How to Stop Smoking

Step 1: Understand the Process
 * The smoker must be ready to stop. When the mind is ready to stop smoking, steps can be taken to bring the body along.
 * There is no single method of success.
 * Many people try several times before being permanently successful. Relapse can be seen as  steps to a final goal rather than a defeats.

Step 2: Precontemplation
 * Understanding why you smoke cigarettes.
 * Accepting that smoking is harmful to one's own health and the health of others.
 * Believing that you can quit successfully.
 * Having social support during the quitting and maintenance phases.

Step 3: Understanding Withdrawal and Urges
 * The first few days are the toughest; withdrawal symptoms peak in 2-4 days
 * After withdrawal, ex-smokers may continue to experience the urge to smoke in situations in which they smoked in the past (e.g.: after a meal, talking on the phone etc.)
 * an urge to smoke rarely lasts for more than a few seconds, so have a way to chill while it passes.
 * periodic urges may occur over many months after stopping.

Step 4: Preparing for Relapse
 * Nearly all ex-smokers have "relapse crises" during the first few months after quitting.
 * Relapse tends to occur during negative emotional states, so quitters should develop alternatives to smoking for the times of difficult emotions, such as meditating, walking, journal-writing, etc.
 * Relapse should be seen as a normal step in the quitting process and not a sign of failure (which can trigger negative, punishing inner self-talk, the soothing of which can be to smoke)
 * Some quitters are helped through this stage by using nicotine-containing gum, a nicotine patch, and/or medicines that lessen the urge to smoke.

Step 5: Set a Quit Date
 * announce it to your family and friends

Step 6: Prepare for the Quit Date

Online Resources for help with quitting: * U.S. Centers for Disease Control and Prevention (http://www.cdc.gov/tobacco/) * SmokeFree.gov - U.S. National Cancer Institute (http://www.smokefree.gov/) * You Can Quit Smoking Now (U.S. National Institutes of Health) (http://www.surgeongeneral.gov/tobacco/default.htm) * Quit Smoking Program (Canadian Lung Association) (http://www.lung.ca/protect-protegez/tobacco-tabagisme/quitting-cesser/how-comment_e.php) * QuitNet (http://www.quitnet.com)