Attempting to quit a habit is hard especially if that habit is smoking, we all know it. If you are a current smoker or just a curious person interested in the options available for someone to quit smoking, we have compiled the best collection of quit smoking guides:
Quit Smoking Guide
The experts agree on one thing: quitting smoking is always a great idea, and there are no reasons you should not do it. However, what experts do not agree on is the right way to do it. In truth, there is not one right way to quit smoking that applies to everyone; you need to find the right way for you. Here are some of the possible methods and how you might choose the one that’s right for you.
The organized plan
Are you the kind of person who lives their life by the calendar on your smartphone or computer, with appointments and plans mapped down to the minute? If so, you might want to consider taking a similar approach to quit smoking. Things you might do with this method include planning a definite quit date, throwing out all of your cigarettes and ashtrays, and making contingency plans for how you will cope when cravings strike.
The heavy smoker’s step-down
You are not just a casual smoker who lights up after a night at the bar. You have been smoking since you were a teenager and smoke at least a pack a day. Also, you have your first cigarette within just a couple minutes after waking up. You are seriously hooked on nicotine, so you are going to have a little harder time to wean off of it completely. Some of the nicotine-replacement programs like the nicotine patch or nicotine gum would be a good choice for you since they allow you to begin with a higher dose of nicotine replacement and gradually taper down.
Smoking is a comfort habit for many people and is a way that many people self-medicate to deal with anxiety and stress. Giving up that familiar habit can cause a lot of nervousness and distress, so it is important to incorporate anxiety management techniques into your plan to quit. In addition to establishing good habits like journaling, meditation or prayer, you may want to ask your doctor for medications like Zyban or Chantix to help manage the cravings. Reducing the cravings might also reduce your anxiety about quitting.
When you make up your mind about something, you put all of your efforts into it, and you make sure that you do not fail. If you have decided that you want to quit smoking, your determination will ensure that you succeed no matter what you choose. The cold-turkey method could work well for you. Limiting yourself to a fewer number of cigarettes per day until you are finally down to zero could also be effective if you are good at holding yourself accountable.
The holistic alternatives
You would rather look for options at the health food store instead of at a medical doctor’s office. There is a long list of alternative therapies that could help you with quitting smoking. Consider seeing a hypnotherapist to help you break the psychological habits associated with smoking. Some studies have shown that acupuncture can be helpful in restoring energy balance and reducing cravings to smoke.
Cutting edge technology
Science and industry are always working together to come up with new treatments to help people live healthier lives, including quitting smoking. One new technology uses low-energy laser beams at certain points on the body, which can be very effective to reduce nicotine cravings.
Cognitive behavioral therapy
This form of talk therapy helps you to take control of your thoughts and actions by changing your thought processes and patterns. A trained therapist teaches you these techniques to stop unproductive thoughts and replace them with positive affirmations. Cognitive behavioral therapy helps you break down something big and overwhelming like quitting smoking into smaller actions that feel much more manageable, and therefore you feel like you have more control over the process.
Some studies out of the United Kingdom suggest that certain herbal supplements may be helpful in quitting smoking. The herbs that may help reduce nicotine cravings and anxiety include valerian, motherwort, and St. John’s Wort.
Millions of people before you have attempted to quit smoking and many have written self-help books about how they successfully quit. One of the most famous books about quitting smoking is Allen Carr’s The Easy Way to Stop Smoking, but there are also many other helpful books on the subject, including e-books.
Make your own combination
There are lots of options out there. So, experimenting and mixing options allows the quitter to design their own plan using as many of these methods as they want and customize it just for them.
There’s no one right way to quit smoking. Which ones do you think would work the best for you?
Quitting Cold Turkey
Quitting cold turkey is one of the best ways to do it. When you simply stop smoking, you avoid all of the pitfalls like medications, patches, and nicotine gum. The cold turkey method embodies the “Band-Aid Approach” to quitting, just ripping away the cigarettes and dealing with the pain to get it done as fast as possible.
If this method appeals to you and you want to quit smoking cold turkey, then be sure to check out our complete guide:
Quitting Cold Turkey: The Ultimate Guide READ MORE>
Quitting With Some Help
Some smokers don’t want to deal with the intensity of quitting cold turkey and would rather use one of the many tools on the market to help with the process. Thankfully for them, there are a plethora of tools out there that can help ease the pain of quitting. Some are great and others aren’t, but our ‘Quit Smoking Tools’ section covers them all. Whether you are thinking about using the patch, nicotine gum, Chantix, or something else, this guide has you covered. Check it out:
Smoking Cessation Tools READ MORE>
Dealing With Nicotine Withdrawal
Whether you choose to quit cold turkey or use one of the quit smoking aids, you will at some point have to deal with the effects of nicotine withdrawal. If you go the cold turkey route, you will face cravings and other withdrawal effects sooner. If you use a smoking cessation aid, then you will (ideally) end up weaning yourself off to make the cravings less intense. However, regardless, you will have to deal with them at some juncture.
Because of the difficulty of nicotine withdrawal, we have two different guides.The first article is a look at the nicotine withdrawal timeline. It is a timeline of withdrawal effects along with tips for getting through the various stages. Read this before you start and also during to help remind yourself that the withdrawal and cravings do end, and sooner than you think. Check it out:
Nicotine Withdrawal Timeline READ MORE>
Lastly, we have our complete guide to beating nicotine withdrawal. It is a guide full of useful tips to beating the withdrawal effects talked about in the first two articles. This guide is perfect to read over during the quitting process. If you are struggling with the cravings or emotional roller coaster of quitting, read this guide and try applying some of the tips to help ease the discomfort. You can find it here:
Guide to Beating Nicotine Withdrawal READ MORE>
Quit Smoking Tips and Tricks
After you learn about the basics of nicotine withdrawal and the tools that can help you beat it, it’s time to hone in on other aspects of quitting smoking. Such as, aspects of quitting like breaking old habits, setting a quit date, stopping the oral fixation. Our top 10 tips and tricks offer a few good examples of some things a person looking to quit can use to improve their chances of quitting for good.
Take a look here:
Top 10 Tips and Tricks for Quitting Smoking READ MORE>
How to Quit Smoking – Other Resources
The previous sections deal with the big topics, but we have created other resources to give you the motivation and information you need on your quit smoking journey.
If you are sick of the guides, tips, and motivation, you can check out our article about nicotine addiction. This article is purely informational to help you learn more about how nicotine addiction works. Check it out:
How Nicotine Addiction Works
Quit Smoking: Our Final Words
Don’t Quit all at Once
It is tempting to go cold turkey, but this is by far the hardest way to try to quit. When most people think about quitting, especially for the first time, they believe that their willpower is so strong that they will be able just to make themselves quit and never look back. However, addiction never lets you off that easily. If you try to quit smoking entirely, then you likely won’t have much success.
Instead, try to wean yourself off of the smoking gradually. Use patches, cut down the number of cigarettes you smoke each day and just cut back your nicotine intake in general. As you reduce the nicotine levels in your body, it will become easier and easier to quit for good finally.
You have to know why you are quitting; otherwise, you will just revert to using your cigarettes as a crutch. You have to stick to a reason for quitting and make that the central part of your efforts. Whether you are quitting for your health, for your wallet or your family, you need to make that motivation ever present.
Constantly remind yourself of why you are quitting and give yourself the motivation you need to persevere. If you are quitting for your health, you can bookmark sites that tell horror stories of people who died from their smoking. Visit the sites every day. If you are quitting for your family, stick their picture in your car, by your bedside and anywhere you might be tempted to smoke. When you think about smoking, just look at your motivation and find encouragement.
Don’t Try It Alone
Quitting smoking is hard. Don’t fool yourself into thinking that you can conquer it on your own. Most people who have no emotional support structure to fall back on fail when they try to quit. As mentioned above, your own willpower likely won’t be enough to push you across the finish line.
Instead, tell your friends, family and loved ones about what you are trying to do. Ask them to assist you in quitting by monitoring you, keeping you away from opportunities to smoke and being available for you to talk to them about what you are going through.
You may also want to consider a group therapy method. Try to find others who are attempting to quit and gain support from them. This can help you by sharing your experiences with others who are going through similar struggles.
Handle Your Stress
When you try to quit smoking, one of the worst side effects you will likely experience is stress. The nicotine creates stress in your body and then requires that you use more nicotine to calm that stress. So you will need to find suitable outlets for your stress and attempt to soothe it.
Many people listen to relaxing music, meditate, have massages, play video games or engage in sports. Some of these release dopamine into the brain to satiate the pleasure centers, relieving the stress. The rest of these activities help to reduce the chemicals that create stress and return the body to its normal chemical balance.
Remove the Triggers and Reminders of Smoking
When you try to quit smoking, you may find that it is very difficult to do so when you are at places you normally smoke. Your house and vehicle probably smell heavily of smoke. That smell is going to remind you of what you are missing, and may tempt you. It is best to get rid of those reminders.
You can do so by cleaning your house and vehicle thoroughly. You want to use odor neutralizers to get rid of the scent and upholstery cleaners to get the chemicals out of the leather and cloth materials.
Once you have chased the smell away, it will be much easier to resist the siren call of nicotine.