10 tips to quit smoking

Smoking is one of the leading causes of preventable death in the world, yet millions of people continue to smoke every day. If you are trying to quit smoking, you know how difficult it can be. But there are things you can do to increase your chances of success.

Here are 10 tips:

1. Pick a date to quit smoking and write it down in a calendar. Tell your family and friends about your decision and get rid of all cigarettes and ashtrays in the house.
2. Make a list of reasons to quit smoking. Consider your health, the financial cost of smoking, and the impact of smoking on your family and friends.
3. Make a plan for dealing with withdrawal symptoms. Understand that withdrawal symptoms are temporary and make sure you have a list of activities you can do when you feel like smoking. Talk to your doctor about medications that can help with withdrawal.
4. Find a support group or counselor. Talk to your doctor about finding a support group or ask a friend or family member to be your ultimate buddy during this process. Consider consulting a counselor to help you deal with stress associated with quitting smoking.
5. Change your routine. Avoid places you used to smoke, drink more water and healthy snacks with, and exercise regularly.
6. Be prepared for setbacks. Understand that it is normal to have setbacks and don't get discouraged if you slip up - just get back on track. Have a plan

Pick a date to quit smoking.

It is important to choose a date to quit smoking and then mark that date in a calendar. This will help you keep track of your progress and stay motivated. It may also be helpful to tell your family and friends about your decision so they can support you. Finally, throw away all cigarettes and ashtrays in the house - this will help create a smoke-free environment.

Make a list of reasons to quit smoking.

Think about your health:

Smoking is one of the leading causes of preventable death in the United States. Cigarette smoking kills more than 480,000 Americans each year, of which more than 41,000 are from passive smoking. Smoking is responsible for about one in five deaths in the U.S. each year.

Consider the financial cost of smoking:

The average price of a pack of cigarettes is $6.28, and the average smoker spends about $1, 000 a year on cigarettes. If you quit smoking, you can save a significant amount of money each year.

Consider the impact of smoking on your family and friends:

Exposure to secondhand smoke can cause several health problems in children and adults, including respiratory infections, asthma attacks and even cancer. If you have children, quitting smoking is one of the best things you can do to protect their health.

Make a plan to deal with withdrawal symptoms.

Withdrawal symptoms are a normal part of quitting smoking. They usually peak within the first few days and then gradually decrease over a period of weeks. Symptoms may include irritability, anxiety, depression, restlessness, trouble sleeping, increased appetite and weight gain.

Have a list of activities you can do when you feel like smoking.

If you get the urge to smoke, it is important to have a plan for what to do instead. Distract yourself with an activity that distracts you from smoking, such as reading, taking a walk or talking to a friend. Avoid places you used to smoke and try to keep your hands busy with something else, such as knitting or playing with a stress ball.

Talk to your doctor about medications that can help with withdrawal.

There are several medications that can help reduce withdrawal symptoms and make quitting smoking easier. These include nicotine replacement therapy (NRT), bupropion (Zyban) and varenicline (Chantix). Your doctor can help you decide which medication is right for you based on your health history and other factors.

Find a support group or counselor.

Talk to your doctor about finding a support group.

Your doctor can help you find a smoking cessation support group in your area. These groups provide moral support and share tips for quitting smoking.

Ask a friend or family member to be your ultimate buddy.

It can be helpful to have someone to talk to when you are trying to quit smoking. Ask a friend or family member to be your "ultimate buddy" - someone you can call when you are tempted to smoke.

Consider seeing a counselor to help you cope with stress.

Quitting smoking can be stressful, so it's important to find ways to cope with stress. One option is to go to a counselor, who can help you develop coping mechanisms for dealing with stressors in your life.

Change your routine.

Avoid places where you used to smoke.

When trying to quit smoking, it is important to avoid places where you used to smoke. This may mean avoiding your favorite bar or restaurant, or taking a different route to work so you don't drive past the place where you used to buy cigarettes.

Drink more water and eat healthy snacks.

Drinking plenty of water and eating healthy snacks can help keep your hands and mouth busy, and can also help prevent cravings for sweets. Try carrying a water bottle with you everywhere you go and keeping a supply of healthy snacks in your car or purse.

Exercise regularly.

Exercise is a great way to reduce stress and improve your mood - both of which can make it easier to resist the urge to smoke. Even just walking around the block can make a difference. If you can, try to do 30 minutes of moderate exercise most days of the week.

Be prepared for setbacks.

It is important to understand that it is normal to have setbacks when trying to quit smoking. You may have been smoking for years and it will even take time to break the habit. Don't get discouraged if you have a cigarette - just get back on track and keep trying.

If you do have a cigarette, don't get discouraged. Just try to get back on track as soon as possible. It is important to keep in mind that quitting smoking is a process and takes time.

Make a plan for what to do when you have a cigarette.

If you have a cigarette, it is important to have a plan for what to do next. Try to avoid places where you used to smoke, drink lots of water and eat healthy snacks in between. Exercise can also help reduce stress levels and uncontrollable cravings.

Reward yourself for reaching milestones.

You made it through another day without smoking! Give yourself a pat on the back - you deserve it. Every day you don't smoke is a victory, so celebrate accordingly. Perhaps treat yourself to a delicious dinner, take a relaxing bath or buy yourself a new book. Whatever makes you happy, do that.

Set goals and reward yourself when you achieve them.

If you find it hard to stay motivated, set specific goals and reward yourself when you achieve them. For example, if your goal is to be smoke-free for a week, treat yourself to a movie at the end of that week. Or if your goal is to get through an entire month without smoking, plan a weekend getaway as a reward.

Treat yourself to a massage or a new outfit.

After weeks or months of not smoking, you will begin to notice some changes: you will have more energy, your skin will look better and your sense of smell and taste will improve. So why not celebrate these positive changes by treating yourself to something special? Get a massage, buy some new clothes or go out to dinner with friends. You deserve it!

Avoid weight gain.

Keep in mind that you may have a tendency to eat a lot. Eat smaller meals more often instead of three large meals. Avoid high-calorie snacks and drinks. Make sure you get enough protein and fiber.

Identify your triggers Avoid tobacco use in response to stress Develop healthy coping mechanisms Seek professional help if necessary

Conclusion

If you are trying to quit smoking, congratulations! You've taken a big step in improving your health. These 10 tips will help you on your way to quitting smoking for good.

1. Pick a date to quit smoking. Write the date down in a calendar and tell your family and friends about your decision. Clear out all cigarettes and ashtrays in your home.
2. Make a list of reasons to quit smoking. Consider your health, the financial cost of smoking and the impact of smoking on your family and friends.
3. Make a plan for dealing with withdrawal symptoms. Understand that withdrawal symptoms are temporary and make sure you have a list of activities you can do when you feel like smoking. Talk to your doctor about medications that can help with withdrawal.
4. Find a support group or counselor. Talk to your doctor about finding a support group or ask a friend or family member to be your ultimate buddy. Consider consulting a counselor to help you cope with stress.
5. Change your routine. Avoid places where you used to smoke, drink more water, have healthy snacks and exercise regularly.
6. Be prepared for setbacks. Understand that it's normal to have setbacks, but don't get discouraged if you slip up - just get back on track. Make a plan for what to do if you have a cigarette.
7. Reward yourself for reaching milestones. Celebrate each day you don't smoke, set goals and reward yourself when you achieve them. Treat yourself to