Im 30 I started smoking when I was 15 [...] I want to quit but its too painful.
So you want to quit.
That's the first step!
Yeah --> Cpt. Obvious talked.
What follows ain't obvious. I suggest you read.
After over 18 years of uninterrupted smoking, 20 cigs a day, every day...
... on January 26th 2011 at 17 o'clock in my bathroom I smoked my last cigarette.
And that's why I remember it so clearly (also because I happened to look at the clock, alright).
Haven't touched another cigarette since then.
From 20 to 0.
And without the goodbye cig before going to sleep (you know, the "I quit, starting with tomorrow morning").
How I did it?
No no. Not W.A.T.E.R. It's not a game.
The water that is water. The name of the H2O thing that is always wet.
It must be simple water.
No sugar, no salt, no gas, no ice, no coke, no pepsi, no caffeine, no theine, no fruit, no energy drink, nothing!
Only water as Mother Nature conceived it.
It has to be at room temperature.
Absolutely not from the fridge - or it's ineffective.
Keep a bottle with you everywhere you go. And keep it constantly in sight.
I'm not kidding.
When you suddenly feel that strange sensation in your mouth, and you know you want a cigarette...
If you don't get one soon, the sensation gets worse. To the point it hangs your mind, becoming your only thought.
It's like a demon (let's call it like that, for convenience).
You can't concentrate on anything other than the fact that you - only - want - a damn - cigarette.
Isn't that what happens? I've been there too.
Did you know that demons can't swim? ; )
Drinking water will drown the demon.
So when you feel you want to smoke a cigarette, drink water instead.
It'll literally wash away, from your mouth, the wish to smoke.
And you won't smoke. For a while.
The first times your while shall be very short - only minutes.
Then the demon shall return charging.
Again you'll drink water and drown him away.
Perservere. Repeat as necessary.
Whenever the demon returns, you drink water to send it away.
And you'll see: the more times you send it away, the longer it will take for it to return.
A nice example of diminishing return formula.
Eventually it won't return. And you've quit.
It's a try-to-believe thing.
Water is cheap and does you good in any case, what have you got to lose?
For the technical corner, Why Water?
Your desire to smoke is given to you by:
1) the actual addiction caused by the nicotine in your stream;
2) the habit of the gesture of hold a cigarette in your hand and bring it to your mouth.
Those two bastards work in synergy.
(By the way, pills & co may help with #1, but won't defeat #2. Many people who quit by pills, tend to restart after some time. But they're conveniently left out of the statistics. Guess why? What matters is that they spent a fortune in medical help they didn't really need. Of course nobody will tell you that water is such a panacea. It's bad for business, you understand) [/edit]
But drinking water kills the two birds with a stone.
On one hand it makes your kidneys operate more efficiently and clean your blood stream of nicotine at a faster rate (and since you're not smoking you aren't introducing other nicotine to clean).
On the other hand you substitute the devious habit of holding a cigarette with the healthy habit of holding a bottle of water.
Admittedly you'll nearly develop a compulsive need to drink water. Hrrm, for real.
But it'll fade soon enough (too bad) once you realize you've quit smoking.
There's no need to drink a whole glass of water everytime.
Take a big sip to fill the mouth, then gulp it.
Sip by sip, as many as are required to no longer feel that temporary wish to smoke.
Statistically the first 48 hours are the harder to endure (sleep-time is included, so it's not that bad)
You just have to drink water, water, and more water! The 48 hours will fly.
It's a chemical thing. Nicotine's grip on you is granitic until \~48 hours have passed since last you smoked, because the effects of nicotine won't start to fade sensibly before that time.
But past that threshold, the road becomes a slope in your favor.
I've painlessly quit smoking in 3 weeks. Perhaps 4. Oh Lord... no more than 5 for sure.
It's hard to tell. You don't care anymore long before you notice it. You just drink for drinking.
When that happens you've quit smoking. There's only to acknowledge it.