11 Ideas to Help You Quit Smoking

Posted on 06. Dec, 2010 by Julia Barnard in Articles, change, smoking

If you want to make a change in your life, it’s worth carrying out a bit of preparation work to enhance your chances of success. This is especially so if you want to quit smoking as it is an addictive habit that is embedded into your daily routine. Many people each year successfully give up smoking. You too can succeed and hopefully these ideas will make it easier for you.

Choose your quit date

Think carefully about this date, as that first day may be a tough one. Would a weekend be better? Also, make sure it gives you enough time to prepare yourself. Two weeks may seem a long time away, but it will soon arrive and at least you will be ready for it. Note the date in your diary or calendar.

Know what you are up against

How much do you currently smoke? What times of day do you tend to have a cigarette? Where are you? Does a certain mood make a difference? Ideally, monitor your habit for a week, keeping notice of patterns that emerge. Be honest as this is for your benefit. If you want to change, you need to know exactly what it is you are trying to change.

Risks of smoking / benefits of stopping

Do some research so you are clear on why smoking is a problem. Whilst there, seek out information on the benefits of quitting. Benefits begin minutes after your last cigarette and continue for the next 15 years. Knowing this information will help remind you of why you want to change. To get you started, visit http://www.cdc.gov/tobacco.

Reasons for quitting

Put pen to paper and detail as many reasons as possible for why you personally want to quit. How will your life be different? You have researched the benefits to your health and you could add these to your list, especially those that hit home. Make sure you ‘own’ what you write. “I am doing this for my health” is better than “my doctor said I should”.

Withdrawal symptoms

Nicotine is a highly addictive drug. When you quit, it is likely you will experience withdrawal symptoms as you are no longer taking in nicotine and your body is working to remove toxins from your body. Symptoms can include: cravings, restlessness, anxiety, depression, tiredness and dizziness. Take the time to discover other symptoms, because forewarned is forearmed. Bear in mind, after just three weeks the symptoms should all be over.

Set up rewards

Never underestimate the impact a reward can have on changing your behaviour. To help you be successful, it is worth setting up daily, weekly and monthly rewards as well as a long-term one. These will begin once you quit smoking. Choose rewards that are meaningful to you and that you will not receive any other way. Depending on the time passed, make your rewards worthy of your efforts. So your monthly award will be greater than your daily award. For your long-term reward, you should wait a minimum of six months without smoking and it should be something major. Remember the money saved on cigarettes can be used for your rewards.

Introduce strategies

How are you going to occupy yourself during those times when you would normally smoke? If you can keep busy when a craving hits for just five minutes, the craving is reduced. Try to consider all situations: work, home, evenings and weekends and consider as many strategies as possible. Ideally they should occupy your hands, mouth and mind. Here are some ideas: chew gum, eat lollies, fruit or nuts, drink a glass of water, knit, exercise, do some gardening or cooking, see a movie, read, clean your teeth, take up a hobby, play computer games. Whatever you choose, make sure it is readily available to you on quit day.

Obtain support

Try to arm yourself with as much support as possible. Consider family, friends and colleagues. Do you know anyone who has quit? How will you contact them? What is their availability? Then there’s practical support, which includes nicotine replacement therapy. NRT will help you wean off the nicotine and comes in varied types. Speak to your doctor if this is of interest to you. You may also consider telephone helplines. Do your research to find out the relevant one for your country and have their number handy. Finally, don’t forget yourself as a source of support. Perhaps you might like to say an affirmation that is meaningful to you. For example: “I am healthier and wealthier each day I go without a cigarette”.

Know your barriers

It is important to consider those things in your life that may cause you difficulties in your quest to quit. Getting prepared now, means you will have strategies in place if the need arises. Think about your home, work and social life. Are there others who smoke? How will you handle it? Is there anyone who will tempt you to smoke or laugh at your efforts? How will you respond? What about smokers coming into your home? Will you ban smoking? What will you do instead of taking a cigarette break at work? Do you go to places where smoking is common? How will you manage? Are there other activities you could do?

Tweak your routine

Smoking is part of your daily life. As such it would help if you could change your routine slightly. Think about small changes you could make so that you do new things instead of when you would normally smoke. The strategies you have identified in the earlier activity may help you establish new habits. So for example, instead of smoking in bed first thing, you go straight downstairs and prepare breakfast.

The night before quit day

Before going to bed, gather up all your smoking paraphernalia: lighters, matches, ashtrays, left over cigarettes and throw them in the bin. If you have sentimental attachments to lighters or ashtrays, store them away where you cannot see them. Make sure you have your strategies in place and get ready for a new, healthier life.

Remember

A setback is not a failure, so there’s no need to give up. Just start again the next day.

Tags: activities, anxiety, change, depression, exercise, habit, health, hobbies, meaning, mood, smoking, support