First, make up your mind and never turn back.
Write down all the reasons why you want to quit smoking, including the benefits of quitting. For example, after quitting smoking, you will be able to taste food better and you won't cough in the morning. Before taking action, convince yourself that quitting smoking is worth a try.
Second, analyze your smoking habits.
Record every cigarette you smoke in a 24-hour period and the times when you automatically reach for a cigarette (such as after drinking a cup of coffee or after a meal). Take two to three weeks to study when and why you need to smoke, so that you can pay more attention to every puff. This will make you more concerned about your smoking habits and help you prepare to quit.
Third, choose a day on the calendar and quit smoking on that day.
This is the most successful and least painful method to quit smoking. If your family or friends can join you and quit smoking at the same time, supporting each other and resisting cravings during the difficult days before quitting, it will be beneficial for quitting. You can also choose to quit smoking when you have other changes in your daily life (such as going on vacation). Some smokers find it helpful to announce to everyone that they are quitting smoking. This can be something to be proud of and can help you resist when your willpower is weak.
Fourth, during the initial difficult period of quitting smoking, try to use any substitute for cigarettes.
Chewing gum or taking anti-smoking pills (available without a prescription) can be helpful. If you feel empty without a cigarette between your fingers, try holding a pencil or pen instead. In addition, do some relaxation exercises to relieve the tension that smoking seems to relieve. Temporarily giving up some activities associated with smoking can also help with quitting. For example, if you usually smoke when drinking at a bar near your home, don't go to the bar for a while. Avoid situations that encourage smoking. For example, when traveling by train, bus, or plane, choose to sit in the non-smoking area, which can help with quitting.
Fifth, in the weeks leading up to quitting smoking, try to eat low-calorie foods and drinks that you enjoy. Your appetite will improve.
When you feel nervous and anxious (a natural result when quitting an addictive habit), you often feel compelled to find something to chew on. As a result, you may gain weight. Remember, the first four weeks of quitting smoking are the most difficult. After about eight weeks, your intense cravings for cigarettes will disappear. At this point, if necessary, you can start reducing snacks.
Sixth, enjoy the pleasure of not smoking!
Don't forget that by not smoking, you can save tens or even hundreds of dollars each week. You can save the money you used to spend on cigarettes and buy something you couldn't afford before as a reward for yourself.
