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The first step in quitting smoking for good is to make a firm decision to quit. Experts believe that fear is the main reason why people choose to quit smoking. When a physician stands before a patient and clearly states the connection between the patient’s smoking and a definitely shortened life, that patient’s fear of death, disability and pain makes him or her more likely to quit smoking. Other factors that influence individuals to quit smoking include the health of others (e.g., from secondhand smoke) and setting a good example to children.
Quitting is not easy because nicotine is a highly addictive drug. Smokers become physically and psychologically dependent on nicotine, making it incredibly hard to quit the habit. The average person tries to quit five to eight times before succeeding. Therefore, it is often helpful to remember what is at stake when going through the quitting process. Strategies include:
- Recording the physician stating the consequences of smoking, then playing it back to renew one’s commitment to quit.
- Recording a TV health special that shows in full-color detail what years of smoking can do to the human body. When individuals consider picking up a cigarette, watching it can help motivate the person.
- Writing large signs to keep the process in perspective, and keeping the signs in clear view (e.g., the office or on the refrigerator). An example of a sign might be, “What would you rather do smoke or breathe?” Another sign might be, “What would you rather do smoke or watch your grandchildren grow up?”
- Taping frightening test results to the refrigerator or the desk.
- Spending a few minutes with a smoker who has had a heart attack, stroke or cancer.
- Spending time with someone who is on oxygen-replacement therapy for emphysema or who has lung cancer.
- Keeping a photograph of loved ones in view, remembering how all of them are affected by the choice to smoke. Smokers not only set a bad example but they also affect others with secondhand smoke. Research has shown that secondhand smoke causes thousands of deaths each year in nonsmokers from lung cancer and heart disease. Families may also be affected by the financial burden of a smoking addiction - the average smoker spends more than $1,000 in cigarettes every year. In addition, health and life insurance rates are often significantly higher for smokers that nonsmokers.
- Keeping a list of the benefits of quitting: feeling of success, better-tasting food, better-smelling home and car, no more smoker’s cough, less shortness of breath, more money to spend elsewhere and so forth. People who are afraid of gaining weight should know that, according to recent studies, people usually shed the few extra pounds that they typically gain when quitting, and can avoid weight gain if they choose to exercise and to eat a heart-healthy diet while quitting.
The mind can play tricks on people, especially when it comes to denial. Even when the scientific evidence is overwhelming that everyone should quit any type of smoking completely, the mind can always think of excuses for why this is not a good time to quit. The biggest excuse is that someone is too busy, too stressed and has too much going on to think about quitting. Other people do not want to experience the side effects of quitting, such as depression, anxiety or weight gain. It is easy to procrastinate when it comes to taking care of oneself. In order to make a firm decision about beginning the process immediately, people are encouraged to ask themselves: “If not now, when?”
People are also strongly encouraged to read information such as this article in order to know exactly what to expect, and what resources and tools are available to help. Making the decision to stop smoking is one of the best steps for leading a healthier life. | 
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