A Simple 9 Step Guide to Quit Smoking Forever

Over the years I have come across numerous tips and tricks to stop smoking. I have personally not had a cigarette for over 4 years, and I owe that to the following advice. Some of these methods are a little obvious, but I put them here for the sake of having a complete comprehensive article. Here are the guidelines that I've developed over the years:

1. When you finally decide that you are ready to quit, don't think of quitting in terms of "forever". Forever is too overwhelming psychologically. Instead, start out small. Plan to quit for a week, or a month. This is a more realistic goal and will hopefully lead to many years of being nicotine-free.

2. Don't skip meals once you have begun to quit. Being physically hungry will add more symptoms and problems with the nicotine withdrawal and you don't want to complicate matters. Understand that your blood-sugar will drop once you quit, but don't allow yourself to overeat either. Gaining pounds will discourage you from dropping cigarettes. Eat frequently but don't overindulge. Spread your meals out over the course of the day.

3. Understand that when you smoked, your mind was conditioned to expect nicotine at certain moments, like after a meal or when you first wake up in the morning. Realize what these triggers are and prepare for them. Whenever you encounter a trigger you should expect a short yet powerful anxiety episode lasting up to three minutes. Embrace the anxiety and let it ride through you. Slow down and let it pass. This is part of the healing process and will eventually re-condition your mind to cope with the absence of nicotine.

4. Brush your teeth often. Keeping your mouth clean will discourage you from putting a nasty cigarette back in it. It will also encourage you to work towards that white, sparkly shine that non-smokers who brush regularly obtain. Chew minty gum to keep your mouth occupied and your breath fresh.

5. Drink lots of water. This will once again help deal with the cravings, especially the psychological desire to put something in your mouth. It will discourage you from smoking as well as from overeating. It will also help flush the nicotine from your system and de-intensify the cravings.

6. Sleepiness can be a particularly big trigger, so make sure that you get plenty of rest, especially during the first month of quitting. When you are fatigued, it is much easier to reach for that cigarette. Quitting smoking will be a taxing effort on your body and you will tire easily. Realize when you are sleepy, and go to bed early.

7. Continue to take your smoke breaks and go to the smoke break area at your workplace or school. Do not light up! Instead of depriving yourself of yet another routine, embrace this one. Get used to having people around you smoke without you participating. It will help build your confidence by being around people who are smoking while you are not.

8. Drink 100% fruit juice to keep your blood sugar up. Don't use candy or high fructose corn syrup for this, or you'll just be replacing one bad habit with another. Don't just drink or eat fruits when you have nicotine cravings, because the fruit takes 20 minutes to hit your system. Cigarettes only take about 5 seconds. Spread your fruit intake throughout the course of the day. Once again, remember that most cravings are over in three minutes or less. Time dilation is a major symptom of nicotine withdrawal. The craving will pass before you know it.

9. If possible, get a partner to stop smoking with you. Encourage each other to deny the cravings. However, this is a tricky step, because if he or she falls off the wagon and starts smoking again, don't go with them! Stay focused and keep your goal in sight!

That's pretty much the extent of the wisdom that I've picked-up over the years. Many of these techniques are a blessing, especially if you've never tried quitting before. Remember that much of quitting smoking is psychological. Stay occupied and think about how healthy you'll feel once you're completely clean!