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How do I get Motivated to quit smoking?
What should I do if I smoked a cigarette?
Who can help you quit smoking?
- To get motivated, you need a powerful, personal reason to quit. It may be to protect your family from secondhand smoke. Or lower your chance of getting lung cancer, heart disease, or other conditions.
- There’s more to it than just tossing your cigarettes out. Smoking is an addiction. The brain is hooked on nicotine. Without it, you’ll go through withdrawal.
- When you stop smoking, nicotine withdrawal may give you headaches, affect your mood, or sap your energy. The craving for “just one drag” is tough.
- Medicines can curb cravings and may also make smoking less satisfying if you do pick up a cigarette. Other drugs can ease withdrawal symptoms, such as depression or problems with concentration.
- Quit cold turkey. It may seem hard to quit “cold turkey,” where you stop smoking suddenly. But Dr. Solanki says studies show that whether you taper your cigarettes or quit cold turkey, the results are the same.
- Use nicotine replacement therapy. Try over-the-counter methods like nicotine patches, lozenges or gum. You can also talk to your doctor about prescription nicotine that comes in a nasal spray or inhaler.
- Change your daily habits. Not only do you have to think about your nicotine habit, but you also have to change your rituals that play into reaching for that smoke.
- Get moving. When you exercise, your body releases endorphins and your blood starts flowing. “It helps you feel better,” says Dr. Solanki. “It’s another great thing to do to distract yourself when you have an urge to smoke.
- Try Nicotine Replacement Therapy
- Avoid Triggers
- Delay
- Chew on It
- Don't Have 'Just One'
- Get Physical
- Try Relaxation Techniques
- Call For Reinforcements
- Go Online For Support
- Remind Yourself of The Benefits
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Ask your health care provider about nicotine replacement therapy. The options include: 1. Prescription nicotine in a nasal spray or inhaler 2. Nicotine patches, gum and lozenges you can buy without a prescription 3. Prescription non-nicotine stop-smoking drugs such as bupropion (Wellbutrin SR, Wellbutrin XL, others) and varenicline Short-acting nic...
Tobacco urges are likely to be strongest in the places where you smoked or chewed tobacco most often, such as at parties or bars, or at times when you were feeling stressed or sipping coffee. Find out your triggers and have a plan in place to avoid them or get through them without using tobacco. Don't set yourself up for a smoking relapse. If you u...
If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes. Then do something to distract yourself during that time. Try going to a public smoke-free zone. These simple tricks may be enough to move you past your tobacco craving.
Give your mouth something to do to resist a tobacco craving. Chew on sugarless gum or hard candy. Or munch on raw carrots, nuts or sunflower seeds — something crunchy and tasty.
You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into thinking that you can stop there. More often than not, having just one leads to one more. And you may end up using tobacco again.
Physical activity can help distract you from tobacco cravings. Even short bursts of activity — such as running up and down the stairs a few times — can make a tobacco craving go away. Get out for a walk or jog. If you're at home or in the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If you ...
Smoking may have been your way to deal with stress. Fighting back against a tobacco craving can itself be stressful. Take the edge off stress by trying ways to relax, such as deep breathing, muscle relaxation, yoga, visualization, massage or listening to calming music.
Connect with a family member, friend or support group member for help in your effort to resist a tobacco craving. Chat on the phone, go for a walk, share a few laughs, or meet to talk and support each other. Counseling can be helpful too. A free telephone quit line — 800-QUIT-NOW(800-784-8669) — provides support and counseling.
Join an online stop-smoking program. Or read a quitter's blog and post encouraging thoughts for someone else who might be dealing with tobacco cravings. Learn from how others have handled their tobacco cravings.
Write down or say out loud why you want to stop smoking and resist tobacco cravings. These reasons might include: 1. Feeling better 2. Getting healthier 3. Sparing your loved ones from secondhand smoke 4. Saving money Keep in mind that trying something to beat the urge to use tobacco is always better than doing nothing. And each time you resist a t...
Learn how to cope with tobacco urges and use nicotine replacement therapy, physical activity, relaxation techniques and other strategies to quit smoking for good. Find out how to avoid triggers, delay smoking, chew on something else and get support from others.
May 2, 2024 · You can quit smoking: here's how. Quitting smoking is one of the most important steps you can take to improve your health. This is true no matter how old you are or how long you have smoked. The good news is there are proven treatments that can help you quit.
Nov 15, 2022 · Learn how to quit smoking with expert advice, resources and support from Mayo Clinic. Find out how nicotine is addictive, what products and services can help you, and how to set a quit date and stick to it.
Learn how to focus on your motivators, build confidence, manage stress, and use medications to quit smoking. The American Lung Association offers online and in-person programs, support, and resources to help you on the path to success.
Home. Quit Smoking. I Want To Quit Smoking. Do you want to quit smoking? That's half the battle. Now that you're taking this big step, we have lots of help available to get you ready to quit. Our proven tools, tips and support can help you end your addiction to tobacco and begin a new, smokefree phase of your life. Join Freedom From Smoking®.
