Develop a Plan
Consider options such as self-help groups, counseling, relaxation exercises, aversion techniques, hypnotism, and nicotine gum or patches. For specific information on these options, call your doctor. You may also want to talk to successful quitters about what strategies worked for them.
Have a Support System
Ask your family, friends and co-workers for their support and patience. Explain that you may be irritable for a while. Support programs are another valuable resource.
Quit Cold Turkey
Most former smokers kicked the habit by quitting cold turkey. Cutting back gradually may reinforce the habit. Switching to lower tar brands usually leads to smoking more cigarettes or inhaling more deeply.
When you’re tempted to light up, stop and think about the benefits of not smoking. For example: You’re dramatically reducing the risk of developing lung cancer and/or heart disease.
How bad your symptoms are may depend on how long you smoked. How many cigarettes you smoked each day also plays a role.