If you’ve decided to quit smoking, take a moment to congratulate yourself. You’re taking an important health care step with countless benefits, including improved heart, lung, and immune system functions. However, the process can be challenging for many, and you'll need as much support as you can get during this time. Review this guide to get started on your road to better health.

Tug River Health Association provides smoking cessation classes to individuals wishing to quit smoking.

How to Quit Smoking

1. Identify Your Triggers

Think about what prompts you to light a cigarette, such as job-related anxiety, coffee, or certain social situations. Acknowledge these triggers and take steps to avoid them, like meditating or exercising to beat work stress and switching to herbal tea. 

If you smoke a “trigger cigarette,” don’t be too hard on yourself. Slip-ups happen to everyone, so focus on a future without tobacco instead. Think about why you want to quit, such as for healthier lungs, whiter teeth, a lowered cancer risk, and better skin. These might encourage you to keep trying despite the difficulties. 

2. Consider Nicotine Replacement Options

Refrain from quitting cigarettes cold turkey. Nicotine is an addiction that includes withdrawal symptoms such as cravings, coughing, mood changes, and sleep problems. 

Slowly wean yourself off nicotine instead with replacement options such as patches, gum, lozenges, or medication. You’ll receive lower amounts of nicotine throughout the process, allowing you to minimize withdrawal symptoms and feel proud of yourself. 

3. Look for Healthy Distractions 

Distract yourself when craving a cigarette to help the feeling pass. Speak with a health care worker who specializes in nicotine counseling, or take a walk around the block. Put on your favorite music and start dancing, or find a nutritious new recipe to try. 

Friends or family members are often important sources of encouragement during this time. They can help you overcome any obstacles by being there when you need them most. Support groups can also surround you with other people who are on the same journey.

Get extra support as you quit smoking from Tug River Health Association. The nonprofit health care center in Welch, WV, provides residents throughout Wyoming and McDowell counties with a broad array of services, including black lung and addiction care. Call (304) 448-2101 to schedule an appointment, or learn more about their addiction services online. Like the health care center on Facebook for the latest tips and updates.