Picture Gallery

Purpose of Smoking	Sample Substitute Behaviors
Relaxation or stress reduction	Deep breathing exercises, meditation, massage or exercise
Boredom or Loneliness	Find something you’re passionate about such as art, music, or literature
To feel more comfortable in social situations	Counseling, enroll in a public speaking class, join a support group or splurge on a makeover
A meal doesn’t feel quite complete without a cigarette	Eat a healthy meal and then top it off with a delicious dessert

Tips for creating your personal stop smoking plan

How to Quit Smoking

TIPS FOR QUITTING AND KICKING THE HABIT FOR GOOD

Would you like to quit smoking? Quitting smoking can be a drag, but you can successfully quit when you know what to expect, are motivated, have social support, and create a personal game plan. Stopping smoking requires desire, determination, and commitment, but the more you learn about your options and prepare for quitting, the easier it will be. While some smokers successfully quit by going cold turkey, most people need a plan that involves a gradual reduction in smoking and different rituals for satisfying your needs. You may be surprised to discover other things in your life that are as pleasurable as smoking. It is possible to learn how to replace your smoking habits, manage your cravings, and join the millions of people who have kicked the habit for good!

Stop smoking plan (START)

S = Set a quit date.

T = Tell family, friends, and co-workers that you plan to quit.

A = Anticipate and plan for the challenges you'll face while quitting.

R = Remove cigarettes and other tobacco products from your home, car, and work.

T = Talk to your doctor about getting help to quit.

For a more info see the Surgeon General’s Tobacco Cessation Help Pages

Finding help to quit smoking

Finding the right combination of things to help you stop smoking is as individual as you are. Medication can provide support in your effort to stop smoking by easing withdrawal symptoms, reducing cravings, and improving your chances of successfully quitting.

Medication therapy

Smoking cessation medications are most effective when used as part of a comprehensive stop smoking program monitored by your physician. Talk to your doctor about your options and whether an anti-smoking medication is right for you. U.S. Food and Drug Administration approved options are:

Nicotine Replacement Therapy

Nicotine replacement therapy involves "replacing" cigarettes with other nicotine substitutes, such as nicotine gum or a nicotine patch. It works by delivering “small and steady doses” of nicotine into the body to relieve some of the withdrawal symptoms without the tars and poisonous gases found in cigarettes. This type of treatment helps smokers focus on breaking their psychological addiction and makes it easier to concentrate on learning new behaviors and coping skills.

Non-Nicotine Medication

Non-nicotine medications help you stop smoking by reducing cravings and withdrawal symptoms. Currently, bupropion (Zyban) and varenicline (Chantix) are the only two medications that don’t contain nicotine which are approved as smoking cessation aids. These anti-smoking pills are intended for short-term use.

Why quitting seems so hard

The pleasures of smoking

It’s not easy to let go of something that’s been such an integral part of your life for so long. That little stick of tobacco has stuck with you through thick or thin, rain or shine, day or night. With minimal effort it has provided hours of comfort and activated the pleasure centers in your brain. No wonder the thought of quitting seems so daunting. Who wants to give up something that can temporarily make sadness, stress, and boredom evaporate into thin air? Just thinking about it can stop you in your tracks. But that’s exactly what’s needed. Stop for a moment and think about why smoking is in your life. What purpose does it serve?

How to get your smoking needs met without smoking

Whatever your reasons are for having smoking in your life, there is an alternative behavior you can substitute in place of smoking which will achieve the same result in the end. Only you can determine what will work for you. Some examples include:

Quitting smoking didn’t work, now what?

Two steps forward, one step back is a common pattern when you’re trying to replace unwanted habits with new positive ones. Having a small setback doesn’t mean you’re a smoker again. Most people try to quit smoking several times before they kick the habit for good, so don’t beat yourself up if you start smoking again. Turn the relapse into a rebound by learning from your mistakes. Identify the triggers or trouble spots you ran into and create a new and improved stop smoking plan.

You’re not a failure if you slip up. It doesn't mean you can't quit for good.
Don’t let a slip become a mudslide. Throw out the rest of the pack. It's important to get back on the non-smoking track now. Remember, your goal is no cigarettes - not even one puff.
Look back at your quit log and feel good about the time you went without smoking.
Find the trigger. Exactly what was it that made you smoke again? Decide how you will cope with that issue the next time it comes up.
Learn from your experience. What has been most helpful? What didn’t work?
Find a quit buddy. You can quit smoking together and gain strength from each other.
Are you using a medicine to help you quit? Call your doctor if you start smoking again. Some medicines cannot be used if you are smoking at the same time.

Non-medication therapies

There are several things you can do to stop smoking that don’t involve nicotine replacement therapy or prescription medications:

Hypnosis

A popular option that has good results. Hypnosis works by getting you into a deeply relaxed state where you are open to suggestions that strengthen your resolve to quit smoking and increase your negative feelings toward cigarettes. Ask your doctor to recommend a qualified smoking cessation hypnotherapist in your area.

Spiky Heaven