How to Quit

Several strategies work better than any single approach when trying to quit smoking. Using the following strategies can increase the chances of success

Nicotine Replacement

• Use nicotine replacement therapy (gum, patches, nasal spray) when you try to quit. Nicotine medications treat the withdrawal symptoms that 70-90% of smokers say is the main reason they can't quit. Two-thirds of those who attempt to quit without nicotine replacement are not successful. One fourth to one-third of smokers who use nicotine replacement remain smoke-free after 6 months compared to 5 to 16% of people who don't use any medication to help with withdrawal. Using the nicotine patch or gum will at least double your chances of quitting. They should be used for at least 2 to 3 months when the risk of relapse is highest. The U.S. Agency on Health Policy and Research Clinical Practice Guidelines on Smoking Cessation recommends nicotine replacement therapy for all smokers except pregnant women and people with heart or circulatory diseases. Nicotine replacement cannot be used if you continue to smoke or use other tobacco products because the high dose of nicotine can be dangerous for your health.

Supportive Environment

• Get support and encouragement from family and friends. You may want to join a quit smoking program. Counseling is effective in increasing the likelihood of success as you learn how to live as a non-smoker. Learn how to handle the urge to smoke and stress. Smokers often find stress is one of the reasons they go back to smoking after trying to quit. Try to keep your stress level low by avoiding difficult situations when you are trying to quit. Exercise is a good stress reliever. Spiritual practices such as prayer or medication can also help. Be aware of cues that may make you want to smoke such as being around other smokers, drinking alcohol, or being stressed.

Engage in New Activities

• Learn to distract yourself from thoughts about smoking by reading, calling someone, or getting involved in other activities.

READ MORE ABOUT . . . The Costs of Smoking Smoking Cessation Benefits of Cessation