Quitting smoking is not a new trend by any means. For years many people have resolved on New Year’s Eve to kick the habit with varying results. Nicotine addiction is a hard habit to break, and while some people may give it up “cold turkey,” there are millions of others who feel that is easier said than done. Over time the process can become a frustrating endeavor, but don’t fear. If you follow these 7 simple steps, you’ll be smoke free in no time!

Why Should I Quit Smoking Anyway?

Before we get to the steps, let's hit on something a lot of people may be thinking. It’s not uncommon for more ardent of smokers to ask the question, “Why do I need to stop smoking?” Some people who have been smoking more than half their lives see it as a pointless endeavor. It isn’t.

No matter how long you’ve been smoking, it’s never too late to stop.

These are just a few reasons why:

• With over 50,000 scientific studies done, doctors are more certain than ever that cigarette smoking is a leading cause for certain diseases and death.
• Annually, more than 450,000 Americans die from cigarette-related illnesses. That makes up about 20% of the United States death toll.
• According to the American Cancer Society, cigarette smoking is “the largest preventable cause of death and disability in the developed countries.”

Cigarette smoking is responsible for:

• Lung diseases such as: Emphysema and Chronic Bronchitis
• Many forms of cancer including breast cancer and lung cancer.
• Hormonal problems.
• Fertility complications.
• Heart disease.
• Premature aging such as wrinkles, liver spots, and yellowing of the teeth.

1. Set A "Stop" Date

Nothing settles faster into your brain than a deadline. It’s tangible, it’s looming on the horizon, and you need it! Pick a date on your calendar and mark it down in BOLD letters.

Doing this allows you to prepare both mentally and physically for the next step. Leave notes:

• In your car.
• At your desk.
• On your bathroom mirror, or even your computer monitor.
• You always want to have the date in your mind!

2. Spread the word

Whether you’re trying to stop yourself from smoking, overspending, or just biting your nails you’re going to need a strong support group to keep you focused on the goal.

• Telling your friends and family is your way of saying, “This isn’t going to be easy, but if I have you by my side, I can get through it.”
• In the process, you might even inspire one of them to quit smoking with you.

3. Set A Policy

This applies to you and your friends. Set a no-smoking policy.

• Don't allow anyone to light up in your car, home, or personal space.
• This will make is easier to avoid unnecessary temptations.
• Also, although it may be difficult in certain situations, you should do your best to avoid being around people who are smoking.
• If you're at a party or bar, avoid lingering outside where most smokers will congregate.

4. Toss Your Cigarettes Into The Trash

It’s a simple saying, but it’s effective. “Out of sight, out of mind.” Throwing away your cigarettes, matches, and lighters is a key step to recovery.

• You should also give away any old ashtrays or other smoking paraphernalia.
• Some may want to box up any marketing materials that feature cigarette brands on them. For example you may have old t-shirts, hats, or key chains that proudly display cigarette logos.
• It may sound silly but for some just the seeing the name of their favorite brand is all it takes to remind them to light up again.

5. Discover Your Inner Trigger

We all have routines in life, and sometimes it’s these simple, daily acts that cause us to reach for a cigarette. Triggers are sometimes difficult to pinpoint because we don’t even realize we’re doing them.

Ask yourself this:

• Do I smoke when I'm at work?
• Do I smoke when I'm stressed?
• Do I smoke when I'm drinking?
• Do I smoke after meals?

One of the best ways to figure out your trigger points is through an online quiz available through Way2Quit.com.

Another website, smokefree.gov, allows users to check off times when they are most tempted to smoke, then print out index cards are reminders to hang in areas where they would normally store cigarettes.

6. Find Support

Believe it or not, there is almost the same number of cigarette support groups as there are for alcohol, drug, and gambling addiction.

Millions of Americans are struggling to break the habit, so it’s a good reminder that the task is not one that has to be carried out alone.

• There are online forums like the Freedom from Tobacco thread hosted by MSN Groups. Users can share personal stories, advice, and unique solutions that helped them through the process of removing cigarettes from their daily lives.
• If you want to speak to someone one-on-one, 1-800-Quit-Now offers a toll-free service that can put you in touch with a trained coach in your state who will listen to your concerns and help you form a quit plan.

7. Find New Alternatives

Depending on your level of cigarette addiction, nicotine substitution plans offer a unique alternative to ease your cravings.

• Patches, gums and lozenges are available over the counter and can be tailored to match the level of your nicotine hankerings. Over time you can wean yourself off cigarettes altogether with such alternatives.
• If you find that over the counter remedies are not working, you can talk to your doctor about prescribing stronger alternatives such as a bupropion.
• Bupropion is a form of antidepressant contained in drugs such as Zyban and Wellbutrin that has been shown to help people quit smoking by reducing cravings and other withdrawal symptoms.

It's Never An Easy Process

You already know it’s not going to be easy but if you’re committed to stopping and you have the right goals in mind you can beat nicotine addiction and start on the path to a happier, healthier life.

For additional information, try visiting these sites:

• www.cancer.gov
• 1800quitnow.cancer.gov/
• www.LungUSA.org
• http://www.cdc.gov/tobacco/