Five ways to quit smoking in 2019

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1. Prepare for the day off

Once you have decided to quit, you are ready to set a date to quit. Choose a day that is not too far away in the future (not to change your mind), but gives you plenty of time to get ready.

Here are some tips recommended by the American Cancer Society to help you prepare for your appointment:

• Inform your friends, family and colleagues of your quit date.
• Discard all cigarettes and ashtrays.
• Decide if you are going to make a "cold turkey" or use nicotine replacement therapy (NRT) or other medications.
• If you are thinking of attending a tobacco control group, sign up now.
• Fill up on oral alternatives, such as hard candies, sugar-free gum, carrot sticks, coffee stirrers, straws and toothpicks.
• Set up a support system, such as a family member who has successfully quit smoking and is happy to help you.
• Ask friends and family who smoke not to smoke around you.
• If you've ever tried to quit, think about what worked or did not work.

2. Use NRTs

Decreasing smoking or quitting without the help of NSTs, medications or therapy is a popular way to stop smoking. However, only about 6% of these stopping attempts were successful. It is easy to underestimate the true importance of nicotine addiction.

The US Food and Drug Administration (FDA) has approved five types of NRTs:

• skin patches
• chewing gum
• diamonds
• nasal spray (prescription only)
• inhaler (prescription only)

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3. Consider drugs without nicotine

The FDA has approved two nicotine-free drugs to help smokers quit. These are bupropion (Zyban) and varenicline (Chantix).

Talk to your health care provider if you would like to try one to help you stop smoking because you will need a prescription.

Bupropion acts on the chemicals in the brain that play a role in the need for nicotine and reduces cravings and withdrawal symptoms of nicotine. Bupropion comes in tablet form for 12 weeks. However, if you have successfully quit smoking during this time, you can use it for another 3-6 months to reduce the risk of relapse.

Varenicline interferes with nicotine receptors in the brain, reducing the enjoyment of smoking and decreasing nicotine withdrawal symptoms. Varenicline is used for 12 weeks, but again, if you have managed to get rid of it, you can use the drug for another 12 weeks to reduce the risk of relapse of smoking.

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4. Look for behavioral support

The emotional and physical dependence you have on tobacco makes it difficult to maintain nicotine after your day off. To stop, you have to tackle this addiction. Trying out counseling, peer support and support services can help you get through this time. As your physical symptoms improve over time, your emotional symptoms improve.

5. Try alternative therapies

Some people find that alternative therapies are helpful in helping them quit smoking, but there is currently no evidence that one of them would increase your chances of becoming smoke-free and, in some cases, these methods might actually incite the person to smoke more.

Some alternative methods to help you quit smoking might include:

• filters
• dissuasion of smoking
• electronic cigarettes (e-cigarettes)
• tabs and tobacco sticks
• nicotine drinks, lollipops, straws and lip balms
• hypnosis
• acupuncture
• magnetic therapy
• cold laser therapy
• herbs and supplements
• yoga, mindfulness and meditation.