Stop Smoking

You have to want to stop smoking in order to quit. If you see smoking as having more benefits than not smoking, you will not stop. Therefore step one is building the desire to quit. You do this by making your own personal list of “who I will be as a non-smoker”. This list must be stated in the positive. For example:

As a non-smoker:
I will be able to breathe easier when I go for a hike with my granddaughter.
I will put the money I would have spent on cigarettes in a “vacation money jar” and will go to visit my sister in Florida in July.


Once you make your list, make several copies and post them all over your house. Say them OUT LOUD many times a day. Put them on the mirror in the bathroom and on the wall opposite the toilet, on the dashboard of the car. Say them at every stoplight that you come to. Say them out loud before you allow yourself to light up a cigarette.

Gradually cut down on the number of cigarettes that you are smoking. If you are smoking a pack a day (20 cigarettes) make a contract with yourself to cut it to 15 a day. Count out 15 cigarettes in the morning and do not allow yourself more. Do this for 5 days and then cut down by three more.

Start finding substitutes for your cigarette breaks. Take a ten minute walk around the block. Go outside and do deep breathing exercises. Chew a stick of gum or drink a glass of water while you step outside in the fresh air.

After you have cut down to 3 or fewer cigarettes a day, see a dentist and have your teeth professionally cleaned. Your mouth will feel very different!
Once you have started these steps, call the office for an appointment. We will be very happy to help you!