How to Quit
Aug 20, · They can help you decide what treatment is best for you and can connect you to quit smoking programs and resources. Remember, even if you’ve tried before, the key to success is to keep trying and not give up. After all, more than half of U.S. adults who smoked have quit. For information about quitting smoking, visit ctcwd.com To successfully stop smoking, you’ll need to address both the addiction and the habits and routines that go along with it. But it can be done. With the right support and quit plan, any smoker can kick the addiction—even if you’ve tried and failed multiple times before. Your personal stop smoking plan.
Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary—and addictive—high. Eliminating that regular fix of smokjng causes your body to experience physical withdrawal symptoms and cravings. Smoking can also be a way of coping with depression, anxiety, or even boredom. Quitting means finding different, healthier ways to cope with those feelings. Smoking is what are the predictions for summer 2014 ingrained as a daily ritual.
It may be an automatic response for you to smoke a cigarette with your morning coffee, what game did tarzan like to play answer key taking a break whqt work or school, or on your commute home at the end of a hectic day.
But it can be done. While some smokers successfully quit by going cold turkey, most people do better with a tailored plan to keep themselves on track. A good quit plan addresses both the short-term challenge of stopping smoking and the long-term challenge of preventing relapse.
It should also be tailored to your specific needs and smoking habits. Take the time to think of what kind of smoker you are, which shop of your life call for a cigarette, and why. This will help you to identify which tips, techniques, or therapies may be most beneficial for you.
Are you a very heavy smoker more than a pack a day? Or are you more of a social smoker? Would a simple nicotine patch do the job?
Are there certain activities, places, or people you associate with smoking? Do you feel the need to smoke after every meal or whenever you break for coffee? Or is stpo cigarette smoking linked to other addictions, such as alcohol or gambling?
Choose a date within the next two weeks, doo you have tto time to prepare without losing your motivation to quit. If you mainly smoke at work, quit on the weekend, so you have a few days to adjust to the change. Let your friends and family in on your plan to quit smoking cwn tell them you need their support and encouragement to stop.
Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times. Most people who begin smoking again do so within the first three months. You can help yourself make it through by preparing ahead for common challenges, such as nicotine withdrawal and cigarette cravings.
Throw away all of your cigarettes, lighters, ashtrays, and matches. Wash your clothes and freshen up anything that smells like smoke. Shampoo your car, clean your drapes and carpet, and steam your furniture.
Your doctor can prescribe medication to k with withdrawal symptoms. One of the best things you can do to help yourself quit is to identify the things that make you want to smoke, including specific situations, activities, feelings, and people. A craving journal can help you van in on your patterns and triggers. For a week or so leading up to your quit date, keep a log of your smoking.
Note the moments in each day when you crave a cigarette:. Many of us smoke to manage unpleasant feelings such as stress, depression, loneliness, and anxiety. When you have a bad day, it can seem like cigarettes are your only friend.
These may include snoking, meditating, relaxation strategiesor simple breathing exercises. For many people, an important aspect of giving up smoking is yo find alternate ways what channel is nick jr hd on time warner cable handle these difficult feelings without turning to cigarettes. Even when cigarettes are no longer a part of your life, the painful and unpleasant feelings that may have prompted you to smoke in the past will still remain.
Many people smoke when they drink. Try switching to non-alcoholic drinks or drink only in wgat where smoking inside is prohibited. Alternatively, try snacking on nuts, chewing on a cocktail stick or sucking on a straw.
Other smokers. When friends, family, and co-workers smoke around you, it can be doubly difficult to give up or avoid relapse. In your workplace, find non-smokers to have your breaks with or find other things to smokinh, such as taking a walk. End of a meal. For some smokers, ending a meal means lighting up, and smokung prospect of giving that up may appear daunting.
However, you can try replacing that moment after a meal with something else, such as a piece of fruit, a healthy dessert, a square of chocolate, or a stick of gum. Nicotine withdrawal begins quickly, usually starting within an hour of the last cigarette and peaking two to three days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.
They will get better in a few too as the toxins are flushed from your body. It helps to be prepared in advance by having strategies to cope with cravings. Distract yourself. Do the dishes, turn on the TV, take a shower, or call a friend. Remind yourself why you quit. Get out of a tempting situation. If so, a change of scenery can make all the difference. Reward yourself. Reinforce your victories. Whenever you triumph over a craving, give yourself a reward to keep yourself motivated.
Find an oral substitute — Keep other things around to pop in your mouth when cravings hit. Try mints, carrot or celery sticks, gum, or sunflower seeds. Or suck on a drinking straw. Keep your mind busy — Read a book or magazine, listen to some music you love, do how to pass cdl hazmat test crossword or Wha puzzle, or play an online game.
Keep your hands busy — Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need wyat tactile stimulation. Brush your teeth — The just-brushed, clean feeling can help banish cigarette cravings.
Drink water — Slowly drink a large glass sfop water. Not only will it help the craving pass, but staying hydrated u minimize the symptoms of nicotine withdrawal. Light something else — Instead of lighting a cigarette, light a candle or some incense. Get active — Go for a walk, do some jumping jacks or pushups, try some yoga stretches, or run around the block. Try to van — Do wjat that calms you down, such as cqn a warm bath, meditating, reading a book, or practicing deep breathing exercises.
Go somewhere smoking is not permitted — Step into a public building, store, mall, coffee shop, or movie theatre, for example. Smoking acts as an appetite suppressant, so gaining weight is a common concern for many of us when we decide to give up cigarettes. You may even be using it as a reason not to quit. However, gaining weight is NOT inevitable when you stop smoking. Smoking dampens your sense of smell and taste, so after you quit food will often seem more cah.
You may also gain weight if you replace the oral gratification of smoking with eating unhealthy comfort foods. Nurture yourself. Instead of turning to cigarettes or food when you feel stressed, anxious, or depressed, learn new ways to quickly soothe yourself.
Listen to uplifting music, play with a pet, or sip a cup of hot tea, for example. Eat healthy, varied meals. Eat plenty of fruit, vegetables, and healthy u. Avoid sugary foodstkp, fried, and convenience food. Dtop to eat mindfully. Emotional eating tends to be automatic and virtually mindless. Are you really still hungry or eating for another reason? Drink lots of water. Drinking at least six to eight 8 oz. Water will also help flush toxins from your body. Take a walk.
Not only will it help you burn calories and keep the weight offbut it will also help alleviate feelings of stress and frustration that accompany smoking withdrawal. Snack on guilt-free foods. Good choices include sugar-free gum, carrot and celery sticks, or sliced bell peppers or jicama. There are many different methods that have successfully helped people to kick the smoking habit.
Smoking cessation medications can ease withdrawal sop and reduce cravings. They are most effective when used as part of a comprehensive stop smoking program monitored by your physician.
Talk to your doctor about your options what do you write on a card for funeral flowers whether an anti-smoking medication is right for you. The U. Nicotine replacement therapy.
Resources to help you quit
Apr 05, · Resources to help you quit. You don’t have to do this alone – many people find support groups and hotlines helpful when quitting tobacco. Sometimes just knowing that someone understands and shares your struggle can help you stay smoke-free for good. Quitlines. The North American Quitline Consortium is a network of toll-free hotlines and. Jan 21, · Write a goodbye letter to cigarettes Make a list of treats—no matter how small—you'll give yourself every day of your quit. Start a reward fund. Put away the amount you spend on smokes every day and use it for those daily treats. Nov 07, · In place of smoking cigarettes, try sunflower seeds, sugar-free lollipops, gum, carrot or celery sticks, or another healthy snack if you’re concerned about weight gain, ctcwd.com suggests. You can also switch your cigarette habit for a nut habit, and eat four nuts in their shell for every cigarette you want to smoke.
Quitting smoking is one of the most important steps you can take to improve your health. This is true no matter how old you are or how long you have smoked. Many people who smoke become addicted to nicotine, a drug that is found naturally in tobacco. This can make it hard to quit smoking. But the good news is there are proven treatments that can help you quit. Use Nicotine Replacement Therapy NRT chevron circle right icon over-the-counter forms: patch, gum, lozenge chevron circle right icon prescription forms: inhaler, nasal spray.
Talk to your Healthcare Provider About Using a Pill Prescription Medication chevron circle right icon varenicline chevron circle right icon bupropion. Combine Medications chevron circle right icon Use a long-acting form of NRT nicotine patch together with a short-acting form such as nicotine gum or lozenge. Compared to using one form of NRT, this combination can further increase your chances of quitting.
Using counseling and medication together gives you the best chance of quitting for good. They can help you decide what treatment is best for you and can connect you to quit smoking programs and resources.
After all, more than half of U. For information about quitting smoking, visit CDC. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Section Navigation. Facebook Twitter LinkedIn Syndicate. How to Quit. Minus Related Pages. On This Page. Use free online resources like CDC. Sign up for free texting programs like SmokefreeTXT external icon. Many of these treatments and resources may be available to you free of charge or may be covered by your insurance.