Break tobacco dependence using lifestyle changes

Studies show that only a very small number of people who try to quit tobacco without a concrete plan or the support of friends are able to stay off it permanently. You can improve your odds dramatically by both planning ahead and combining a number of different treatment methods. These tips will get you started in the right direction.

Rather than suddenly tossing your cigs into the trash and swearing never to smoke again — the famed "cold turkey" method — you can double your chances of success by quitting in incremental steps.

• Choose a time when you're not overly stressed. You'll be more likely to stick with your plan if you do.
• Put your commitment in writing. Draft a "quit contract" indicating your start date, then sign it and give it to a friend or family member.
• Tell as many people as possible that you're quitting and ask for their help. Research shows that having social support will increase your success rate of quitting smoking significantly.
• Avoid putting yourself in situations that can trigger your urge to smoke. For example, during the first weeks, stay away from joining pals at a bar where they and others are likely to be smoking (and drinking).
• Limit alcohol in general while you're trying to quit, because it tends to reduce willpower.
• Find new ways to satisfy your oral cravings. Fill your fridge with low-­calorie "bunny" foods, such as carrots, celery and radishes. You can also chew sugarless or nicotine gum.
• If you're concerned about gaining weight, start an exercise program. Not only will it help keep the weight off, it may also reduce those cravings.
• Keep your hands busy (pack-a-day smokers typically bring their hand to their mouth 400 times a day). Try computer games or such old-fashioned pastimes as knitting, sewing or writing letters.

• As you gradually wean yourself off nicotine, be prepared to experience withdrawal symptoms as the brain chemical dopamine diminishes. You may feel moody, anxious or depressed, particularly in the first two weeks.
• Remember, exercise can help prevent these feelings, as can a variety of other activities.
• Take a warm bath, meditate, read an upbeat book or call a good friend.
• Many former smokers find deep rhythmic breathing helpful because it simulates the sensation of smoking (you can learn how in yoga classes).

There are  no alternative treatments that have been definitively shown to help you quit smoking. However, many people swear by acupuncture, an ancient Chinese method in which thin needles are inserted at key points on your body. In addition to using the needles, the acupuncturist may also attach tiny staples or small pellets to the edge of your ear.

You need to press on these whenever you crave a cigarette. Doing so is thought to stimulate a part of the brain connected with addictive behaviour, and it appears to defuse your recurring urge to smoke.