Steps Towards Quitting Smoking April 23, 2015 10:15

Steps Towards Quitting Smoking
quit smoking - image

Quitting any given habit is considered by many people as one of the toughest things one can do. In fact, in explaining how hard it is, behavioral experts state that, during the first phase, one is only able to get rid of the 'H' in HABIT hence, leaving one with A BIT. Then, after successfully getting rid of the 'A', one is once again left with 'BIT'. Getting rid of 'B' still leaves one with an 'IT'. Hence, it's after getting rid of the 'IT' than one can successfully claim to have completely quit an unwanted behavior.

As such, quitting is not just a process but, a very challenging and tough one. For one to emerge successful, they have to not only come up with a concrete and executable plan but, get support and strictly adhere to the required steps.


If you are seriously considering quitting smoking, then you'll find these steps to very helpful:

The first thing that you ought to think about is why you smoke. During this step, you should make a list of the things that usually trigger you to smoke. Then, come up with another list of things or behaviors that you can engage in so as to distract yourself or break the habit.

Secondly, list all the reasons that are prompting you to want to quit. Examples of things to include are risks connected to smoking and, how you are bound to benefit by not smoking.

Lastly, finds ways that will enable you execute your plan. In here, you should address the things that are likely to work for you and ones that won’t.


In life, nothing comes easy. Thus, when quitting, you should be more than ready for challenges. Some of the challenges you'll face and should be able to deal with include withdrawals, temptations and cravings.

In addition, you should seek support from professionals such as counselors as well as co-workers, family members and friends. This is because these people will give you the support that you need especially when struggling to cope with the above challenges.


To be able to successfully execute your plan, you should set a date and time of when you intend to quit, share this plan with your close friends and family, make a list of your goals and objectives and, come up with a way through which you intend to be rewarding yourself for good behavior. To make the plan realistic, don't set the date on a day that you'll be stressed.

It's also very important that you remain optimistic. The best way of doing this is to start picturing yourself as a non-smoker and start thinking of how good life is going to be. You may as well seek inspiration from your past conquests and successes.

Then, read through your reasons for wanting to quit and the goals you desire to achieve. Also, start practicing by cutting down on the number of cigarettes you smoke in a day. Finally, prepare in advance - start thinking like a non-smoker and, keep reminding yourself of the withdrawal symptoms you're bound to encounter and how you'll handle them.

  • 4) QUIT:

When the quit day finally arrives, avoid situations that may tempt you to not follow through your plan. A good way of doing this would be by getting rid of all cigarette related stuff like the cigarettes, lighters and ashtrays. It's also very important that you avoid situations and routines that may stress you and, do as much as possible to get distracted from your past habit.

The last step is to keep calm and cherish all of your successes - no matter how minimal. And, in case of a slip, don't give up. Instead, stay focused and recommence your quit plan as soon as possible.


A slip is basically the act of smoking one or two cigarettes while on your quit plan. Since smoking can be automatic, slips may happen unconsciously. Whenever this happens;

  • a) Don't hate yourself, feel guilty or panic for, one or two slips have almost zero impact on your overall plan. After all, you can always give your plan another shot. Thus, if you don't succeed during the first or second time, try again.
  • b) Analyze the factor that may have caused you to slip. Then, come up with a solution regarding how to cope with that particular factor come the next time.
  • c) Immediately go back to your quitting. Also, work towards preventing future relapsing.

Never forget that there have been others like you who despite the challenges and struggles, have successfully put a stop to their smoking. In fact, roughly 2/3 of Canadians who have ever smoked have already quit smoking.

In a nutshell, the ultimate key to quitting is remaining true to yourself, being aggressive and optimistic and, keeping on pushing on.