Are you ready to give up smoking? Here are some effective methods for smoking cessation. Most of us know the serious health risks of smoking, yet giving up smoking can be extremely difficult. Whether you are an occasional smoker or someone who goes through a pack a day, the challenge to kick the butt is real.

More than 70% of people in the country have reported that they would like to quit smoking. They also favor policies restricting smoking in public places and worksites. That is a dramatic shift in attitude from the 1950s when fewer than 50% of American adults believed that cigarette smoking causes lung cancer.

Despite this willingness and desire to quit, quitting smoking can be an uphill task for some. Let’s take a look at these obstacles and how to effectively overcome them.

Manage your emotions
Smoking tobacco is not only a physical addiction but more importantly, a psychological habit. That temporary high that you get from nicotine is pretty addictive. The moment you eliminate that regular cigarette from your day, your body protests with withdrawal symptoms, cravings, and irritation.

So you have to figure out when is it that you crave a cigarette the most? Is it when you are stressed or sad or bored or feel stuck in a rut? Does smoking help you cope with depression and anxiety? Are there healthier ways that you could manage these emotions?

Maybe you can take a quick walk down the block, close your eyes and focus on your breath for 5 minutes, call a loved one, or watch a funny video. The possibilities to de-stress and unwind without messing your lungs up are endless. It is simply trial and error until you have an effective, personalized trick to battle this addiction.

Shake up the routine
You probably smoked your first cigarette for fun. When you weren’t paying attention, it soon became a ritual, and then an addiction. Maybe you start your day with a coffee and a smoke, maybe lunch breaks at work are about smoking while catching up with colleagues. Do you light one up at the end of your busy workday? Do you crave a cigarette when you have alcohol?

Observe how you behave under such circumstances and write it down. Then shake up the routine. Start your day with a run. Treat yourself to a pancake instead of a cigarette at breakfast. Listen to calming music on your commute home. Find someone who wants to quit smoking too instead of someone to smoke with. The key to de-addiction is to change the rituals that make smoking a part of your routine.

Make a smart stop-smoking plan
Some smokers can simply decide to quit one day, and that’s it, while others may struggle with the cold turkey approach. Figure out what works best for you. Research shows that a well thought-out plan keeps you on track in the long run. Also, when you personalize the plan based on your smoking habits, and your personality type, it is easier to prevent a relapse.

Do you smoke more than a pack a day or do you smoke one cigarette at lunch? Are you more of a social smoker or do you smoke alone? Would a nicotine patch work for you or do you want to seek professional guidance and support? The most effective strategy of cessation for most smokers is to simply quit on one’s own. And then take the advice of a health professional to stay on track.