11 Steps to Stop Smoking

There is no one way to stop smoking. Everyone's body is different, and everyone's reaction to nicotine and to withdrawals is going to be a little bit different. However, there are some good patterns you can use if you're ready to start down the path to quitting.

1. You have to start thinking about quitting first. Talk to non-smokers about what they think about smoking, look at yourself in the mirror, check into the benefits of quitting. Think about all of the negatives of continuing to smoke, and the positives of becoming a non-smoker. 2. Look into quitting itself. Talk to people who have quit, and think about what it will be like when you quit. Wait a little longer than usual to light up when you have a craving so that you can really see what you're up against. Become aware of your smoking patterns and think about ways to change them. 3. Modify your habit. Switch to a healthier brand (lower tar), smoke fewer cigarettes per day, adopt a new hobby that doesn't gel well with a smoking habit, like dancing, swimming, or gourmet cooking. 4. Decide to quit, but don't set a date yet. Keep a journal of how many cigarettes your use every day and start cutting back. Buy packs instead of cartons, and start identifying cigarette triggers. 5. Set a date for quitting and create a system to help you get there. Stay away from other smokers whenever you can, switch brands with each pack, start putting money in the bank that you can have after you've been clean for a certain period of time. 6. Go 24 hours without smoking. Make sure you have plenty to do that day - consider having your teeth cleaned, washing the smoke out of all of your clothes, and throwing away your ashtrays as part of your day. 7. Complete your first week - and reward yourself. Notice all of the good things about quitting, like the taste of food. Stay away from drinking and smoking areas as much as possible, and instead treat yourself to baths and massages to help you relax. 8. After a month, start a regular exercise routine (quitting can cause you to gain weight - exercise is key once your lung capacity goes up). Do stress-reducing exercises. 9. After your first 3 months, increase your exercise. At this point, you should start to cut back on any nicotine replacement products you might be using. 10. After a year, make sure you throw a party to celebrate. 11. Don't forget that a relapse is not a failure. If you slip at any point, just go back a step or two and keep going until you succeed.