How to stop smoking

Tobacco smoking is responsible for around 4.9 million deaths around the world. You are the only one who can make yourself stop smoking, Quieting smoking is not impossible. If you ask for help from friends, family, and fellow quitters, they can help you get through tough days. 

Smoking tobacco is both a physical addiction and a psychological habit. The nicotine from cigarettes provides a temporary, and addictive, high. Quitting can be tough. But the more you learn about your options and prepare for quitting, the easier the process will be. With the right game plan tailored to your needs, you can break the addiction, manage your cravings, and join the millions of people who have kicked the habit for good.

5 ways to get started.

1. Plan ahead.
Choose a date to stop smoking, giving yourself enough time to create a plan and to elicit advice from other people who’ve quit. Then, write in a journal how often you smoke and under what circumstances — once you’re aware of your triggers, you can come up with strategies to overcome them.

2. Pick your method.
No single approach works for everyone, and you may need to try a few strategies at once to attack the problem from different angles. Make sure you address both your physical dependence on nicotine as well as your emotional triggers (stress, anger, boredom). Log on to to research your options.

3. Create new routines.
Since smoking is a part of your day, you’ll need to form new habits. Chew gum instead of taking a drag after lunch, or play a computer game in place of your cigarette break. Avoid situations associated with lighting up — go to smoke-free restaurants, and if you puff away in your car, have it detailed to get rid of the smell.

4. Get support.
You are the only one who can make yourself stop smoking, but surrounding yourself with friends, family, and fellow quitters can help you get through tough days. Pick someone who really wants you to kick the habit and make him or her your go-to person when a craving hits. Or call 800-QUIT-NOW to talk to a quit coach in your area.

5. Think positive.
Know that each day you get through without smoking is an accomplishment. Keep yourself inspired to stick with it by reminding yourself that your reasons for quitting (more on that below) are bigger than your cravings — and that you’re capable and strong enough to make this a lasting life change.


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