Tips To Quit Smoking
The Butt Stops Here: Tips to Quit Smoking
- SET A QUIT DATE– 7- 14 days from now.
- BEHAVIOR CHANGES– Practice these the week before you quit.
- Never smoke when you first get the urge. Wait 5 minutes.
- Keep cigarettes out of reach.
- Buy only one pack at a time.
- Cut down on the places you smoke.
- Switch brands.
- Start smoking later every day.
- Smoke fewer cigarettes every day.
- CHANGE YOUR ATTITUDE
- Make a commitment- a firm decision that says, “I will quit smoking.”
- Write a list of all the reasons why you want to quit. The reasons should be very personal and very important to you. Read this list every day.
- KEEP TRACK OF WHEN YOU SMOKE
- For at least one week, write down on a sheet of paper every cigarette you smoke, what you are doing, and how strong your desire is based on a scale of 1-5.
- MAKE A PLAN- Having kept track of your smoking, you know your triggers.
- On a sheet of paper, write down the smoking trigger and next to it write, “Instead of smoking, I will…”
- FEAR OF QUITTING
- It’s a life change, not very comfortable, and many fear they will not succeed.
- Think of fear as extra energy to help you stay focused on quitting.
- Take it one day at a time.
- Ask your friends for support.
- Think positive! No one ever died from quitting smoking.
- Include your own spirituality.
- THE 6 “D’s”– These are tips that help almost every quitter.
- DEEP breathe
- DRINK a lot of water
- DISTRACT yourself
- DIAL a friend
- DELAY
- DO physical exercise
- MAKE A SURVIVAL KIT
- Your survival kit should include things that you can use as cigarette substitutes like hard candy, mints, toothpicks, plastic straws, swizzle sticks, a stress ball, or any small ball that you can squeeze when you feel stressed.
- QUIT DAY
- Remove all cigarettes from car, home, and work.
- Keep busy.
- Know your plan and stick to it.
- Practice the 6 D’s every day.
- REWARD YOURSELF
- You are going to have more money as an ex-smoker- use that money and buy something special for yourself.
- Give yourself positive strokes like, “I’m proud of you.”
- Start keeping a list of all the positive effects of quitting smoking.
- COPING SKILLS
- Take naps
- Go easy on yourself
- Do relaxation exercises
- Plan something fun
- Read
- Stay away from caffeine
- CRAVINGS LAST 1-3 MINUTES
- A craving will pass whether you smoke or not. Wait it out, it’s only 3 minutes. Use the 6 D’s.
- WITHDRAWAL SYMPTOMS
- Common symptoms include headaches, sleeplessness, inability to concentrate, cough, weight gain, and feeling cranky, nervous, and/ or sad.
- Nicotine Replacement Therapies such as the patch, gum, or lozenge, Bupropion, or Varenicline can help. Talk to your doctor or pharmacist about what works best for you.
- DON’T SLIP
- If you slip, get right back on track as soon as possible. Call a friend, get rid of cigarettes, change your surrounding, leave the situation, take a walk, and read your list of reasons for quitting smoking.
- Beware of the “Just one”