If your efforts to quickly quit smoking fail, you might want to try a long term approach that requires some planning and patience. Planning ahead can help you understand the obstacles associated with quitting and better form strategies that will overcome them.  Consult your doctor about creating a plan to quit smoking. There are many websites and “quitlines” that can help you develop a plan. Think about why you want to quit and what that means for you. Weigh the pros and cons of quitting and ask yourself if you are ready for the commitment. Talk with your friends and family about your decision.  What are the potential health risks of continued smoking? What is the financial impact of your dependence on smoking? What is the impact on your family and friends? Write down a list of the reasons you want to quit so that you can reference it later when want to smoke. Choose a date to quit and stick with it. Make it far enough in the future that you have to prepare but not so far that you lose interest — try giving yourself two weeks. A firm deadline for stopping will help you mentally prepare and give you a concrete timeline. Adhering to a strict regimen is essential to sticking with your plan and overcoming your dependency. Avoid moving back your quit date. This will set a bad precedent and make it harder to adhere to future start dates. Research different strategies for quitting and consult with your doctor about the methods that might work best for you. Weigh the pros and cons of different strategies and how they might impact your life. Consider which methods you are realistically capable of adhering to. Consider whether you want to quit cold turkey, use medication, or try a therapy. Each has its own pros and cons. Throw away any smoking paraphernalia that might trigger your addiction. Keep a log of your smoking activity leading up to your quit day, as this may help you identify the times you tend to smoke (such as right after a meal) and you can make sure you have NRTs, medications, or other strategies prepared for those times.  Get plenty of rest and avoid stressful situations if you can. Although it may seem like a good idea to try starting other new healthy habits at the same time, they might cause you extra stress and undermine your efforts to quit smoking. Do one thing at a time. Smoking cessation is a significant lifestyle change. With it comes anger, anxiety, depression, and frustration. Plan strategies to help you cope with these undesirable, yet expected, difficulties. Get supplies ready for yourself (medication, NRTs, phone numbers, etc.). See your doctor if these feelings last longer than a month.
ضع خطة طويلة المدى. حدد ما إذا كنت مستعدًا للإقلاع. حدد لنفسك تاريخًا للإقلاع عن التدخين. حدد خطة للإقلاع عن التدخين. استعد لتاريخ الإقلاع عن التدخين. توقع الشعور بالتوتر.