Kicking the habit: Self-help tips to quit smoking for good

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Cigarette smoke contains more than 7,000 chemicals, of which 69 are known carcinogens. Smoking is the number one cause of preventable death in the United States and adversely affects every organ in the human body.

Despite these facts, many people still find it hard to quit the habit. One reason is the fact that cigarettes are designed to be addictive. They're also more addictive now than they were in the past: a recent study has found that cigarette manufacturers have improved the nicotine delivery system in their products, increasing the amount of nicotine received by a person while smoking.


However, no matter how difficult it seems to quit, it is possible. Several celebrities have spoken of their own nicotine addiction and how they managed to kick the habit for good: Barack Obama, Anthony Bourdain, Cameron Diaz, and Jennifer Aniston are just a few examples.

Meanwhile, those who are bent on getting started on their own smoking cessation program should do the following:


Set a “quit date”

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When it comes to goals, it's best to have a target date in mind. A quit date gives smokers time to prepare mentally for the challenges ahead. 
 

Jot down reasons for quitting

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Smokers should make a list of their motivations for quitting smoking. Some examples are: for better health, to save money, and to become better role models to kids. Smokers should also keep the list somewhere they're likely to see it every day, such as on the refrigerator door.

Choose a smoking cessation method

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Programs for smoking cessation can be found nearly everywhere, and research says that people in smoking cessation support groups have a greater chance of kicking the habitfor good. Other methods that could work are individual counseling and nicotine replacement therapy (NRT) in the form of patches, lozenges, or inhalers. 


Identify smoking triggers

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Certain places, activities, and emotions can trigger an urge to smoke. Smokers should identify these triggers and avoid them, if possible, or craft strategies to help them deal with these triggers without lighting up.

Don't give up


When their first attempt to quit doesn't work, smokers shouldn't be too hard on themselves and should try again. Many people who have tried quitting smoking had to try five or more times before they were finally able to kick the habit for good.

Dr. Lisa Marie Cannon is an internist specializing in pulmonology. Like this Facebook page for helpful links and posts on health-related topics.