have a bad day, it can seem like your cigarettes are your only friend. Smoking can temporarily make feelings such as sadness, stress, anxiety, depression, and boredom evaporate into thin air. As much comfort as cigarettes provide, though, it’s important to remember that there are healthier (and more effective) ways to keep unpleasant feelings in check. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
For many people, an important aspect of quitting smoking is to find alternate ways to handle these difficult feelings without smoking. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain. So, it’s worth spending some time thinking about the different ways you intend to deal with stressful situations and the daily irritations that would normally have you reaching for a cigarette.

Learn how to manage stress without smoking:

Quick Stress Relief: How to Manage and Relieve Stress in the Moment
Relaxation Techniques for Stress Relief: Relaxation Exercises to Reduce Stress, Anxiety, and Depression
Stress Management: How to Reduce, Prevent, and Cope with Stress

Ways to create your personal stop smoking plan

Designing your personal game plan

Tailoring a personal game plan to your specific needs and desires can be a big help. List the reasons why you want to quit and then keep copies of the list in the places where you’d normally keep your cigarettes, such as in your jacket, purse, or car. Your reasons for quitting smoking might include:

I will feel healthier and have more energy, whiter teeth and fresher breath.
I will lower my risk for cancer, heart attacks, strokes, early death, cataracts, and skin wrinkling.
I will make myself and my partner, friends, and family proud of me.
I will no longer expose my children and others to the dangers of my second-hand smoke.
I will have a healthier baby (If you or your partner is pregnant).
I will have more money to spend.
I won't have to worry: "When will I get to smoke next?"

Source: Smokefree.gov Online Quit Guide

Questions to ask yourself

To successfully detach from smoking, you will need to identify and address your smoking habits, the true nature of your dependency, and the techniques that work for you. These types of questions can help:

Do you feel the need to smoke at every meal?
Are you more of a social smoker?
Is it a very bad addiction (more than a pack a day)? Or would a simple nicotine patch do the job?
Is your cigarette smoking linked to other addictions, such as alcohol or gambling?
Are you open to hypnotherapy and/or acupuncture?
Are you someone who is open to talking about your addiction with a therapist or counselor?
Are you interested in getting into a fitness program?

Take the time to think of what kind of smoker you are, which moments of your life call for a cigarette, and why. This will help you to identify which tips, techniques or therapies may be most beneficial for you.

Start your stop smoking plan with START

S = Set a quit date.
T = Tell family, friends, and co-workers that you plan to quit.
A = Anticipate and plan for the challenges you'll face while quitting.
R = Remove cigarettes and other tobacco products from your home, car, and work.
T = Talk to your doctor about getting help to quit.
For more info see the Surgeon General’s Tobacco Cessation Help Pages