9 tips for quitting smoking

The health impact of smoking is undeniable. Smoking harms every cell in your body, which can lead to hundreds of diseases and health issues.

Smoking is the greatest risk factor for developing lung cancer — it causes nine out of 10 lung cancer cases in men and eight of 10 cases in women.

Deciding to quit is a big step. Whether you’re trying to quit for the first time or the 100th, these tips can help.

1. Have a reason — your ‘why’

To stay motivated when the urge to smoke is strongest, you need a compelling reason not to smoke.

Maybe you want to walk up the stairs without wheezing. Maybe you want to make sure you’re around to meet your grandkids. Or maybe you just want your skin to look healthier.

Whatever matters most to you, find the reason that motivates you and think about it every time you’re tempted to smoke. Try posting it on a sticky note somewhere you’ll see it regularly.

2. Find support in the community

You can find numerous smoking cessation programs and resources online and in your community. Support groups and classes can help you stay on the path and connect with others going through the same thing.

Counselors, medications and devices are also helpful. Find what works best for you.

3. Think about a nicotine replacement

Initially when quitting smoking, your body will go through nicotine withdrawal, which may make the process of quitting even harder.

Nicotine replacement therapy, such as patches, gum or lozenges, can help ease this process.

4. Recruit friends and family to talk to about quitting

Letting people know you’re quitting can be helpful because they can support you when you’re struggling or just listen when you need to vent.

Friends and family can also help keep you accountable when you may be tempted to smoke.

5. Find new activities to help you stay busy

Smoking can feel like a stress-reliever for many, so look for new ways to relax or release stress. Some good substitutions include a brisk walk, a massage, listening to music or trying a new hobby — like learning to play an instrument or speak a new language.

6. Avoid triggers

A trigger can be a person, environment or place — or even an activity like going to a party.

One thing our brains do is connect triggers with behaviors. If you want to avoid the behavior of smoking, it’s best to avoid anything that triggers that urge. That way you won’t have to battle with willpower all day long.

7. Remove all reminders

Just like triggers, reminders can be anything from an ashtray in your backyard to the smell of smoke on your clothes. Anything that reminds you of smoking should be removed or washed, including any smoking paraphernalia, such as lighters and ashtrays.

You don’t want any visual or sensory reminders around to remind you of smoking.

8. Eat healthy foods

It may be tempting to give up one indulgence for another, but this is an important time to eat nutritious foods to help your body detox the chemicals.

Avoid eating junk food and sugary foods, as these could add to your urge to smoke later.

9. Remind yourself of the benefits gained from quitting

Your health and your wallet will thank you. Think about a reward you can give yourself with the money you saved by not buying cigarettes. Make hitting a milestone fun and rewarding to keep you on target and motivated.

Remember: If you relapse, it’s OK. Many people try to quit smoking multiple times before they finally succeed. Just keep trying. View it as simply a setback — it could be a stepping stone to quitting for good.