How to Quit Smoking: What Really Works

The smoking addiction is more powerful than an addiction to heroin. Withdrawals include both psychological and physical effects and can last a year or more. But with so much information regarding the ill consequences of smoking, the number of those desiring to stop this dirty habit is growing. Many companies thus see a profitable market for all sorts of products claiming to help people stop. These are nicotine patches, fake cigarettes that regulate nicotine amount, and there is even a magnet which claims to use natural pressure points of the body to eliminate the desire to smoke. But what really works?

Statistics support "cold turkey" as being the most successful method. It is also the most difficult to proscribe to. How then does one go "cold turkey" without succumbing to withdrawal?

Start with yourself. Have clearly in mind why you want to quit smoking. Make a written list of these reasons- such as "Remember Grandma smothering to death in hospital from emphysema, Uncle Jack's battle with cancer, that the second-hand smoke is killing my kids, I don't want the smoke as my permanent perfume or to color the walls and furnishings of my house, that I will feel better about myself and will have control of myself and my life again" etc.-, be very specific, and place this list in a prominent place to serve as a reminder in times of weakness. This will provide strong motivation not to give in.

Set a date to quit and stick to it. Yes, it will be a challenge, quite likely one of the most difficult you'll face in your life, but it will be worth it. As the old adage says "Nothing worth doing in life is easy." Anticipate the problems you will encounter. Avoid self-pity and focus on little goals. By reaching a series of little goals, one will eventually reach large ones. A key to this is understanding the withdrawals your body will go through. Healing hurts. A little research into the various withdrawal patterns others have lived through can help you to identify these in yourself and be better equipped to ride them out. Also, others' accounts of how they successfully rode out the storm will inspire you not to give up.

Do laundry and clean the house. One of the most difficult tests for someone trying to quit is the scent of smoke. Often smelling cigarettes triggers the brain much like the smell of food, so eliminate it from your environment. Destroy all cigarettes remaining in the house, pour water on them, and immediately take out the trash. Thoroughly clean and put away all ash trays. In fact, take them out with the trash. Not owning an ash tray will help cement your resolve. Wash all clothes and bed clothes in the house. Open the windows and air out the place. You might consider spraying your favorite disinfectant air freshener regularly to keep the smell from seeping back out of the carpets, mattresses, and other furnishings. Yes, this is a lot of work, but it is effective. Being busy also helps minimize cravings, so a little housework would be beneficial in multiple ways.

Avoid areas where smoking takes place and friends who are smokers while completing withdrawal. This could be difficult since there will be times when you will have to decline association with a loved one or friend in order to avoid over-powering temptation, but if that person truly loves you and is truly your friend they will be supportive and understanding during this time. If not, perhaps it is advisable to find new friends to spend time with. Eat at smoke free restaurants. Avoid the office break room if smoking occurs there. If you are in a public place and someone begins smoking, discreetly but immediately take your leave and remove yourself from the situation until withdrawal is completed.

Save the money you would have spent on tobacco. Count it after a month: you may well be surprised! Reward yourself for being smoke free by buying something you really need with that money or a gift for yourself or a loved one. Do this regularly as a way to celebrate your victory.

Become a gum-chewer. There is nothing wrong with this, and it may be extremely helpful at those times or in those situations when you would normal reach for a cigarette. A word of warning here: avoid nicotine gums. These are deceptive and ineffective since they actually continue to feed your addiction rather than eliminate it. Using nicotine gums is hardly "going cold turkey".

When feeling withdrawal symptoms breathe deeply and slowly. Drink juice or other healthy liquids instead of smoking. Liquids cleanse and fortify.

Start a new exercise routine. It will help you to keep busy, as was mentioned earlier, and will stave off weight gain. You are stopping smoking with a view to repairing damage and leading a healthier life. Exercise is a vital component to any kind of healthy life. Be sure to consult your doctor and stay within your physical limits, however.

Cut down your alcohol intake. Often drinking and smoking go together, so if you cut back on the alcohol you also cut back on potentially overwhelming moments of temptation. Avoid social situations where there may be alcohol, at least until you have completed the withdrawal process.

If you suffer a setback, do not despair and give up. Most people who have successfully quit smoking- whether "cold turkey" or otherwise- did not do so on the first try. Just how many attempts are necessary varies from person to person. if you give in, do not conclude that you have failed. Instead, analyze what caused the relapse. What situation were you in? What were you thinking about or doing? What could you do different so as not to expose yourself to that particular temptation again? What positive and helpful activity or thought could you replace it with? Once you have figured out a plan of action in this way, stick to it. Continue to reward yourself and make note of improvements to your health and productivity as you did before. Eventually, not only will you no longer have the desire to smoke, but you just might remember it with a healthy measure of disgust. You will be a real winner and smoke free!