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How to quit smoking cigarettes for good
- Quitting smoking cigarettes can be a long and difficult journey, but the health benefits are worth it in the end.
- The most important thing you can do before quitting smoking cigarettes is to prepare yourself mentally and physically so that you’re ready to give up the habit once and for all.
- Many people try to quit on the spur of the moment, but often relapse within two weeks because they don’t have enough support around them or they were not really ready to quit.
Pick a date
- You can not quit cold turkey if you don’t know when you are going to start. Choose a date and mark it on your calendar.
- Tell your friends, family and colleagues and stick with it.
- For many people, quitting smoking cigarettes is most successful with some social support or accountability, so asking others around you to keep you on track is a wise move.
- If you are ready now, then take an action by calling de addiction helpline numbers from anywhere in America or text to that centers from anywhere in America (standard message rates apply).
- Have confidence that no matter what happens today, tomorrow will be better for it.
Write out your reason why
- It is helpful to have a reason why you want to quit smoking cigarettes. This is a compelling motivator that can keep you on track and make it easier for you.
- You should also write out your plan, including what date or date range you will begin your attempt at quitting?
- How long you will go without cigarettes before getting a pack again, as well as how many weeks/months into your life without cigarettes before celebrating (for example, two months clean of smokes).
- Seeing these goals in black and white can give you an extra boost when it feels like quitting smoking cigarettes is impossible.
- Also keep in mind that it takes time and repetition to change habits; don’t give up just because one day doesn’t go so well.
Get rid of all the things that will trigger you
- It is easy to forget just how much progress you have made when you are trying not to smoke.
- To stay on track and motivated, keep an actual calendar that marks every day since your last cigarette (including those times you tried and failed).
- Make a habit of reviewing it frequently both to get back on track and recognize your successes. (Oh, and toss out that pack of cigarettes)
Take it day by day
- So you want to stop smoking, that’s great. The best way to start is by picking a day and setting a date right now.
- You don’t need a calendar, just pick one day and make it your quit date.
- However, if your willpower isn’t quite ready yet and you find yourself second-guessing or dragging your feet on quitting day, go ahead and give yourself another week (but try not to drag out quitting any longer than that).
- Then pick another date, it can be within two weeks of your first selected date or much later if you prefer. The point is to make sure that it is in writing.
- Commit to a reward system that can help you get through moments of weakness.
- Most smokers say they are going to stop, but less than half ever succeed in quitting for more than a few days.
- If you make it through a couple of weeks without tobacco, buy yourself something special or take your spouse or significant other out on a date.
- The key is being consistent don’t be too harsh on yourself if you slip up.
- When one cigarette turns into another pack-and-half later down the road, it only becomes harder and harder to stop again.
- Reward yourself with something small when you stay strong and resist cigarettes long enough until they lose their appeal.
Keep track of your success
- Now that you have stopped, start celebrating your success and make a list of all the rewards you are going to give yourself over time.
- You can also set up an accountability system get support from friends and family or join a community like The Halo Effect that supports people trying to quit.
- These groups provide valuable resources, but don’t be afraid to let them know if you have some slip-ups along the way.
- Quitting smoking cigarettes is not a big deal actually. Will power strong determination will help in it.
- A strong support network will help keep you on track as long as you continue being honest with them about what’s going on in your life.
- You can also try apps like Habitica or Coach.me (which is currently available for iOS devices) that use game mechanics, such as points and rewards, to help keep you accountable.