How to quit smoking – for good 

The day you quit smoking will be one of the best days of your life.  Your family will thank you, your friends will thank you and most importantly, your health will breathe a sigh of relief.  However, making the decision to kick the habit is one thing.  Following through with it and making your decision stick, can be challenging.  It is not unusual for smokers to try many times before they succeed. 

So, what is the secret to snuffing out your last cigarette for good?  What strategies have other former smokers done to light up for the last time and to never regret it? 

Here are some tried-and-true methods that you will help you reach your goal to never take another drag on a cigarette again:

·      Write down why you want to quit

Sometimes putting it in writing, listing the reasons you want to quit can be powerful.  Whether it’s to improve your health, lower your risk of lung cancer, stop exposing others to secondhand smoke, to set a good example for your children or grandchildren, to save money or to smell good once again, can all be reminders the next time you get the urge to bring out your pack of cigarettes.

·      Make a plan to quit

Like with anything in life, it’s best to make plans.  The most successful former smokers have set a date of when they will quit smoking and then do so.  There are several good online tools that can get you on the path to becoming a former smoker that have proven valuable in providing support and coping strategies – an excellent website is https://smokefree.gov/build-your-quit-plan guiding you through 7 easy steps personalizing your quit plan.   

·      Seek help from your doctor

One resource of helping you quit is your doctor.  They will be aware of various treatments that can lessen cravings which include nicotine replacement therapies such as wearing a skin patch, taking lozenges, chewing gum, or using inhalers or nasal sprays.  Doctors are more than happy to get their patients healthy and quitting smoking is at the top of their list to make this happen.

·      Let your family and friends know you want to quit

It’s a good idea to tell your family, friends, and coworkers of your plans to quit.  By telling them of your goal, they can be some of your best support in cheering you on. If they know how serious you are to break your habit, they can be encouraging and caring in helping you when times get tough. 

·      Avoid smoking triggers

Most smokers easily know what triggers them to light up.  Recognizing places and situations that make you want to take a smoke makes it imperative to avoid them.  Things that can help are to hang around nonsmokers, avoid designated smoking areas outside buildings, keep busy when bored, create new routines not associated with smoking, drink water or tea instead of coffee or alcohol and practice saying, “No thanks, I don’t smoke.”

·      Manage stress

The urge to smoke often goes hand-in-hand in times of stress and anxiety.  Use the following strategies for managing stress:

·      Prioritize your tasks

·      Take breaks when you need to

·      Practice relaxation exercises, deep breathing or meditation

·      Listen to your favorite music

·      Get regular exercise

·      Find a creative outlet such as art, music, crafts, or dance 

·      See yourself as a nonsmoker 

Picture yourself succeeding.  Choosing whether to smoke or not smoke will still occur until you decide that you don’t smoke anymore and won’t smoke anymore. Once you become a nonsmoker, then smoking isn’t a choice any longer.  Change the way you thing about it.  

·      Be sure to celebrate your success 

Each day you make it through without smoking a cigarette, celebrate.  Take time to treat yourself.  Think of all the money you are saving by not buying cigarettes.  Use that money to invest for the future or for a special treat.  Small successes eventually turn into big successes that turn your life around for the good.  Keep your eye on your goal and your hands off cigarettes.