Trying to figure out how to quit smoking – Our guide

The message is clear: Smoking kills. But while we know that, in theory, stopping cigarette use will improve our lives, it’s still difficult for most people who try to kick their habit without professional guidance or support. According to data from the Centers for Disease Control (CDC), nearly four out of five smokers want to stop using tobacco but fail within months or years after trying to do so on their own. And when they finally make an attempt, only about half of them successfully end up abstaining completely. So, to really learn how to quit smoking, continue reading.

It may be more common than we realize, but why? Why does it take such willpower and grit to break free from something as addictive and harmful as nicotine addiction? What makes quitting feel like such a daunting task? There are several reasons why quitting smoking might prove challenging, including the fact that we often lack motivation and self-control. Plus, even though we understand that smoking harms ourselves, it can also become habitual and automatic over time.

Dr. Michael R. Bloomberg has been instrumental in helping New Yorkers kick their bad habits. In 2010, he founded his non-profit Bloomberg Philanthropies which works to combat global health issues through innovative research, education, advocacy, and grantmaking. Since its creation, Bloomberg Philanthropy‘s efforts have helped reduce deaths due to air pollution, malaria, tuberculosis, HIV/AIDS, and diarrheal disease among other causes by millions annually. His foundation recently announced $1 billion funding toward fighting climate change, too.

In addition to being an avid philanthropist, Bloomberg is also someone who knows firsthand how hard it can be to give up cigarettes. He used to smoke himself, until becoming mayor in 2002. “I was addicted,” Bloomberg told the Washington Post earlier this year during a campaign event in Iowa. “And I’m embarrassed to say this, because I was running for office, but I couldn’t quite put my finger on it.”

He eventually went cold turkey for good in 2007, shortly after winning reelection, and after learning how to quit smoking. While he didn’t immediately start working toward making his city healthier, cleaner, and greener, he acknowledged that he had to find ways to get rid of his personal vice. “That’s where I learned about the science behind these things,” said Bloomberg. Nowadays, however, Bloomberg doesn’t indulge anymore. Instead he credits exercise, healthy meals, and plenty of sleep for keeping him away from cigarettes.

While there’s no doubt that Bloomberg has made significant progress against his former vices, the path to success isn’t always easy. Even successful entrepreneurs like Facebook CEO Mark Zuckerberg and Twitter cofounder Jack Dorsey struggled with giving up cigarettes prior to kicking the habit altogether. Dr. Andrew Lees, director of clinical services at QuitNet UK, tells me via email that although there are many factors involved in whether or not someone succeeds in quitting smoking, the main obstacle tends to be lack of motivation — and sometimes strong determination.

Lees adds that willpower alone won’t cut it either. Motivation matters just as much. If your goal feels unreachable or unattainable, chances are you’ll never achieve it. Another key factor is having realistic expectations. Quitting smoking requires dedication and perseverance, but it shouldn’t mean breaking yourself down into tiny pieces. Rather, stay focused on long-term results.

Six tips to help you quit & stay smoke-free

Identify triggers
Before taking any action towards quitting, learn everything you can about your specific habit. Identifying triggers for cravings, urges, and temptations can offer clues about possible methods to keep you away from cigarettes. For example, if you tend to crave sweets, you could avoid eating sugary snacks, cakes, cookies, etc., instead opting for fruits and vegetables. Or maybe you’d prefer salty foods, in which case you should probably limit your intake of chips, pretzels, popcorn, etc. With enough awareness and planning ahead, you can manage these triggers effectively.

Get educated
Once you’ve identified triggers, check out reliable resources that provide information about potential hazards associated with your particular habit. This way you can educate yourself about the negative effects of smoking, especially those concerning lung cancer, heart diseases, strokes, and high blood pressure.

Think positively
A major component of stopping smoking is thinking positive thoughts. Negative emotions, like anxiety, stress, fear, anger, etc., affect both physical & mental states and simultaneously stand in your way while you’re trying to figure out just how to quit smoking. They can cause short term changes to your body, like increased heart rate, breathing rates, and brain activity levels, as well as long term damage to the lungs, cardiovascular system, and nervous system. So, whenever you notice feelings creeping up on you, resist temptation and focus on anything else. Think happy thoughts.

Avoid social situations
Social environments can trigger unhealthy behaviors, including smoking. Before attending parties or events, consider asking friends, family members, colleagues, and acquaintances to remind you not to light up. Also, plan activities that involve little interaction between participants.

Keep distractions handy
One trick to remember is to carry small items that resemble cigarettes, like lighters or matches, in order to distract yourself from picking up smokes. These objects can come in handy when craving urges arise unexpectedly. Alternatively, you can also set reminders on your phone or computer reminding you to refrain from smoking.

Set SMART goals
SMART stands for Specific, Measurable, Attainable, Realistic, Timely. Setting goals based on this acronym helps you create plans that work specifically for you. When setting new goals, ask yourself the following questions: Is your goal clearly defined? Are you able to measure your progress along the way? Does your goal need adjustment? How likely is it that you’ll reach your target? Consider starting with smaller goals, rather than attempting to quit all at once. Smaller goals build momentum and confidence in your ability to stick to your anti-smoking regimen.

Be consistent
Stopping smoking involves commitment and consistency. Set small milestones along the way to celebrate achievement and motivate yourself. After each milestone, reward yourself or others for sticking with the program. For instance, perhaps you could donate money to charity every time you go weeks without lighting up. Whatever form your rewards take, make sure you acknowledge your successes publicly.

Remember: It takes strength and perseverance to overcome challenges. But with proper knowledge and preparation, you can increase your odds of achieving better outcomes.

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