You’ve had enough. You’re ready to quit smoking to improve your health, save money and avoid the hassle of going outside to smoke. But you’ve tried to quit before and well, here we are. Don’t give up. It usually takes a few tries to stop smoking. Even if you don’t succeed at first, you learn something with each try. This article covers six ways to make it easier to quit smoking.
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Top Tips for Quitting Smoking
If you’re planning to quit smoking, the process starts before you stub out the last cigarette. To be successful, start by preparing mentally. Here are tips from the American Lung Association.
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- Know your motivation. Remember why you want to quit and keep this in mind if you get the urge to smoke.
- Create confidence. Small wins increase your confidence. Yes, you can put off a cigarette for 10 minutes until the urge passes. You can get through the day.
- Manage stress. People smoke to cope with stress and negative emotions. Think of other ways to handle stress situations. Observe how your non-smoking friends manage stress.
- Do it now. It’s never too late. Ideally, you should quit smoking as soon as possible, to improve your health and quality of life. But you’ll enjoy those benefits whenever you stop, so don’t put it off.
- Learn from experience. If you’ve tried to quit unsuccessfully, you might feel discouraged. Most people who quit try several times before succeeding. Each experience teaches us what does and doesn’t work and is a step toward future success.
- Tell your friends. Let your friends and family know you’re quitting and need their support. The American Lung Association also has resources to help you quit.
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- Use medication. There are seven medications approved by the FDA to reduce nicotine cravings, including nicotine patches and gum.
- Anyone can quit. With the right combination of tools, medication and support, every smoker can quit.
6 Ways to Make it Easier to Quit Smoking
Former smokers who successfully kicked the habit shared their ways to make it easier to kick smoking. The Centers for Disease Control and Prevention posted their advice.
- Adjust your medication. If you’re using nicotine replacement medication, but have a powerful urge to smoke, talk to your doctor about adjusting your dose.
- Change your environment. Throw away all the cigarettes in your home, car or work and accessories like ashtrays and lighters. Wash your clothes and bedding to eliminate the smell of smoke. Have odor removal specialists like SERVPRO clean hard surfaces and upholstery to eliminate the smell of cigarettes from your home. They can even use ozone machines to purify the air.
- Ask for support. Former smokers recommend letting your friends know you’re smoking and asking them not to smoke around you. Call a friend if you’re craving a cigarette. During the first few weeks, avoid social situations that tempt you to smoke. Also, let your healthcare providers know you’re quitting. They may have suggestions that help.
- Distract yourself. Find something interesting to focus on when you have the urge to smoke. Listen to music, go for a walk or play a video game. The craving usually subsides after a few minutes.
- Find a substitute. Smoking gave you something to do with your hands and mouth if you felt nervous. Use a substitute, like a toothpick, cinnamon stick or straw instead. When you’re on the phone or watching TV, doodle, squeeze a ball or twirl a pencil.
- Practice positive self talk. Your willpower is wavering and you think, “I’m stressed, so I need a cigarette.” Counter it with, “I’m stressed so I need to take a moment to relax and breathe.” Or, “quitting smoking is stressful, but I’ll feel so much better when I quit for good.”
Every Smoker Can Quit
According to the American Lung Association, every smoker can quit. It takes trial and error, but with the right combination of tools, support and medication, you can do it. Quitting is its own reward, since you’ll feel better, save money and protect your loved ones from secondhand smoke. Support your new lifestyle by eliminating every trace of your old habit. Deep clean your car and call in experts to remove any smoky odors or traces of tar and nicotine from your home.
