HEALTH

Tip #1: Quit smoking for yourself

More than one in five Americans smoke, and most want to quit. If it’s not the most difficult addiction to break, it’s in the photo finish, and it’s apparently hardest for the people still puffing out in the cold.

There’s no universal quitting strategy, but some principles can help tailor individual plans.

Do it for yourself. Not your friends or family. When your mind and body are screaming and making deals to have “just one,” you’ll need your own reasons to fall back on, to remind yourself that quitting is not a punishment but a reward.

And don’t have “just one.” You’ll want another one, anyway.

Know your reasons well. Maybe you’re motivated by frequent coughing, maybe by wrinkles and bad breath. Is it the cost? The example you set for your kids? The inconvenience? Whatever your reasons, they are your goals and smoking is the door that’s blocking them.

Know your triggers. Why do you smoke? To concentrate? Calm down? Wake up? Out of boredom? Habit? Figure other ways to fill those needs, and experiment before quitting.

Make a specific plan. How will you get past those triggers in the heat of the moment? Pack away ash trays, deodorize the car. Create habit changers and reminders — Post-Its on the mirror, nicotine gum at the bedside. Work deep breaths, self-dialogues and other coping tactics into your routine.

Be realistic. No matter what you read, don’t expect toothpicks or Tic Tacs to relieve withdrawal and cravings. You’ll relapse. You’ll probably gain weight. Cold turkey might not be for you. Be able to adjust.

Prepare for stress. Even if it’s not a reason for smoking now, it will be after withdrawal sets in. What works for you? Meditating? Visualizing? Writing a journal? Practice for both maintenance and crisis moments. Reassess your priorities, and put off the stressful but nonessential.