How to Quit Smoking - Cessation Tips

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Quit Smoking (STOP!) has been sharing smoking cessation tips and helping smokers give up 'the habit' since 2002.

So... if you need help to stop smoking or tips about the most effective ways to quit, then you are definitely in the right place!

That is what this site is all about. Thanks for visiting and welcome!

Top 6 Tips for How to Quit Smoking

1. Understand That You Have to Want to Stop

To really QUIT smoking AND have long term success (i.e to stop and stay stopped), there is only one price you have to pay: You have to want to quit!

Sadly, a time may come when you feel forced to quit. For health or financial reasons perhaps.

That may be enough incentive to at least give quitting a try. However, you have to really want to stay stopped to have the best chance of success in the long run.

Read more: how to quit smoking cigarettes (the extended version).

2. Find a Solid Reason to Quit

Do you really want to give up? Why?

Forget about willpower, products, aids and programs for a moment. If you attempt to do anything half heartedly, the most likely outcome is failure.

It takes far less effort to make a determined effort to stop when you want to do it and you're in the right frame of mind.

See quitting smoking timeline and other benefits of quitting for inspiration.

It is also worth reading about the dangers of smoking if you have not given much thought to the effects on your health.

3. Decide How to Manage Cravings for Nicotine

Smokers differ when they talk about what makes them feel like smoking.

'Cravings' in the form of nicotine withdrawal symptoms are common but, their severity seems to depend on how much you smoke.

It always worth trying to quit cold turkey without using stop smoking aids. However, counselling, prescription medication and nicotine replacement therpay (NRT) have all been proven to increase your chances of success.

If you foresee that coping with withdrawal could be a problem, then seek advice from your doctor or pharmacist.

4. Identify Other Challenges to Breaking Your Habit

Socialising, emotional situations and routine habit are three other areas to think about so you can identify potential challenges to you staying stopped.

The purpose of the activity is to come up with a strategy to handle forseeable situations.

Do you routinely smoke immediately after meals for example? If so, what could you do differently to break that particular habit?

Are you likely to be tempted to smoke in social situations, such as going to a bar for a drink? If so, how do you plan to handle those situations?

Finally... do you reach for a cigratte if you are faced with a stressful situation? Such a receiving bad news? If so, you need to think about an alternative reaction.

5. Get Support from a Councellor (Optional), Family and Friends

It is worth checking if free expert counselling is available locally. You will increase your chances of success at least two-fold. If you take prescribed medicenes or NRT too that rate can be increased to threefold.

You may want to trying quitting without that type of support but, you definitely need to try and get your family, friends and even work colleagues on board.

Especially, if they have been smoking buddies that offer you cigarettes or smoke around you. You simply don't need that kind of temptation when you are trying to quit.

Quitting smoking is also easier if you get moral support from those that care about you.

Family members are far more unlikely to be understanding if your are in a grumpy mood because you are quitting. They are also more likely to encourage you by doing things things like congratulaing you on milestones such as your first day, month or week of being smoke-free.

6. Set a Quit Date and Go For It!

If you have taken all of these tips for how to quit smoking onboard, then you are ready to set a date.

Making a note of your 'plan' is a good idea. You can do this using a calendar app on your phone or even on a sheet of paper.

If you have new ideas about ways to improve it, then you can update it as time passes.

Here is a sample outline for a personalised plan.

  • Title: My Quit Smoking Plan
  • Reasons to Quit
  • Quit Date
  • How to Manage Nicotine Cravings
  • Coping with Challenges
    • Socialising
    • Emotional Situations
    • Routine Habit
  • Counsellor Details (Optional)

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