Quit Methods
SUCCESSFUL QUIT METHODS
Many people want to quit on their own. If that sounds like you, then these methods are some of the most successful ways to do it. They’re each a little different, so you might want to try more than one to see which works best.
There’s no right or wrong way to quit; there’s just your way. If the methods above aren’t working, there are lots of other tools you can use—everything from help with cravings and withdrawal symptoms to talking to your doctor.
Step 1:
Set a quit date
Step 2:
Reduce the number of cigarettes smoked or cans chewed daily or weekly.
Step 3:
Continue reducing tobacco use until you stop using on or before your quit date
Benefits:
A quit date helps with nicotine withdrawal by slowly weaning your body from its tobacco addiction.
Drawbacks:
This requires tracking your tobacco use. High-stress events may cause you to use up your supply before the end of the day or week, increasing chances of withdrawal symptoms.
Step 1:
Make a list of all the places you use tobacco
Step 2:
Once each day or week, make an area on the list off limits
Step 3:
When all the places on your list are off limits, you’ll be tobacco-free
Benefits:
This doesn’t require tracking your tobacco use and it slowly weans you from your addiction.
Drawbacks:
Some places on your list may be hard to avoid. It may be tempting to smoke or chew in some of these places after you’ve made them off limits.
Step 1:
Each day, set an amount of time that you have to wait between a craving and actually using tobacco
Step 2:
Increase the amount of time every day
Step 3:
Continue until you are able let the cravings pass without using tobacco
Benefits:
This doesn’t require counting how much tobacco you use.
Drawbacks:
You have to be committed, especially in high-stress situations.
Step 1:
Set a quit date and don’t use any tobacco after that date
Step 2:
Check out tips for managing cravings and withdrawal symptoms here
Benefits:
You get through the withdrawal period sooner. You don’t have to worry about keeping track of how many pack, cans or pods you have used each day. You may increase your chances at lasting abstinence from smoking. Your body will begin to benefit from being nicotine-free sooner rather than later.
Drawbacks:
The thought of going without tobacco can keep people from trying to quit. Your withdrawal symptoms may be more intense than with gradual cessation, though this is temporary. It’s not easy and requires a lot of willpower, especially if you’ve smoked for a long time.
Initial Step:
Select two or more of the above methods and use them at the same time
Benefits:
You increase your chances of quitting and might find that one method works better for you.
Drawbacks:
Multiple methods might be harder.