Smoking withdrawals challenge you physically and psychologically. Cope successfully and kick the habit for good.
Step 1: Write down reasons Write on a piece of paper all of the reasons you want to quit smoking. Keep the list to remind yourself of all the benefits. Look at your list when withdrawal symptoms occur.
Step 2: Use aids Use prescriptions, over-the-counter medications, and hypnosis to help you cope with smoking withdrawals and to reduce irritability.
TIP: There are many products to ease the transition from being a smoker to being a non-smoker, such as gum, nasal sprays, patches and prescription pills.
Step 3: Clean your home Clean your home and get rid of any tempting smells. Wash your carpets, drapes, upholstery, and clothing.
Step 4: Replace old habits Avoid alcohol, sugar, and caffeine which may increase the urge to smoke. Drink water, sports drinks, and fruit juice instead.
Step 5: Carry healthy snacks Munch on healthy snacks throughout the day such as fruits, vegetables and nuts. Keep sugar-free gum, candy, or lollipops handy to deter any cravings.
Step 6: Drink mint tea Drink mint tea or enjoy a peppermint candy to help deter cravings that may occur after eating a meal.
TIP: Chew on a straw, toothpick, or coffee stirrer.
Step 7: Stay busy Keep yourself busy with activities that promote exercise. Hang out in places where smoking is not allowed and avoid places or activities that you associate with smoking.
Step 8: Join support groups Join a support group or get individual counseling to talk to someone about your psychological addiction.
Step 9: Walk Go for a walk, bike ride, or go for a swim when smoking withdrawals occur.
FACT: Withdrawal symptoms can last from a few days up to 2 weeks and can include irritability, headaches, and a dry mouth.