OK, OK, we know you’ve heard it all in high school health class: Smoking is bad for you. But somehow you’ve taken that first puff and tried it – and, well, now it’s a habit. Teenagers start smoking for lots of reasons – maybe your parents smoked or maybe you tried lighting up because your friends all thought smoking was cool. Research shows that 9 out of 10 smokers started before they were 18 years old – but they never expected to get addicted. One study says that the brain changes that occur during adolescence may mean that teenage smokers are more likely to get seriously hooked than those who start as adults. Early nicotine exposure can leave a lasting imprint on the brain and even change the way the teen brain is wired.

 

But you’re reading this because you want to quit – or want to help a friend quit. Hurray for you. Getting the motivation to quit is the first big step.

 

Many smokers worry they’ll gain a lot of weight or go through painful withdrawal if they quit smoking. But usually most smokers only gain 10 pounds after they quit and they can lose that weight by exercising and eating right. Also, while nicotine cravings and withdrawal may be difficult at first, it does get better over time. 

 

 

Pick the date when you want to quit smoking and stick to it. Tell your friends and family about your plan to quit and ask that they be supportive, even if you turn into a total crab at first.

 

Try to avoid being in a car or enclosed area with smokers. Make sure to get rid of all your cigarettes in your house, car, backpacks, etc. Try to make it as easy as possible for you not to get tempted to light up again.

 

Find a friend or a buddy who also wants to quit smoking to help you get through the rough patches. You can call or text your “quit buddy” whenever you feel tempted to light up again or just want to talk. Quitting smoking can be challenging, but having friends and family supporting you can make all the difference.

 

 

You can quit cold turkey, but it’s OK to wean yourself off gradually too. If you used to smoke half a pack a day, for example, try cutting back one cigarette at a time. First, cut out your morning cigarette and replace it with something healthy and rewarding, like a smoothie or fruit drink, or a walk in the park. Then, after two weeks, drop the second mid-morning cigarette. Then every other week, drop another cigarette until you are totally smoke-free. By gradually weaning yourself off the nicotine, you should be able to quit without having severe withdrawal symptoms. 

 

It’s important to keep your sugar levels slightly higher than usual when you quit smoking. This is because nicotine, as it is absorbed into your bloodstream, causes a chemical reaction in your body that triggers the release of sugar. So if you feel dizzy, restless or nervous after quitting, your body might be craving the immediate release of sugar that cigarettes provide. This sugar craving usually only lasts during the first few days of quitting. So, drink plenty of juice for the first three or four days after you quit to help stave off craving symptoms and get your body used to being nicotine free.

 

 

If you’re suffering from all sorts of withdrawal symptoms from anxiety to sleeplessness, here are some ways you can divert your attention and avoid letting the cravings get the best of you:

 

It’s extremely common for smokers to find themselves smoking again, especially during the first few weeks or months after quitting. So if you slip, don’t beat yourself up about it – and don’t give up. It may take a few more tries to beat this addiction. Try to learn from your mistakes and figure out what your triggers are. Identify what made you smoke again and come up with a plan to avoid making the same mistakes again.