While the tapering off method may seem simple- after all, you simply follow a schedule, your chances of success are much higher if you keep some simple guidelines in mind.

Although by tapering off slowly your withdrawal symptoms will be much milder than they would be if you were quitting cold turkey, you must realize that you’re still going to have to deal with them, along with cravings.

It’s important to understand that your chances of success regardless of what method you choose to quit smoking will be much higher if you identify and stick with your values.

If you can, get assistance from a stop-smoking program near you. You can find these by doing a simple search online. These programs can benefit you a lot more than you think, by providing you with encouragement and motivation. A lot of people are trying to quit, and working together you can double your chance of success.

Each day, carry only the number of cigarettes you’ve allowed yourself to smoke by your schedule. If you’re allowing yourself to only smoke ten cigarettes a day, carrying a full pack of twenty is not going to help.

If you have smoked your limit of cigarettes for the day, and you miss having a cigarette in your mouth, try carrying toothpicks, cinnamon sticks, lollipops or other candies. Try carrots or celery sticks, as these are good for your health anyway.

If you really need to hold something in your hand because you miss holding cigarettes, replace it with a pencil, a paper clip, or a bottle of water. Get creative.

Keep your hands and your mind busy by doing crossword puzzles. Pickup a hobby like sketching, journalling, painting, or gardening.

Once you’ve smoked your limit of cigarettes for the day, avoid the usual triggers that cause you to want to smoke. For example, if you usually smoke a cigarette after dinner, take a walk instead or read a book. Cigarette smoking is a habit in addition to being an addiction, and you can break the habit.

If you’re starting to get cravings and you’ve already smoked your day’s limit of cigarettes, take a deep breath and count from zero to ten. If you need to, call a friend who knows you’re trying to quit for encouragement. Take a walk, even if it’s to the front of your house. The idea is to distract yourself until the craving passes.

If the sight of other people smoking makes you want to smoke, and you’ve already smoked your limit of cigarettes for the day, think about all the harm cigarettes are doing to those smokers. Think of how the smoke is flooding their bodies with toxins. Think about how much money is going down the drown for an addiction they cannot control and is terribly unhealthy. Think about your core values. Do you want to see your kids grow up? Taking risks with lung cancer doesn’t help with that.

Don’t be alarmed if you find yourself coughing a lot more than usual as you cut down. This is a good sign- your body is ridding itself of the tars and toxins that have accumulated through all those years of smoking. The coughing won’t last too long, but during this time make sure you keep your throat as moist and comfortable as you can by drinking plenty of water and juices. Use throat lozenges too.

You must fight the urge to have just one more cigarette. Once you’ve smoked your daily limit, don’t allow yourself the option of having another cigarette. Don’t even think about it.

Don’t reward yourself with more cigarettes after you’ve successfully tapered off for a few days. If you want this method to work, you must keep cutting down- never increase the number of cigarettes you smoke per day. You must gradually and persistently decrease the number of cigarettes you smoke. You musn’t allow yourself any increases in cigarettes. The whole idea is to get your brain used to gradually decreasing levels of nicotine.

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Quitting smoking can come with several withdrawal effects. These side effects of quitting smoking are caused by the dependence-forming properties of nicotine and are usually part of the reasons in dissuading would-be quitters. While stressful and unpleasant, these withdrawal effects are only temporary and are completely gone by 6 months. Knowing what these effects are, what causes them, and understanding how to deal with them can go a long way in helping a smoker quit completely.

Withdrawal effects can be classified as either physiological (physical symptoms) or psychological (mental and emotional symptoms). Physiological effects are similar to common ailments and should be treated accordingly. During the first two weeks, you may experience some intestinal disorders like cramps or nausea. Stomach cramps can usually be treated with over the counter medication or with breathing and physical exercises while nausea can be treated with medication and adequate rest.

Someone experiencing withdrawal symptoms may also experience frequent headaches which can also be treated with medication and relaxation techniques. He or she may likewise have respiratory symptoms such as coughing, colds, and soreness in the throat. Finally, someone who is quitting may experience a slight tingling in the hands and feet or profuse sweating, which gradually disappears as the days go by.

Psychological side effects of quitting smoking are more difficult to deal with as they involve awareness and focus. Mood swings can happen unexpectedly and often. Someone who is experiencing withdrawal symptoms may be constantly irritable and may experience bouts of anger and frustration. When this happens, that person must avoid suppressing any negative feelings in order to avoid tension and stress build-up.

Properly expressing your feelings by talking to a friend or relative will greatly help in this scenario.

Feelings of boredom, restlessness, or being cooped up can happen as well, which may lead to craving. To deal with this, you may look into keeping yourself occupied or entertained. Try looking into substitutes for smoking, like a new hobby.

Do some exercise or outdoor activities to keep you occupied and active. Finally, someone who is quitting smoking will definitely experience some level of craving. Again, all you need to do is to keep yourself occupied and avoid being idle at all times. You may need to remind yourself of the reasons that made you decide to quit smoking completely.

By knowing all the side effects of quitting smoking, you will be able to plan your strategy accordingly. Effectively dealing with all the withdrawal effects can greatly help you in staying on the road to recovery. Just remember that all of these effects are only temporary, you just need to stay firm with your decision and you’ll be able to quit completely in no time.

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