Consider how smoking affects these areas of your life: your health, your appearance, your lifestyle, and your loved ones. [2] X Research source Ask yourself if these areas would benefit from you quitting.
For example, your list might say something like: I want to quit smoking so I can run and keep up with my son during football practice, have more energy, be alive to see my youngest grandchild get married, or save money.
Realize that it may take more than one attempt to stop smoking. About 45 million Americans use some form of nicotine, and only 5 percent of users are able to quit during their first attempt.
Pick a date within the next 2 weeks. This gives you time to prepare and start on a day that isn’t stressful, important, would otherwise lead you to smoke. [5] X Research source
You’ll have a better chance of success if you combine counseling and medication with stopping, regardless of which method you choose. [7] X Research source
You might try exercising to combat cravings. Go for a walk, clean the kitchen, or do some yoga. You might also try to control your impulses by squeezing a stress ball or chewing gum when cravings hit.
Remind yourself of your plan and carry a written version with you, or keep it on your phone. You may also want to re-read the list of reasons why you want to quit.
Remember to take quitting one day at a time. Remind yourself that this is a process and not an event.
Control stress. Stress can be a pitfall when trying to quit smoking. Use techniques such as deep breathing, exercise, and down time to help thwart stress.
Try to avoid relapsing as much as possible. But if you do, recommit as soon as you can to quitting smoking. Learn from your experience and try to cope better in the future.
Therapists can also help you through the process of quitting. Cognitive Behavioral Therapy can help change your thoughts and attitudes about smoking. Therapists can also teach coping skills or new ways to think about quitting. [15] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
Side effects include: dry mouth, difficulty sleeping, agitation, irritability, tiredness, indigestion and headaches as side effects.
Your doctor will have you increase your dose over time. For example, you’ll take one 0. 5mg pill for days 1-3. Then you’ll take one 0. 5mg pill twice a day for days 4-7. You’ll take one 1 mg pill twice per day after that.
Side effects of NRT include: nightmares, insomnia, and skin irritation for patches; mouth soreness, difficulty breathing, hiccups, and jaw pain for gum; mouth and throat irritation and coughing for nicotine inhalers; throat irritation and hiccups for nicotine lozenge; and throat and nasal irritation as well as runny nose if the nasal spray is used.
