How to Begin a Smoking Cessation Program

Most people are well aware of the dangers of smoking these days and know the damage it can do to their health. Fortunately though, it is never too late to quit. Your body will start to recover from the effects of tobacco smoke almost as soon as you put down your last cigarette. If your cessation program is to be successful though, it is wise to put in some groundwork before you begin.

Things You'll Need

• Pen and paper

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Instructions

• 1

  Talk to your doctor or contact Smokefree.gov about the options open to you. You can find out more about the programs that might work for you depending on the type of smoker you are and how much you smoke a day. You may decide that a course of nicotine replacement therapy is all you need to get through the first few days and weeks if you're a light smoker. Heavier medication and counseling is available for those who smoke multiple packs a day.

• 2

  Work out how much money you are going to save by giving up smoking, and promise yourself a reward to work toward.

• 3

  Set the date you plan to quit and continue to smoke until then. Try and choose a time when it is unlikely you are going to be exposed to a lot of stress. Although it is never easy to quit smoking, you won't do much for your chances if you decide to stop when you're moving house or changing jobs.

• 4

  Tell all of your friends, colleagues and family that you are planning to quit and that you would appreciate as much moral support as possible. If you know people who smoke, ask them not to light up around you and to avoid asking if you'd like to join them for a cigarette.

• 5

  Work out strategies for coping when you feel the urge to light a cigarette. If you have tried to quit before and know your chosen form of nicotine replacement therapy isn't going to be enough, buy a stress ball or contact a support group you can talk to when you are desperate for a smoke.

• 6

  Make a list of the pros and cons of smoking. Draw a line down the middle of a piece of paper and write down all of the ways smoking enhances your life. On the other side, list all the benefits of giving up. Stick this on your refrigerator or somewhere else where you will see it regularly to keep you focused.

• 7

  Throw away all smoking paraphernalia the day before you plan to quit. Make sure there is none in your house and that there is no chance of finding an old pack of cigarettes in your desk at work. If you have friends who like to smoke a lot when you are out with them, apologize and say that you won't be able to see them for at least the first few weeks.