Quit smoking for good: 10 tips

Many smokers say cigarettes are like friends. They're with you through everything -- the good, bad, exciting and humdrum. And telling this "friend" to go away for good isn't always easy, even though smoking contributes to a bevy of health problems such as cancer, heart and lung disease, blindness and infertility.

If you're dependent on that toxic buddy but are ready to say goodbye, there's no better time than the New Year to change your lifestyle for the better. There isn't one "quit formula" that works for everyone, but here are some tips to help you be smoke-free.

1. Know your reasons
Make a list of the reasons why you want to stop smoking in order to strengthen your conviction to quit. Review it often to stay motivated.

2. Have a game plan
"Set a quit date and be prepared for it by having things ready that'll keep your hands and mouth busy and your mood under control," says Dr. Peter Selby, head of the Nicotine Dependence Clinic at the Centre for Addiction and Mental Health in Toronto. Design a program that meets your needs.

3. Keep your hands and mouth busy
The hand-to-mouth habit can be hard to break and it's the most commonly missed aspect of smoking, says Selby. "The physical withdrawal lasts maybe a week, but it's the habitual cues and cravings that will go on for much longer," he says. So find ways to keep your hands busy, such as twirling a pencil, squeezing a stress ball or chewing on a straw. If your mouth needs action, consider sugar-free chewing gum and low-calorie snacks such as carrot and celery sticks.

4. Choose your quit method
Know how you want to butt out on your quit date. Common choices are cutting down, stopping cold turkey or using nicotine replacement therapies (NRTs), such as the patch, gum or inhaler. If you experience cravings or withdrawal -- symptoms may include irritability, tiredness, dizziness, hunger and cigarette cravings -- NRTs can help take the edge off. For severe symptoms, mood problems and quit challenges, there are prescription medications. "In and of themselves, medications (including NRTs) double your chances of quitting no matter what else you do," Selby says.

5. Curb cravings
Gail Luciano, manager of smoking cessation with the Smokers' Helpline at the Canadian Cancer Society, recommends four Ds when you have cravings.

Delay: "Most urges will go away in a few minutes," she says. So hang tight until the craving passes.

Distract: Take your mind off smoking by doing something else, such as talking to a friend.

Deep breathing: For a few minutes, breathe deeply and slowly. It helps reduce stress and brings you into the moment.

Drink water: "We recommend that you drink it slowly and keep it in your mouth a while before you swallow," she says. It has a similar effect to deep breathing.

Page 1 of 2

6. Build a support system
During your quit journey, call on people you can turn to. "When you make a change, you need encouragement to keep up your motivation," says Luciano. Join a local support group or enlist your doctor or family and friends. Also consider a free professional service such as the Smokers' Helpline (1-877-513-5333), whose quit specialists can assist with everything from helping you tailor-make your quit plan to connecting with you regularly after you stop smoking. If you find peer support helpful, check out www.smokershelpline.ca, where there's encouragement 24-7 from others who are butting out.

7. Stay out of temptation's way

Identify the activities you link with smoking, such as boredom and drinking alcohol, and avoid or replace them with new things. For example, make a list of what you can do when you're bored, such as taking a walk. Also, make your environment smoke-free and toss out any paraphernalia, such as ashtrays and lighters, which can ignite your desire to smoke.

8. Find alternative stress busters
"Usually people who go back to smoking after the first couple of weeks tend to do it because they're stressed out," says Selby. "So know how to handle your stress better to prevent a relapse." Deep breathing and discussing the problem with your support team can help.

9. If you slip…
...and have a cigarette after you quit, don't despair -- it doesn't mean you're a smoker again. Simply get back with the program and learn from the experience so you don't repeat it.

10. Be your own cheerleader
Give yourself kudos for your hard work and achievements. "Positive self-talk is really important because you don't want to talk to yourself out of quitting," says Luciano. "So rather than saying, 'I've only been smoke-free for three days,' change it to 'I haven't smoked in three days!'"

If letting go of your toxic buddy is hard for you, don't give up. You can and will do it! Plus, the reward of living a longer and healthier life is worth the effort.

Page 2 of 2