How to Quit Addictions Such As Smoking with Results

Like other addictions, particularly to substances, smoking alters your body and behavior. Since it took time for the habits involved in smoking to develop, it will take concerted effort and planning to quit for good. Preparing yourself mentally and getting the support you need to follow through with quitting are key to get lasting results.

Instructions

• 1

  Write down why you want to quit smoking. Include short and long-term reasons and benefits. Be as specific as possible. If you want to save money, write down how much you'll save and what you plan to put it toward.

• 2

  Start a diary of when you smoke. Log each time you smoke and the reason why. If you can't identify a reason, note what you were doing right before you had a cigarette. This goes for any addiction. If you're trying to quit impulsive shopping, write down what, when and why you buy.

• 3

  Write down a date you'll quit your addiction. Resolve to quit completely on this date--no cutting down on things like cigarettes. You may reduce your intake beforehand, but from your quit date on, cold turkey is necessary.

• 4

  Announce your decision to overcome your addiction to friends, family and co-workers. This makes you feel accountable, and provides support when you're having difficulty.

• 5

  Educate yourself on withdrawal symptoms so you recognize when they come after quitting. Smoking withdrawals include intense cravings, irritability, tension, anxiety, change in your sleep pattern, headaches, increase in appetite or weight gain and difficulty concentrating.

• 6

  Write down exactly what you'll do during times when you crave a cigarette. This should be a specific activity, like doing push-ups, going for a walk or drinking tea.

• 7

  Place candies, pretzels or fruit in your car to munch on in case of a craving. Remove or wash anything that smells like smoke from your car and home.

• 8

  Take up a relaxing hobby like knitting, reading or computer games. Plan to do this hobby during times when you used to smoke. Replace an after-meal cigarette with a walk.

• 9

  Change your daily schedule, like eating times. Eat smaller meals more often. Keep low-calorie snacks like sugar-free gum, celery or a cinnamon stick handy in case of an intense craving.

• 10

  Put your saved money into a jar each day. Buy something to reward yourself after a while.

• 11

  Attend support groups for quitting smoking or your particular addiction. Hospitals, your local health department and community centers typically offer meetings. Consult your doctor if these methods fail. Prescription medication may help.