How to Quit Smoking: Tips from a Former Smoker

Congratulations! You've decided to quit smoking! Prepare for one of the most difficult things you will ever do! But don't worry--the benefits will be worth it.

Getting Started

Make a conscious decision to do this. Have confidence in yourself that you can do it. Be assured that you won't be perfect in your quest. It is a life change, so it may be best to take it slow. Set up a timetable to reach your goal. Perhaps you need some kind of incentive for each milestone reached. Treat yourself, but not with a cigarette!

Set up a smoke-free environment.

Get rid of the ashtrays in your house. Scrub it top to bottom so that it is clean and smells good. It will be more appealing to keep it that way.

Clean out the ashtray in your car. Consider getting rid of it. The next time you are in a market for a car, consider looking for one that does not have an ashtray as an option.

Insist that people visiting your house or riding in your car follow suit with the no-smoking policy.

Identify your weaknesses and common triggers. Strategize how to avoid them.

Often the craving is strongest first thing in the morning. This is because your body has been without a nicotine fix in several hours. Nicotine is addictive, thus your body craves it. Curb the "nic fit" by trying nicotine patches or nicotine gum.

Many people crave nicotine after a good meal. Try eating at restaurants that are smoke-free. Again, use a nicotine substitute. Play with your napkin or suck on ice cubes instead of going outside.

It's relaxing to smoke a cigarette while you are on the phone. Try chewing gum, instead. Occupy your hands so that they do not reach for a cigarette.

Smoking is very social. Try to avoid going outside with your friends on a "smoke break". Let them know that you are trying to quit smoking. Chances are they will be very supportive and wish they were able to do the same.

Coffee and beer go well with a cigarette. You may need to take a break from your caffeine and alcohol consumption until you can get your nicotine cravings under control. Be careful to not replace one addiction with another to alleviate stress.