Nixing the Nicotine Habit - Big Y® World Class Market®

12 Sure-Fire Steps to Stop Smoking

If you’re one of the nearly 45 million Americans who light up a cigarette (or a pack or more) every day, odds are you’ve also tried to stop smoking at least once. And failed. According to the Center for Disease Control and Prevention, more than half of all adult smokers eventually manage to quit for good; however, it takes most of them several attempts before they’re nicotine-free forever. Ready to join the quitters club this year? These practical strategies will soon have you requesting the “nonsmoking” section everywhere you go.

1. Put it in writing. Write down your reasons for quitting (perhaps you want to be a healthier role model for your kids, have more energy, or reduce your cancer risk — or all three!) on index cards and carry them with you so you can refer to them when you’re tempted to light up.

2. Spread the news. Let family, friends and colleagues know you’re quitting so they can support your efforts.

3. Look forward to the new, healthier you. Every cigarette-free day greatly reduces your risk of dying from lung cancer, heart disease, stroke and emphysema. Within three days of your last cigarette, nicotine leaves your body. Soon, you’ll be coughing less and enjoying life more.

4. Consider aids. Nicotine replacement therapy doubles your chances of quitting for good. Nicotine patches, gum and lozenges are sold over the counter; nasal sprays and nicotine inhalers are available by prescription.

5. Focus on the here and now. Don’t worry about going a week without a cigarette. Every smoke-free minute brings you closer to quitting for good.

6. Talk to others. Speak with a smoking cessation specialist by calling the National Cancer Institute’s toll-free tobacco quit line at 1-800-QUITNOW or visit www.smokefree.gov. You can also contact your local hospital about joining a quit-smoking program or support group.

7. Cut yourself some slack. The first three months are the toughest, but don’t give up if you slip up. Each time you try to quit smoking, you learn what works and what doesn’t.

8. Celebrate milestones. One week after going smoke-free, go to a nice dinner. A month after quitting, treat yourself to a massage or shopping spree. Go a year without buying a pack of cigarettes and you’ll have saved approximately $2,000 — enough for a nice vacation. And since your lungs will be clearer and your senses of taste and smell will be enhanced, you’ll appreciate breathing in those warm, tropical breezes even more!

9. Conquer cravings. Distract yourself by calling a friend, going for a walk, doing a crossword puzzle or looking at yourself in the mirror and listing out loud the reasons you want to quit (refer to those handy index cards).
The urge to smoke only lasts three to five minutes — you can wait that out!

10. Avoid triggers. Hang out with nonsmokers, go to places where smoking isn’t allowed (and avoid bars) and switch up your routine: Instead of a cigarette and coffee to start your day, have orange juice and toast.

11. Make smoking a chore. Keep cigarettes in your car while you’re in the house or at work so you have to walk to get one. Switch to a brand you don’t like. Smoke with the opposite hand. Buy one pack at a time. Get rid of lighters and ashtrays.

12. Keep your mouth busy. Chew gum, toothpicks, or straws, or suck on lollipops, mints or ice cubes.