Ever since the U.S. Surgeon General released the first scathing report on smoking in the 1960s, people have been trying to figure out how to kick the habit. During that time, however, behavioral scientists have really got to grips with the reasons why people wind up smoking. And that’s led to a host of breakthroughs. The people who follow the right formula are more likely to wind up quitting for good. 

Look At Your Motivations

The first step is to look at your personal motivations for quitting. These could be pretty much anything that means a lot to you, such as wanting to save money or improving your health. 

Sometimes, your health situation forces you to quit. You wind up with all sorts of issues that make quitting inevitable and something you have to do for your health and well-being.

Build Your Support System

The next step is to build your support system. You need people around you who are going to hold you accountable while you change your habits. 

When it comes to support, it helps to have a range of different people you can call on. Health professionals and counselors are great, but you also want family and friends who can be there for you too while you’re outside of appointments. 

Plan Your Coping Strategies

You’ll also want to plan your coping strategies ahead of actually quitting. It will be difficult, so knowing what you’re going to do to beat the cravings can help. For instance, you could plan exercise routes, get nic salts or find out medications are available. 

Stick To Your Quit Date

The next step is to stick to your quit date. Once you decide the day you’ll stop smoking, there should be no going back. 

It might sound strange, but research shows that people who go cold-turkey on any habit are the ones that are most likely to kick it for good. Those who try a more gentle approach are less successful overall. 

Therefore, commit to turning over a new leaf. Promise yourself you’ll never walk into a newsagents ever again. 

Use Your Coping Mechanisms

Once you go smoke-free, start using your coping mechanisms. Don’t go near places where people are smoking to reduce cravings. If you find yourself struggling or in a great deal of distress, chew nicotine-containing gum or use a patch. You can also try putting something tasty to your lips to mimic the action of using a cigarette. Many people find this approach works. 

If all else fails, you can go out and exercise. Exercising can release feel-good factors that may reduce cravings for some people. 

Celebrate Your Achievements

Getting over smoking is challenging and takes a long time. Therefore, it can help to celebrate your achievements. Doing something special every time you go smoke-free for a week or a month can motivate you to continue your journey to freedom. 

When quitting, stay vigilant. Ensure you keep an eye out for the things that trigger you and make you want to reach for a cigarette so you can avoid them. #