#17. Stop Smoking

Tip 1

Quitting is different for everyone, so find an approach that will work for you. This may be either stopping suddenly and totally or a more gradual reduction in the number of cigarettes you smoke each day. Set a date to quit — and stick to it. Make it sooner rather than later. If you are quitting by yourself, it is recommended that you stop smoking completely on your quit date.

Tip 2
Get as much support as you can from family, friends and work colleagues. Let them know you are planning to quit, and ask smokers not to smoke around you or offer you cigarettes. Quitting with a friend can also be an excellent idea — you can share your feelings and encourage each other.

Tip 3
Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. Wash your clothes and clean your car to remove the smell of smoke.

Tip 4
Nicotine replacement therapy, such as nicotine patches or chewing gum, could be a good idea for those who smoke heavily or who feel they may need the extra help. Talk to your doctor about what would be best for you.

Tip 5
Plan ahead for situations in which you are likely to be tempted to smoke, such as parties, drinking or going out for coffee. Try to avoid these situations in the early stages of your quitting program, or try sitting in the non-smoking section at restaurants, drinking your coffee standing up or with the other hand, or keeping something in your hand when you're talking on the phone.

Tip 6
Write down all the reasons that made you decide to quit smoking, and carry them with you in case you need reminding!

Tip 7
Keep the following 4 Ds in mind when you have a craving.

• Delay: remember that the worst cravings last for only a few minutes and will become even less frequent the longer you have quit.
• Deep breathe: this should help you relax and focus your mind on something else.
• Drink water: it is a good idea to drink plenty of fluids to help flush the nicotine and other toxins out of your system.
• Do something else: you could go for a walk, to the movies or visit a supportive friend. Try eating an apple or cleaning your teeth when you would normally have a cigarette. You could hold something else, such as a pen or beads, to replace the need to hold a cigarette, or chew some gum or eat or drink a healthy snack to have something other than a cigarette in your mouth.

Tip 8
If you drink a lot of coffee, you may also want to cut down on your coffee intake as you will retain more caffeine when there is no nicotine in your system. Feeling jittery will not help your plan to quit. It may also be best to avoid alcohol as many people find it hard to resist smoking when they drink.

Tip 9
If you find you are losing motivation to quit, remind yourself of the many medical and financial benefits of quitting! For example, did you know that 12 months after quitting, your risk of heart disease is reduced to nearly half that of a smoker's?

Tip 10
Expect some physical symptoms. If you smoke regularly, you're probably physically addicted to nicotine and your body may experience some symptoms of withdrawal when you quit. These may include:

• headaches or stomachaches
• crabbiness, jumpiness
• lack of energy
• dry mouth or sore throat
• desire to pig out

Luckily, the symptoms of nicotine withdrawal will pass — so be patient. Try not to give in and sneak a smoke because you'll just have to deal with the symptoms longer.

Tip 11
Keep yourself busy. Many people find it's best to quit on a Monday, when they have school or work to keep them busy. The more distracted you are, the less likely you'll be to crave cigarettes. Staying active is also a good way to make sure you keep your weight down and your energy up, even as you're experiencing the symptoms of nicotine withdrawal.

Tip 12
If you slip up, don't give up! Major changes sometimes have false starts. If you're like many people, you may quit successfully for weeks or even months and then suddenly have a craving that's so strong you feel like you have to give in. Or maybe you accidentally find yourself in one of your trigger situations and give in to temptation. If you slip up, it doesn't mean you've failed, it just means you're human. Here are some ways to get back on track:

• Think about your slip as one mistake. Take notice of when and why it happened and move on.
• Did you become a heavy smoker after one cigarette? We didn't think so — it happened more gradually, over time. Keep in mind that one cigarette didn't make you a smoker to start with, so smoking one cigarette (or even two or three) after you've quit doesn't make you a smoker again.
• Remind yourself why you've quit and how well you've done — or have someone in your support group, family, or friends do this for you.

Tip 13
Reward yourself. As you already know, quitting smoking isn't easy. Give yourself a well-deserved reward! Set aside the money you usually spend on cigarettes. When you've stayed tobacco free for a week, 2 weeks, or a month, buy yourself a treat like a new CD, book, movie, or some clothes. And every smoke-free year, celebrate again. You earned it.