I often see patients who want to quit smoking. Many of these people are afraid that there will be life without cigarettes. “Will I gain weight? Will I be able to sleep at night? If I can not smoke, then how will I manage stress?” They tried other methods, but failed. Maybe they were trying to patch, or weekend seminar hypnosis, or some herbal remedies – nothing worked. Here are my tips on how to become fearless ex-smoker:

 • Forget about the programs that guarantee results within two days. There is no magic pill or a seminar, which will lead to instant and lasting results. Violation of drug addiction requires dedication, commitment and hard work – the same ingredients necessary to achieve any goal.

• Dealing with short-term stress. Agree that after quitting smoking can increase hunger, and you can eat a little more. Your metabolism (which increases when smoking) will be restored as a normal speed. This is part of the process of quitting, but this is temporary.

• Remind yourself of the choice you made. In order to extract the long-term benefits of better health, you have chosen to withstand the temporary stress and discomfort of withdrawal symptoms.

• Make a list of all the reasons you want to quit smoking, such as improving health, saving money, and fresh breath. Browse through the day.

• Set a date to stop smoking. Put it on your calendar and bring your friends and family for their support and motivation.

• Line up a sponsor. Find someone who can hold you accountable and give you a kick in the ass when necessary.

• Get rid of all cigarettes, matches, lighters and ashtrays. You quit, so you do not need. And keep them around just give you visual triggers that cause you to think about smoking.

• Understand that the first two or three weeks will be very tough. That’s when your psychological withdrawal symptoms will be stronger. Remind yourself that this hard time is temporary. You can get through it. During this time, to engage in candies, chewing gum, carrot or celery sticks to keep your mouth occupied and satisfy your oral fixation.

• Anticipate difficult times. Stressful situations can increase the likelihood of relapse, so expect them to come up with a plan to manage your stress. For example, click on the support or take a new hobby that distracts you from thinking about smoking.

• Form a new habit. Replace what was once your smoke break with a new activity such as brisk walking or a healthy snack. If you smoke paired with drinking, limit alcohol, and eating nuts instead of smoking. If you’re used to smoking after a meal, do something else to replace that habit. For example, get up, wash dishes and clean the teeth.

• Place notes at key locations around your home or office to remind yourself of your goal. They might say something like, “I nonsmoker and feel healthy, clean and strong.”

• Put the money you normally spent on cigarettes into a jar or can. Use it to reward yourself for the progress you have made. Movies, dinners, and at night the city will motivate you to enjoy the new life of smoking.