1. Try Cognitive Behavioral Therapy (CBT)
Working with a specially trained therapist to learn how to reshape destructive thought patterns — like, “I’ve been smoking so long that it must be hopeless” — can be a key component of long-term success.
“Behavioral therapy helps to address anxiety, depression, isolation and shame, and provides intervention strategies,” Dr. Cidambi says.
CBT can be done one-on-one, or in a group with one therapist and several other people who are also trying to quit. In either case, the main job of the therapist is to help you recognize self-defeating thoughts and reshape them. Oftentimes, patients are given “homework” in between appointments to reinforce what the therapist has taught them.
“If the patient would like the cessation process to be a more holistic or medication-free experience, some form of behavioral therapy may be the best route,” Dr. Weinstein says.
If you’re interested in trying CBT to help you quit, ask your doctor where to find a therapist or program near you.
2. Reduce Stress
Because stress is a big force behind the urge to smoke, according to Smokefree.gov, CBT reinforces general stress-relief techniques.
Instead of reaching for a cigarette when stress strikes, try going for a short walk or doing some relaxation exercises, such as deep breathing, stretching or visualization.
The 4-7-8 breathing method is especially helpful for lowering stress and anxiety. To do it:
Sit up straight in a comfortable position.
With the tip of your tongue just behind your upper front teeth, slowly inhale through your nose for a count of 4, expanding your diaphragm as you do.
Hold your breath for a count of 7.
Open your mouth slightly, keeping your tongue in place, and exhale for a count of 8.
Repeat four times, or until you feel calmer.
3. Identify Your Triggers
Another important part of CBT is recognizing what your personal triggers are — when and where you are most likely to light up — then devising substitutes or workarounds.
For many smokers, triggers include:
Alcohol
Being around family or friends who smoke
Eating a big meal
The idea is to replace smoking with substitutes that can diffuse those triggers. For example, that might be ordering nonalcoholic drinks in place of cocktails, asking your friends not to light up around you and chewing minty gum after dinner.
4. Get Moving
Starting an exercise program (with your doctor’s sign off) can help with quitting as well.
Working out can reduce cravings, lower stress and make it easier to get through withdrawal symptoms, according to the U.S. Department of Health and Human Services. It’s a healthy outlet to ease feelings of anxiety or restlessness that come with quitting.
There’s no one “best” exercise to do, but one small May 2017 study in Nicotine and Tobacco Research found that aerobic exercise (think: jogging, swimming) may act as a balm for the anxiety associated with nicotine withdrawal. It also seems to help with cravings.
The Physical Activity Guidelines for Americans suggest adults get at least 150 minutes of moderate-intensity aerobic exercise every week. It should also be spread throughout the week, so a half hour of activity on five or more days a week is a good goal.
Exercise can also help manage COPD and other lung conditions.
5. Seek Social Support
Social support can help you quit, according to the Centers for Disease Control and Prevention (CDC). Tell everyone you see regularly that you’re going to stop smoking, and explain your plan for quitting. Directly ask for their encouragement. The more supportive folks in your corner, the better.
You may also want to ask a friend who is also a smoker to join you in quitting. Having someone to turn to who knows what you’re going through — and keep you accountable — could make all the difference.
Online support can help, too. Consider joining a Facebook group that offers tips for quitting and stories from others going through the process, such as the CDC Tobacco Free group.
6. Consider Nicotine Replacement
This type of therapy is pretty straightforward: You replace cigarettes with small, consistent deliveries of nicotine via a skin patch, lozenges, gum, nasal spray or an inhaler. This approach takes the edge off your nicotine withdrawal symptoms so you’re able to better focus on breaking the psychological aspect of your addiction.
7. Ask About Prescription Medication
Those who are severely addicted to nicotine — signs include smoking within five minutes of waking up, when sick and in the middle of the night — should talk to their doctor about prescription medication options, according to the American Cancer Society. The two that have been approved by the FDA for this purpose are bupropion (brand name Zyban) and varenicline (brand name Chantix).
Neither one of these medications contains nicotine, and both need to be started in advance of the day you quit. Your physician will guide you in deciding which one is better for you, and when and how to take it.
