Achieve Your Goal: Quit Smoking
   

You have decided to quit smoking. Maybe this is your first time; maybe it is your twentieth. Maybe you have tried every product on the market, or maybe you do not even know where to start. Beat the smoking woes – and find out how you can achieve your goal of quitting for good.

First, set a date. With any goal it is important to have a specific time frame in mind. If you plan to wean yourself off of cigarettes, set specific goals – go from a pack to half a pack to 2 cigarettes, to one, to none. Write these milestones on a calendar or in your planner. Or, if you plan on starting out cigarette-free, pick a date that has meaning for you. It could be your birthday, your anniversary, or your child’s birthday, or even New Year’s Day. You might also find it helpful to look at the time in smaller increments – instead of trying to quit forever can you quit for an hour? Now how about two? Gradually work yourself into it.

You might want to start your program by finding professional help. Speak with your doctor about what you plan on doing. See if there are stop smoking support groups in your area. Join a quitting smoking website online.

Remember that most of your battle is going to be mental. Now is the time to put your foot down. You need to think that you can beat this, not that you can’t. Do not think of it as something you are giving up, think instead of what you are gaining. Get rid of the idea that smoking makes you feel good – you are actually addicted and only feel good when your withdrawal symptoms are eased. Focus on what you can do, not on the negatives.

Know what to expect. Some people can just drop the habit, but for most it is a long and difficult process. Understand that at first you are probably going to feel worse, not better. You might be restless, cranky, or unable to sleep. This is just your body going through the withdrawal and will soon pass.

Make a list of why you want to quit smoking. Did you know that according to the CDC, after just twenty minutes you are on your way to better health? After 20 minutes, your heart rate drops. 12 hours later your carbon monoxide level is back to normal. By nine months your coughing and shortness of breath have improved. By a year your risk of coronary heart disease is half of a smoker’s risk. In 10 years your risk of smoking related cancers has decreased dramatically. There are other benefits as well. You will have the money that you used to spend on cigarettes to buy other items. Travel, work, and dining out will be easier. Or if you cannot quit for yourself do it for someone you care about. Quitting smoking increases your chances of having a baby. It also decreases the risks of second hand smoke to your family, friends, and even pets. Post your list somewhere where you can see it often.

Involve those around you. Make sure that everyone you know is informed of your intentions. If someone you know smokes, try quitting together. Make your home and yard smoke free. Avoid the smoking area at work. Eat only at restaurants that are smoke free. The more seriously all of you take the idea, the more successful you will be. Avoid the temptation to smoke whenever possible. Have others hold you accountable – if they see you thinking of trying to have a smoke have them stop you. Throw away all of your cigarettes. When possible, avoid places where you most commonly buy cigarettes – for example, if you usually pick up a pack at the gas station where you fill up your car, consider paying at the pump instead of running inside.

Know how to deal with the withdrawal. Look into nicotine replacement therapies if you are having problems quitting cold turkey – but use them correctly. Some people have found help in acupuncture, counseling, or hypnosis. Or find a new habit such as chewing gum. If you are worried about gaining weight, try doing an exercise program during the times you most heavily smoke.

Always remember that this is going to be a difficult battle, but you can do it! Soon your stop smoking woes will be behind you and you will be enjoying the benefits of a healthier and happier life.

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