Quit Smoking: 8 Things You Can Do to Stop

There are many reasons why people begin smoking. Some may have experienced peer pressure, or were satisfying a rebellious streak when they were younger. Some may have seen someone they respect or a character from a movie smoking and thought it looked �cool�. Others begin out of sheer boredom, or stress.

The reasons for quitting smoking are quite obvious. Your health, finances and personal happiness are at stake. However, making the reasons clear and undisputable is an important first step.

Next, make a list of positives such as:

Make a list of all the reasons you want to be smoke-free and keep the list in a place where you can see it often. Once it�s written, it holds more weight. When you feel the urge to smoke, refer to the list to remind yourself why you want to quit. 

REMEMBER: Knowing why you want to quit and making the decision to quit makes it real and compelling.

Similar to having a diet plan, you should create a quit plan made up of goals you want to achieve within a certain timeframe. A quit plan will help you identify and track your milestones, discover your smoking triggers and manage your cravings.

REMEMBER: A quit plan makes it easier for smokers to stay on track when they are quitting smoking. 

When you�re choosing a date to quit, earlier is always better than later.  Many have found success in choosing a day to quit smoking within two weeks. This gives you enough time to prepare. It�s worthwhile spending some time to think about your quit date.  Avoid choosing days where you know you will be busy or stressed, or where temptations are high (e.g. a party with friends or days where you may smoke at work).

REMEMBER: Many smokers have found success in giving themselves 2 weeks to start the quitting process, according to the Center for Disease Control and Prevention in the United States.

Understanding why you smoke is essential so that you can prepare yourself to find the best ways to quit.

REMEMBER: Withdrawal symptoms� including cravings� will fade with every day that you stay smoke-free.

Quitting smoking is a lot more achievable when you have support from the people in your life. Let your loved ones know of your quit date and explain how they can help you. We all need different things, so be sure you let friends and family know exactly how they can help, such as being available to take your call within the quitting process should you have a craving and need someone to talk to.

REMEMBER: Support is one of the key strategies to successfully quitting.

Once you have embarked on your quit plan, get rid of smoking reminders. Smoking reminders include your cigarettes, matches, ashtrays, and lighters, maybe even the photograph of the person who made you start smoking. It would also help to make things clean and fresh in your car� home and workspace. Even the smell of cigarettes can cause a cigarette craving. Avoid passing that tobacco shop on your usual route, and stay away from places where people gather to smoke. Don't save cigarettes for just in case� situations. 

REMEMBER: The fewer reminders you have of smoking, the better you will be able to stay on track. 

The process of quitting smoking may take some time. It�s important to acknowledge your progress. Celebrate individual milestones such as the 24-hour smoke-free mark, 1 week mark, 1 month mark and so on.

REMEMBER: Rewarding yourself for reaching quit milestones can make you feel empowered and motivated.

The first few weeks are the hardest when it comes to quitting smoking. You will deal with uncomfortable feelings, temptations to smoke, withdrawal symptoms, and cigarette cravings. Whether it is a quitline, a mobile app, support group or good friend, make sure you have support options available at all times.

Here are some avenues you can consider for your quit journey:

REMEMBER: Multiple support options can come in handy when your friends or family are not available to tend to you.

If you�ve made the decision to quit, you�re clearly on the road to a better life. Remember that if you slip or make mistakes during the quitting process, you can always get back on the wagon. Here�s to a new and healthier you!