How to quit smoking and other addictive habits for good

Smoking and other addictive habits such as drinking, gambling, or drug use can have serious consequences for your health, finances, relationships, and quality of life. They can also be very hard to quit, especially if you have been doing them for a long time. However, quitting is not impossible. With the right motivation, strategy, and support, you can overcome your addiction and enjoy a healthier and happier life. Here are some tips on how to quit smoking and other addictive habits for good:

1. Identify your reasons for quitting

The first step to quitting any addictive habit is to identify your reasons for doing so. Why do you want to quit? What are the benefits of quitting? How will quitting improve your life? Write down your reasons and keep them in a place where you can see them often. This will help you stay focused and motivated when you face challenges or temptations.

2. Set a quit date and a plan

The next step is to set a quit date and a plan. Choose a date that is realistic and convenient for you. It can be a special occasion, such as your birthday, anniversary, or New Year’s Day, or a regular day that you feel ready to quit. Mark the date on your calendar and tell your friends and family about it. This will help you commit to your decision and get support from others.

Then, make a plan on how you will quit. There are different methods and strategies that you can use, such as:

• Going cold turkey: This means quitting abruptly and completely, without using any nicotine replacement products or medications. This can be effective for some people, but it can also be very difficult and stressful. You may experience strong withdrawal symptoms and cravings, which can make you more likely to relapse.
• Using nicotine replacement therapy (NRT): This means using products that contain nicotine, such as patches, gums, lozenges, inhalers, or sprays, to reduce your withdrawal symptoms and cravings. NRT can help you gradually reduce your nicotine intake and dependence, making it easier to quit. However, you should follow the instructions and dosage carefully, and consult your doctor before using NRT, especially if you have any medical conditions or are pregnant or breastfeeding.
• Using prescription medications: This means taking medications that can help you quit smoking or other addictive habits, such as bupropion, varenicline, or naltrexone. These medications can work by reducing your withdrawal symptoms, blocking the effects of nicotine or other substances, or reducing your pleasure or reward from smoking or other addictive habits. However, these medications may have side effects and interactions with other drugs, so you should consult your doctor before taking them and follow the prescription carefully.
• Using behavioral therapy or counseling: This means getting professional help from a therapist or counselor who can help you identify and cope with the triggers, emotions, and thoughts that lead you to smoke or engage in other addictive habits. They can also help you develop skills and strategies to deal with stress, cravings, and relapse. You can find a therapist or counselor through your doctor, health insurance, employer, or local quitline.
• Using alternative or complementary therapies: This means using therapies that are not part of conventional medicine, such as acupuncture, hypnosis, meditation, yoga, or herbal remedies, to help you quit smoking or other addictive habits. These therapies may work by relaxing your body and mind, reducing your stress and anxiety, or enhancing your self-control and motivation. However, the evidence and safety of these therapies are not well-established, so you should be cautious and consult your doctor before using them.

You can choose one or more of these methods and strategies, depending on your preferences, needs, and goals. You can also combine them for better results. For example, you can use NRT or medication along with behavioral therapy or counseling. You can also try different methods and strategies until you find what works best for you.

3. Prepare for the quit day and the challenges ahead

The third step is to prepare for the quit day and the challenges ahead. Here are some things you can do to get ready:

• Get rid of all your cigarettes, lighters, ashtrays, and other smoking-related items. If you are quitting other addictive habits, get rid of any substances, paraphernalia, or reminders that are associated with them.
• Clean your home, car, and workplace of any smoke or smell. If you are quitting other addictive habits, clean your environment of any traces or cues that may trigger you.
• Inform your friends, family, and co-workers that you are quitting and ask for their support and encouragement. Avoid people who smoke or engage in other addictive habits, or ask them not to do so around you.
• Plan ahead for how you will cope with the withdrawal symptoms and cravings that may occur. You can use NRT, medication, therapy, or other methods and strategies that you have chosen. You can also use healthy and positive ways to distract yourself, such as chewing gum, drinking water, exercising, listening to music, reading, or calling a friend.
• Plan ahead for how you will deal with the situations and triggers that may tempt you to smoke or engage in other addictive habits. You can use the four Ds technique: Delay, Distract, Deep breathe, and Drink water. You can also use the SMART technique: Stop, Mindful, Assess, Respond, and Thank yourself. You can also avoid or change the situations and triggers that you can control, such as avoiding bars, parties, or stressful events, or changing your routine, habits, or hobbies.
• Reward yourself for your progress and achievements. You can set short-term and long-term goals and celebrate them with something that you enjoy, such as a movie, a meal, a gift, or a trip. You can also keep track of the money you save from quitting and use it for something meaningful or fun.

4. Stick to your quit plan and seek support

The fourth step is to stick to your quit plan and seek support. Quitting smoking or other addictive habits can be a long and challenging process, but you can do it with determination, perseverance, and help. Here are some tips on how to stick to your quit plan and seek support:

• Remind yourself of your reasons for quitting and the benefits of quitting. Review your written list of reasons and benefits regularly and use them as motivation and inspiration.
• Follow your quit plan and use the methods and strategies that you have chosen. Be consistent and committed to your quit plan and do not give up or skip any steps. If you encounter any difficulties or problems with your quit plan, do not hesitate to ask for help or advice from your doctor, therapist, counselor, or quitline.
• Seek support from others who are quitting or have quit smoking or other addictive habits. You can join a support group, online forum, or app where you can share your experiences, challenges, and successes with others who understand what you are going through. You can also find a quit buddy, mentor, or coach who can motivate you, hold you accountable, and cheer you on.
• Seek support from your friends, family, and co-workers who are supportive and encouraging. You can ask them to check on you, listen to you, distract you, or join you in healthy and fun activities. You can also thank them for their support and show them your appreciation.
• Seek support from professional sources, such as your doctor, therapist, counselor, or quitline. You can contact them whenever you need medical advice, emotional support, or practical tips on how to quit smoking or other addictive habits. You can also schedule regular appointments or follow-ups with them to monitor your progress and health.

5. Learn from your mistakes and prevent relapse

The fifth and final step is to learn from your mistakes and prevent relapse. Relapse is when you smoke or engage in other addictive habits again after quitting. Relapse is common and normal, and it does not mean that you have failed or that you cannot quit. However, relapse can also be dangerous and harmful, and it can undo your hard work and progress. Therefore, you should try to prevent relapse as much as possible, and if it happens, you should learn from it and try again. Here are some tips on how to learn from your mistakes and prevent relapse:

• Identify the reasons and triggers that led you to relapse. What were you feeling, thinking, or doing when you relapsed? What were the situations or circumstances that triggered you? How did you react or cope with them? Write down your answers and analyze them.
• Learn from your relapse and make changes to your quit plan. What did you learn from your relapse? What can you do differently or better next time? How can you avoid or cope with the same or similar triggers or situations in the future? Make adjustments or improvements to your quit plan based on your answers and insights.
• Do not be too hard on yourself or give up. Relapse is not the end of the world or the end of your quit journey. It is just a temporary setback or a learning opportunity. Do not blame yourself or feel guilty or ashamed. Do not lose hope or confidence. Do not quit quitting. Instead, be kind and compassionate to yourself. Forgive yourself and move on. Remind yourself of your reasons and benefits for quitting. Reaffirm your commitment and motivation. Restart your quit plan and try again.

Check Out this video from Ohio State Wexner Medical Centre on Quitting smoking.