How to Stop Smoking for a Longer Life

Nearly half of those who continue to smoke will die from a smoke-related illness, according to the American Cancer Society. Smoking is linked to several types of cancer, including lung, mouth, nose, stomach and cervical cancer. Smoking also harms nearly every organ in the body. It can cause lung diseases such as emphysema, as well as increase the chances of suffering a heart attack or a stroke. Take steps to break your smoking habit to avoid these and other potentially fatal consequences.

Instructions

Preparing to Quit

• 1

  Make the decision to quit. Think about the reasons you want to quit smoking. Write down your reasons so that you can read them periodically and motivate yourself to continue to work toward your goal.

• 2

  Select a specific date to quit. Select a date that is within one month of the current date. Setting a date that is too distant will allow you time to second-guess your plan to quit. Circle this date on your calendar so that it can serve as a constant reminder.

• 3

  Talk to your doctor about obtaining prescription medications if you plan to use any. Some medications need to be started before the quit day.

• 4

  Join a support group, which is likely to increase your chance of success. Inform your friends and family of your quit date so that they can provide support and encouragement, too.

• 5

  Decide whether you want to quit gradually or suddenly. Some people elect to smoke as usual up until the day they quit. Others decide to gradually decrease the number of cigarettes up until the day they are quitting.

• 6

  Remove all tobacco and tobacco paraphernalia, such as ashtrays and pipes, from your home, car and place of work. Stock these areas with oral substitutes such as gum, hardy candy, straws and toothpicks.

Quitting

• 7

  Stop all smoking once your day to quit arrives. Avoid people who are smoking and situations that encourage you to smoke. Avoid foods and drinks that you associate with smoking and that make you want to light up, such as coffee and alcohol.

• 8

  Stay active by participating in physical activities, exercise and hobbies or spending time with loved ones. Use your oral substitutes when you feel the urge to smoke. Drink lots of water and juices to help you overcome urges.

• 9

  Identify rationalizations as they arise. Do not succumb to thoughts such as, "just one puff," "I'll quit tomorrow," "smoking really isn't that bad," or any other justification for giving in to an urge. Refer to your list of reasons for quitting whenever rationalizations threaten your progress. Force yourself to wait 10 minutes before giving in to an urge to smoke. Even just 10 minutes is often enough for the urge to pass so you can overcome temptation.

• 10

  Reward yourself each week you remain smoke free. Use the money you would have spent on tobacco and cigarettes to treat yourself to an event, meal or something else you have wanted.

• 11

  Encourage yourself to move on from occasional slips if they occur. Do not become discouraged and return to smoking. Renew your resolve and continue to work toward a smoke-free life.