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Techniques to Quit Cigarettes

Smoking is addictive -- both chemically and socially. Many smokers are surrounded by friends who smoke, advertisements that promote smoking, and most importantly, are conditioned through the daily routine of smoking at certain times, certain places or with certain people. To quit smoking, you'll have to have a plan and a strong commitment to the goal. Even if you fail the first few times, remember that a slip doesn't have to equal a fall.

  1. Reasons to Quit

    • Most people understand that smoking is bad for your health. Knowing intimately why this is true can help you stop. Research the effects of smoking, both short term and long term. Realize what harm you might have already done, and what's reversible and what isn't. Write down personal reasons, such as protecting your family from secondhand smoke, living to see your kids grow up, to get married, or to have the ability to run, hike, swim, climb and enjoy the outdoors in your best health. Keep these reasons in a journal or stick them on your refrigerator for visibility. Add to them when you think of a new reason.

    Support System

    • When undergoing a difficult task, such as shedding excess weight or giving up alcohol, a support system is an invaluable tool. As a smoker, you may have many friends who smoke. Ask if any of them are interested in quitting and build a support system with your friends. Alert your family members to the fact that you're trying to quit and ask them to remind you of your goal every time you go for a cigarette. Join Internet forums or in-person group meetings. Assess the level of support you need based on the level of your addiction.

    Exercise Program

    • To get rid of a bad habit, pick up a good habit that makes it nearly impossible to do both. Smoking and exercise are at odds with one another. If you run for 20 minutes a day, strength train, take up rock climbing or another sport, you'll notice the effects smoking has on your breathing immediately. It may scare you to feel your chest constrict, leading to short, panicked breaths caused by years of smoking. Take this as a wake up call and eliminate smoking gradually to make your exercise regimen more enjoyable and beneficial.

    Gradual Elimination

    • According to WebMD, 95 percent of people who attempt to quit smoking cold turkey end up relapsing. If you've become psychologically addicted to cigarettes, attempting to quit cold turkey will likely lead you to relapse. Start with a realistic goal and take away one cigarette per day. People who smoke regularly usually have specific times and places where they smoke on a daily basis. Eliminate one of those regular cigarettes, then two and then three until you're down to one a day. When comfortable and ready, get rid of the last cigarette for one day. Smoke once every other day. Your body will become less and less conditioned to smoking until you're ready to give smoking up completely.

    Triggers and Rewards

    • When you first attempt to quit smoking, the things that trigger your smoking become clear. For example, some people are triggered to smoke on their work breaks because it gives them a reason to go outside and helps to calm them down. Notice these triggers and write them down. Next, make a reward system where you give yourself something each time you resist a cigarette from a trigger situation. Indulge in a new t-shirt, a night out at the movies, a dinner at a restaurant or another item or experience you've been wanting to give yourself.

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