A new year means a fresh start, and for many, this means a New Year’s resolution to stop smoking. The hard part is finding the best method for you.
Today is ‘Weedless Wednesday’, an open challenge to cigarette“cigarette” noun 
smokers to give up their cigarettes for a day – and perhaps forever. If you are a smoker, or someone you love is, I’d like to echo“echo” verb = repeat that challenge. I invite you to read on and discover how to stop smoking today.
Smoking Doesn’t Only Cause Lung Disease
Everyone has heard about the terrible effects cigarettes can have on a person’s lungs“lungs” noun = 
. It’s probably the most common motivation for quitting smoking. However, Dr. Audrey Chan, a family physician with a practice in Hamilton, Ontario, points to many other health problems that are associated“associated” verb = connected with the habit. These include increased chance of heart attack, stroke and several types of cancer such as mouth, throat, nose, bladder, stomach and cervix.
Women who smoke cigarettes and take the birth control pill are at greater risk of fatal“fatal” adj = deadly blood clots“clot” noun = blockage. Pregnant women who smoke endanger the normal growth and development of their fetus“fetus” noun = unborn baby. And smokers who suffer from lung disease, but cannot give up their habit, will not be allowed to have personal oxygen tanks (think of the potential explosive“explosive” adj 
dangers!).
Dr. Chan tells me that quitting smoking “is the single most life-expanding“life-expanding” adj = making ones life longer decision one can make.” This corresponds to the fact that smokers reduce“reduce” verb = make smaller, lesser their life expectancy by several years. But as you know, quitting is painfully hard for those attempting it. “Ounce for ounce, nicotine is more addictive“addictive” adj = almost impossible to stop doing than heroin“heroin” noun = a very dangerous, illegal street drug,” Dr. Chan informs me.
Many Methods for Quitting Smoking
The number of ways people try to stop smoking is practically endless. What doesn’t work for one, might work well for another. Dr. Chan has narrowed down a few helpful strategies“strategies” noun = specific plans she gives to patients.
1. Find out why you smoke.
What is your trigger“trigger” noun = something that causes a reaction? If smokers can understand why or when they smoke, they can find alternative ways to meet that particular need. For example, if someone smokes because of stress and anxiety, he or she can find substitute stress management. One patient avoided lighting up by doing origami“origami” noun = Japanese paper folding craft each time the cravings“cravings” verb = very strong feeling of needing something hit (and ended up with bags full)! If smoking was a central part of someone’s 10-minute work break, he or she could take the break as usual, but go for a brisk“brisk” adj = fast walk instead of smoking.
2. Get family and friends on-board.
It’s an extra challenge to quit smoking if everyone around you is doing it too. Dr. Chan recommends explaining to loved ones how important this life change is and why it’s necessary to make the home a smoke-free environment. Trying to quit along with a partner is another way to keep your motivation intact“intact” adj = together, not broken!
3. Decrease smoking gradually.
If going ‘cold turkey’“cold turkey” idiom = totally quitting something suddenly seems too unrealistic or upsetting for you, decrease your number of cigarettes by one or two per week. Eventually the cravings will lessen and it will become easier to stop smoking altogether.
4. Count your pennies.
Think about all the money you will save by not smoking! Each time you save $10 or $20, put that money into a jar and watch it add up week by week. What dream have you always wanted to fulfill? Dinner in a 5-star restaurant? A tropical vacation? No more debts“debts” noun = money you need to pay back to a person or company? A new car? Dr. Chan encourages patients to put a picture of that goal beside the money to make it a more realistic possibility. Reward yourself and turn that vision into a reality one day!
5. Try nicotine substitutes.
There are many available, such as a patch, gum, candies and prescription medication. These allow you to slowly wean“wean” verb = slowly stop using something you always use yourself off nicotine while decreasing withdrawal symptoms“withdrawal symptoms” noun = sickness you feel after stopping a drug. Dr. Chan stresses using caution with prescription medications since there can be serious side effects associated with them. Your doctor has to be sure they are right for you and monitor“monitor” verb = watch, observe your health as you use them. Take them no longer than 12 – 14 weeks in total.
6. Use e-cigarettes and vaporizers for a short time.
E-cigarettes and vapes“e-cigarettes and vapes” noun 
are a good nicotine source without the smoke, tar and cancer causing chemicals of cigarettes. Some also copy the look and feel of a real cigarette. However, since there is no definitive scientific proof of their overall safety, Dr. Chan advises patients to only use e-cigs temporarily“temporarily” adj = for a short time, not forever while gradually decreasing nicotine input. They are less physically destructive“destructive” adj = harmful than traditional cigarettes, which makes them a better option, but just not long-term.
Real Stories of Ex-Smokers
I’d like to briefly share the experiences of three people who quit smoking long before I even knew them. Hopefully their testimonies as former smokers will help you see that it is possible and it is worth it!
Lenka Gucikova
Smoking was an 18-year addiction for Lenka, and at the time it seemed an impossible one to quit. “I tried a thousand times before and never did it,” she recalls. But upon getting pregnant, she finally found the key to her success: a transformative“transformative” adj = life-changing book called Allen Carr’s Easyway to Stop Smoking . She says this book changed her life and enabled her to butt out“butt out” idiom = stop smoking for good – a claim that scores of other readers have made. Lenka explains that now that she’s a non-smoker, she doesn’t cough anymore, she’s regained her sense of taste, she is able to run if she needs to (which she admits is very rarely!) and she no longer smells like an ashtray“ashtray” noun 
. The most important benefit to her healthier lifestyle? “I am a better example for Tanya”, her daughter.
Shelly Murano *not her real name
Shelly smoked for over ten years, during a difficult period of her life. Quitting smoking was an extremely challenging hurdle“hurdle” noun = an obstacle one has to jump over for her; she gave it a 10 out of 10 on the difficulty scale. She tells me, “I tried many things, but I could not call them ‘methods’”. These included not buying cigarettes, but borrowing them from friends later. Smoking one cigarette and then disposing of“disposing of” verb = throwing away the remaining pack. Reading self-help books. Exercising. Meditating. Eventually she tried prayer and dulled her cravings with crunchy (but healthy) foods. Her victory in kicking the habit has completely changed Shelly’s life. She describes herself as “a new person”.
Mike Drake
Mike quit smoking after a seven year habit. He took advantage of nicotine replacement gum and lozenges, and explains, “I found it helpful to break the habit of doing the activity (smoking), then wean myself off of the nicotine. It’s really two habits…a ritualistic“ritualistic” adj = relating to a strong custom or repeated behaviour one and the feeding of the physical cravings. Breaking the first habit, then the second one worked well for me.” The first couple of weeks without cigarettes was the most intense and difficult time for Mike (9 out of 10 on the difficulty scale) because the cravings and life stress could not be subdued by his former “go-to” reliever. “Cigarettes are chemically manipulated“manipulated” verb = controlled to be VERY difficult to quit, but the payoffs are worth [it].”
And what are some of the payoffs Mike has experienced since stopping? Physically, he’s seen a complete turnaround: better fitness levels that allow him to easily climb stairs and chase after his young son, more consistent sleep and a stronger appetite. Saving money he would have spent on cigarettes is another big advantage. Finally, he adds, “quitting also improved my mental health, as I felt like I was in slavery“slavery” noun = a system in which someone is owned and controlled by another person to this habit and that began to wear on my brain a bit. I always hated the feeling of wanting to walk out of something I was enjoying like a movie or concert to go smoke. I felt really good about myself after about a month because quitting is such a HUGE accomplishment“accomplishment” noun = successful achievement. As an added bonus, I smell a lot better!”
Today is the perfect day to stop smoking.
Stop smoking today. You’ve got nothing to lose and everything to gain. And when you’re successful, get in touch“get in touch” idiom = communicate, contact someone and let us know how you did it!
Esther Penner is the creator of Open Up English. She has worked in the English language education industry for over 20 years. She has taught ESL, coordinated international student recruitment, arranged homestay accommodations and done contract writing for educational programming. Esther’s first teaching job in Japan inspired her love of travel and culture. She was born and raised in Toronto, Canada, where she lives with her husband, daughter and grumpy cat Henry.
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