You’ve heard it a million times before — smoking is a harmful, addictive habit that leads to numerous health problems, including cancer, pulmonary disease, and lung disease. Quitting smoking may not be easy, but it is possible with the right plan in place. Read on for insights from the Go Smoke Free team for a step-by-step guide on how to quit smoking for good.
Step 1: Set a quit date
Setting a quit date is an essential first step in the process of quitting smoking. Choose a day that is significant to you, such as a birthday or anniversary, and mark it on your calendar, as this will help you prepare (both mentally and physically) for the quit date.
Step 2: Tell your family and friends
Tell your family and friends about your decision to quit smoking. Having support from loved ones can help you stay motivated and accountable. If you find you’re struggling, they can also provide encouragement and help you through difficult moments.
Step 3: Identify your triggers
Identify the triggers that make you want to smoke. Triggers often include stress, social situations, and certain times of the day. Once you have identified your triggers, you can develop strategies to avoid them, or if that’s not possible, to cope with them.
Step 4: Make a plan
Develop a plan to quit smoking. Consider using nicotine replacement therapy, such as nicotine gum or vapes, to help manage withdrawal symptoms. You can also talk to your healthcare provider about prescription medications to help with quitting, if you think it’ll help.
Step 5: Prepare your environment
Prepare your environment for quitting smoking. Get rid of cigarettes, lighters, and ashtrays in your home, car, and workplace. Make your environment smoke-free to help reduce temptation, and ask your smoking friends if they can not smoke around you.
Step 6: Practice relaxation techniques
Practice relaxation techniques to help manage stress. Stress can be a major trigger for smoking, so learning to manage stress in healthy ways can help you stay smoke-free.
Step 7: Stay active
Stay active and engage in physical activity to help reduce cravings and manage withdrawal symptoms. Exercise can also help improve your mood and increase your energy levels, and you can retrain yourself to go for a run or workout when you’re faced with a smoking trigger.
Step 8: Stay positive
Stay positive and focus on the benefits of quitting smoking. Quitting smoking can improve your health, reduce your risk of disease, and save you money. Remind yourself of these benefits regularly, as it will likely help you remain motivated to stay smoke-free.
Step 9: Celebrate your successes
Celebrate your success and reward yourself for staying smoke-free. Treat yourself to a special meal, a movie, or a small gift when you’ve been smoke-free for a certain amount of time — you deserve it!
Quitting smoking is a challenging but ultimately very achievable goal to set yourself. The simple steps listed above, from telling your friends to staying active, are all essential steps in the process of quitting smoking for good. Remember that quitting smoking is a journey, and every day that you stay smoke-free is a step towards being the healthier version of yourself you’re trying to become.
