How to Give Up Smoking Day by Day

Death due to smoking cigarettes accounts for one in five deaths in America every year, according to the Centers for Disease Control and Prevention. One of the many chemicals in cigarettes is nicotine, and it is this chemical which is highly addictive. Withdrawal from nicotine can bring on both physical and psychological symptoms that make the process of giving up smoking for good very difficult. The work will be worth it, though.

Things You'll Need

• Notebook or journal
• Nicotine patches (optional)
• Sugar-free gum (optional)
• Cinnamon sticks (optional)
• Candy
• Lollipops

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Instructions

Preparation

• 1

  Pick a day to give up smoking and stick to it. Do not to pick a day too far in to the future; if you plan too far ahead you give yourself time to change your mind. Get yourself a journal and mark off your quit day in it, and write in the journal every day to keep up your morale.

• 2

  Organize any medication or cigarette substitutes you will need. This may include a trip to your health care provider if you require a prescription. There are tablets and nicotine patches you can get on prescription that will help you handle the cravings and withdrawal symptoms. If you are not using anything like this, consider sugar-free gum, cinnamon sticks or hard candy.

• 3

  Inform family and friends that you intend to quit smoking and the date you plan to do it. Ignore negative comments; instead ask for moral support. Also ask that any smokers do not smoke around you for the foreseeable future. Telling friends makes your decision final and means you are less likely to change your mind about quitting.

Stop Smoking

• 4

  Throw away all cigarettes and related paraphernalia. Avoid keeping cigarettes for an emergency in case you are tempted to smoke. Clean your home, car and anywhere else you smoked to get rid of the smell and to symbolize your fresh start.

• 5

  Think about what your triggers are and how you can avoid them. Triggers are the times you were most likely to have a cigarette. Some people like to smoke when they are reading, after eating or talking on the phone. Change your routine to avoid your triggers, if necessary. If you always had a cigarette after a meal, go for a walk right after or put a load in the washing machine.

• 6

  Stay active and keep fit to help relieve cravings. Taking up a new hobby is also a good way to take your mind off cigarettes.

• 7

  Attend a support group or a quit-smoking class. You can also join an online quit program so you can receive daily support if you need it.