Behavioral

• Decide to quite and tell friends and family about it.
• Cigarette smoking is a behavioral problem, a habit that one learns over a time. So it requires the will power (self will to stop).
• Self-will to give up the habit; an inner power that causes you to overcome every obstacle to achieve a goal. Self will can be cultivated by a correct understanding of the dangers of smoking and the desire to live a long healthy life.
• Be conscious of every cigarette smoked, the place one is likely to smoke and the time one is likely to do it. To help you monitor yourself, keep a record card of these e.g. wrap your cigarette pack with paper and rubber bands. Each time you smoke write down the time of day, how you feel and how important that cigarette is to you on a scale of 1-5.
• Don’t carry matches and keep your cigarette of easy reach.
• Write down the benefits of NOT smoking and the reason why one began smoking no matter how obnoxious they may sound.
• If you are already dependent on cigarettes, reduce the intake each day, try to smoke fewer cigarettes and try not to smoke the ones that aren’t most important.
• Gradually to avoid the unpleasant effects of withdrawal
• After reducing gradually, set a D-Day of (target) terminating the smoking permanently.
• Don’t buy a new pack until you finish the one you are smoking.
• Do exercises. This helps to stimulate the body, causes relaxation and helps to relieve stress
• Change your habits, e.g. route to work, eating place etc.
• When craving arises, chew a low calorie nibble like carrots or sugarless gum
• Drink a lot of liquids especially water, juice, tea. Limit coffee, soft drinks and alcohol they increases urge to smoke.
• Ask a non-smoking friend for moral support
• Congratulate yourself on every effort made (reward yourself for every effort made).
• Avoid having a lot of unstructured time keep yourself busy, change routine and do things that are out of the ordinary that don’t remind you of smoking.
• Develop good personal connections with family members, friends, animals, things to encourage caring, learning to share space and also bonding.

Medication

Medications can be effective in helping smokers abandon their habit medically. However it works only if combined with a behavioral change. Medication techniques include

Nicotine substitutes

• Nicotine chewing gum
• Nicotine transdermal patch

Zyban: Oral medications that work centrally in the brain to reduce craving.

Both work on the principle of supply small amounts of nicotine to diminish the intensity of withdrawal. Both are non-prescription. The nicotine patch is a non-prescription adhesive pad that delivers a steady dose of nicotine to the individual. The dose is gradually reduced over 8-12 week  period.

Gradual nicotine reduction “KICK THE HABIT”

Kick the habit gives gradual nicotine reducing filter system with 21 dairy memo cards (note cards) and stress tips. Kick the habit has a nicotine fading system gradually removing nicotine from your cigarettes in 3 stages over 3 weeks.