If that isn’t an option, every state has a quit- smoking hotline you can call.
Remove cold turkey for free#
Many hospitals and clinics offer solo and group sessions with counselors for free or at a low cost.
Remove cold turkey how to#
Programs differ, but in general, they help you pick a quit date, give you techniques to make the change, and teach you how to manage the process and prevent a relapse. Brief sessions, even as short as 3 minutes, have been shown to help. You can use it as your main method or as a support tool. Together, you'll find your triggers (such as emotions or situations that make you want to smoke) and make a plan to get through the cravings. This involves working with a counselor to find ways not to smoke. Only about 5% to 7% are able to quit on their own.īehavioral therapy. Although most people try to quit this way, it's not the most successful method. About 90% of people who try to quit smoking do it without outside support - no aids, therapy, or medicine. Consider which of these might work for you:Ĭold turkey (no outside help). The best plan is the one you can stick with. Tell your friends and family about your quit smoking plan, and let them know how they can support you.Īs you probably know, there are many different ways to quit smoking.Call your local chapter of the American Lung Association to find groups near you. Join a smoking cessation support group or program.Some people find these helpful in curbing cravings. Ask your doctor about using nicotine replacement therapy gum or patches or prescription medications (see below).You have to be ready to do something else when you want to smoke. Make a list of activities you can do instead of smoking, like taking a brisk walk or chewing a piece of gum.Stop smoking in certain situations (such as during your work break or after dinner) before actually quitting.You need to avoid these as often as possible going forward. Write down when you smoke, why you smoke, and what you’re doing when you smoke.It will help you stay focused and motivated. Write down your reasons for quitting before your quit day, and read the list every day before and after you quit.Ĭome up with a quit plan.
Pick a date to quit smoking and then stick to it. Your first days of not smoking will be the hardest. One of the biggest keys to quitting smoking is spotting the triggers that make you crave smoking and trying to avoid them. Sometimes just the way you feel (sad or happy) is a trigger. Yours might include the smell of cigarette smoke, seeing a carton of cigarettes at the store, eating certain foods, or drinking your morning coffee. Certain situations make you want to smoke. You feel down and tired, so you think, "I need a cigarette," and the cycle starts again.īut it's not just about brain chemistry. Over time, your brain learns to predict when you're going to smoke a cigarette. Your brain quickly adapts to it and craves more and more to feel the way you used to feel after smoking just one cigarette. Why Is Smoking So Addictive?īlame nicotine, the active ingredient in tobacco, for your smoking addiction. In less than a week, it’ll be easier to breathe. Carbon monoxide levels in your blood will drop.
Right after you take that last puff, your body will start to recover. Congratulations! You’ve decided to quit smoking, one of the best choices you can make for your health.
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