Roughly 480,000 U.S. deaths are attributed to smoking, 29% of which are due to Lung Cancer, while 28% are from Ischemic Heart Disease. Smoking addiction is one of the most common addictions in the U.S. yet so many don’t entirely understand the true cost of smoking. You can’t wake up in the morning without feeling the need to smoke, you can’t get through the day without multiple smoke breaks because the anxiety you feel without smoking is crippling.

But in truth, you can never really gain anything of value from this addiction, but you can lose so much from smoking addiction. If you are struggling with a smoking addiction, you need to know that you don’t have to be one of these statistics. If you have come to the decision and are ready to quit the addiction, here some tips to help you on your way to success:

1. Find an accountability partner

Holding yourself accountable is a highly effective way to keep yourself honest when you are fighting an addiction, and an accountability partner can do just that. This can be a family member, a close friend, a counselor, try finding a smoking cessation program. Tell them your goal, ask them to help hold you accountable for achieving that goal with regular contact and updates on how you are doing on your journey.

2. Lots of water

This may sound like an overly simple tip, but water is a hugely useful tool on your journey to success. Water is hugely beneficial for your body’s cleansing processes, and as an added plus, is also beneficial in weight regulation.

Smoking causes many negative health effects, but one of them is dehydration. There’s nothing better you could do for your body than quit smoking and re-hydrate! Not only is it great for rehydration, but water also works as a great distraction during those urges to take a smoke break. Instead of going out for a smoke, take a water break, and focus on healing your body, and supporting its natural functions. Be sure to keep a water bottle on hand for those moments you know you’ll be struggling to resist.

3. Nicotine replacement products

These products can be hugely beneficial when first beginning your journey. Nicotine gum, and the nicotine patch are generally easy to find, and can work great alongside other therapeutic methods.

4. Re-evaluate friendships

Are your friends supportive, and sensitive to your goal? Are they a good influence during this time in your life? These are some hard, but necessary questions to ask because as the saying goes “show me your friends, show me your future”. It’s hard to successfully quit any addiction if you are consistently spending time with people who are actively addicted as well. Do your friends smoke while you are around? While this is a hard decision to make, perhaps you need to find some friends who are considerate of your goals and support you.

5. Clean up your life

You’re making a huge decision. This is something that has controlled your life for too long. It’s time to make some changes. Wash your clothes, clean out your car, get rid of all smoking paraphernalia. Don’t remind yourself that smoking is an option, get the scent out of all your clothing, as well as your car. Don’t keep anything around that can cause you to backtrack.

6. Self-love and encouragement

You are doing great. A little self-encouragement and self-love can go a long way. You are working hard to make a huge lifestyle shift, and it shows. Post meaningful words or images that are important to you, a family photo, and favorite quote, and post these things in your line of sight. Use these as reminders of why you want to quit, and encourage yourself to keep going.