Stop Smoking Gradually

If you have decided you want to quit smoking, but the idea of a "cold turkey" approach is too intimidating to fathom, you may want to consider a gradual, step-down method instead.

Immediate and total cessation from smoking can be difficult, and most people who attempt the task via this method usually fail rather quickly. If you have tried this approach and failed, you know this can be utterly deflating, and the memories of these failures may keep you from further attempts to quit. For this reason, many experts are now recommending a more gradual approach to quitting, in which the number of cigarettes smoked per month, week, day and hour is slowly reduced until total cessation becomes easier and more realistic.

Keep Track

The first step to a gradual approach for quitting smoking is to keep track of your habit. Many people are not even aware of just how many cigarettes they are smoking. They light up endlessly and mindlessly without thought of the number of cigarettes they are consuming.

Keep track of your habit in writing. Perhaps you could take a small piece of paper and tape it to the cigarette pack and then place a check on the paper every time you light up. Maybe you could empty the ashtray each morning and count the butts at the end of the day. Regardless of the method you decide upon, make sure you are consistent and that you dutifully count each cigarette you smoke. Keeping track is essential for a successful and gradual cessation from smoking.

Step Down

Once you have kept track for about a week, you should have a pretty good idea of the approximate number of cigarettes you smoke each day. This number will be your starting point from which you will gradually work down from. If, for example, you discover that 23 cigarettes is the usual number of cigarettes smoked daily, consciously lay out 22 cigarettes and vow to smoke no more than that on day one, two and three. Come day four, lay out 21 cigarettes and vow the same for the next three days. Repeat this process over and over until the number is down to zero.

Delay

Delay is another good tactic for gradual cessation. When you feel like having a cigarette, force yourself to wait another 10 minutes before lighting up. At the next craving, wait an additional 15 minutes. Continue delaying the gratification of having a smoke until you can wait an hour or even two. This is a great method for slowly breaking your habit.

Quitting is a very difficult proposition which can often seem daunting if not impossible. Once the addiction has taken hold, the thought of immediate and total cessation is frightening. Gradual cessation allows you to step down at a realistic, yet measured pace and can significantly increase your chances of quitting.

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