Getting Ready to Quit
Set a Quit Date
Decide the date on which you are going to stop. Don't decide to TRY. Simply decide to STOP. Make it a day when you won't be under much stress, but don't find excuses for putting off your quit date. Set a day about a week from now and get mentally prepared to quit.
Get Support
Family, friends, and workmates can be a big help to someone who wants to stop smoking. Here are some things you can ask them to do:
- "Please put up with me if I am short tempered or irritable the first few days after I stop smoking. This will go away soon."
- "Don't tempt me. Seeing and smelling cigarettes will make it harder for me to stop. So, please don't offer me a cigarette. And, if possible, don't smoke in front of me."
- "Be helpful. Keep telling me that you are glad that I stopped smoking."
- "Reward and praise me. Do small things to show that you are proud of me."
- "Don't nag. Be understanding."
- "Give me encouragement when I am finding it difficult. Tell me to stay with it."
Try to find an ex-smoker to act as a support person- someone who's been through it him or herself. Find a person that you can call anytime- someone who'll listen, not judge. You may also want to join an ex-smoker's support group- if there's one in your area.
Plan Your "Survival Kit"
You'll need substitutes for your smoking. You can get oral satisfaction from low calories snacks, chewing gum, or toothpicks. You can keep your hands busy with pencils, worry beads, or a squash ball.
You should also decide whether you are going to use skin patches, chewing gum, mouth spray, or an inhaler containing nicotine.
These aids can help reduce withdrawal symptoms after you give up. Speak to your doctor or pharmacist as soon as possible. But you can quit without using aids.
Decide on Your Rewards
Because you're making a major life change, you should give yourself regular treats. Plan small rewards that you can give yourself along the way.
These rewards don't have to be expensive. And you can pay for them by using money you save by not buying cigarettes. Some examples are books, flowers, back rubs, and finding more time for your hobbies. Put the money you save in a jar every day and watch it grow. Buy thank you gifts for the people who helped you the most.
Ways of Quitting
Your best chance of success is to make a clean break from cigarettes rather than slowly cutting down. If you try to cut down, each cigarette becomes more important to you, making it very difficult to give up the last few cigarettes.
However, everyone is different and you may prefer to cut down slowly before quitting.
- Start smoking less of each cigarette
Begin to reduce the number of puffs you take on each cigarette. Start by drawing a ring around you cigarette at the halfway point. Only smoke up to this point and then stop. Each day move the ring down so you smoke less and less of each cigarette.
- Turn off your automatic pilot
Put an elastic band around your cigarette pack so that, to open the lid, you'll be forced to remove it. This will stop you from automatically reaching for a cigarette because you'll have to make a conscious decision to smoke.
So, from today, smoke only those cigarettes you really want.
- Just say 'no!'
Only smoke your own cigarettes and refuse all offers from now on.
"The best way to stop smoking is just to stop - no ifs, ands, or butts." - Edith Zittler