Quitting smoking is hard! Make it easier with a plan of action today!
When you’re ready to quit taking a plan of action with some simple steps can help make it easier. Here are selected guidelines to get you started.
Commit to Quit
Set Your Quit Date To Become Smokefree:
- Take your time to prepare yourself to quit. Doing this helps you build skills and the confidence you need to make your life smoke-free.
- Do not wait too long. Pick a quit date that is not too far ahead in the future, leaving you changing your mind. Doing this leaves you less motivated and chooses a date at least a week or two.
- Create a quit plan to help you stay focused. With a quit plan, you can personalize it to keep you focused, motivated and confident.
Are you having a hard time setting your quit date? Sign up for a text program such as Practice Quit to help you learn the skills to quit for good. There is no rush using the program, and you can practice your quit for one, three, or five days. Try the program. You have nothing to lose.
Why Are You Quitting?
When you know the reason as to why you want to quit, it helps to keep you motivated. People quit smoking for different reasons. What is yours:
- Are you concerned about your health?
- Do you want to keep your family safe?
- Maybe you dislike something about smoking.
- How is your smoking affecting your health?
- Will your life get better, and how will it get better after quitting?
These are all questions you can ask yourself, as there are different reasons why people quit. So think about why you want to stop before setting up your plan of action.
Learn to Handle Your Cravings and Triggers
Triggers can arise from different things such as places or another person smoking in your company. Knowing your triggers helps you to deal with them when it arises. Even cravings are temporary and can become intense. Get healthy ways to distract your mind allowing the desire that is temporary to subside? Gather a list of activities ahead of time you can do when those cravings happen to get worse.
Be Prepared for the Nicotine Withdrawals
The first couple of weeks is the worst when quitting making you feel uncomfortable craving for a cigarette. Yes, these symptoms are unpleasant whether you are going for counseling, using tools, medication, or going cold turkey. Your body is adjusting to not getting your daily nicotine fix, and for some, it is worse than for others. You may feel:
- Unable to sleep
- Frustrated, mad, or cranky
- Restless, anxious, or nervous
- Trouble thinking clearly
Yes, you may feel tempted to smoke to help relieves your feelings. But they are only temporary, no matter how powerful your nicotine withdrawal feels. There are different ways you can deal with it using NRT to help reduce the symptoms.
You can find it available in different forms, from sprays, inhalers, gum, to prescriptions. Using them is safe and effective to help you quit smoking for good.
Explore All Your Quit Smoking Options
Quitting on your own is difficult and going cold turkey is not your only choice. Research your options available to improve the chance of a successful quit. You can:
- Sign up for a text message program or text the word QUIT to 47848
- Make use of a smartphone app free available on Google Play Store or the Apple Store
- Join a support group on social media to stay connected with others also trying to quit
- Chat with a smoking counselor or an expert on the National Cancer Institute Quitline 1-877-44U-QUIT
The important thing is to find a method to quit that works for you.
Confide in Family and Friends
When you quit smoking, it is easier if the people in your life know that you plan to stop for added support. Explain to them how they can help quit by:
- Informing them with the reasons as to why you want to stop.
- Ask family and friends to check in on how things are going.
- Confide in them to help you with ways to stay smoke-free by going to the theatre, restaurant, or a movie.
- Ask a family member or a friend who smokes to start quitting with you.
- Alert everyone that you are planning to quit and should not smoke around you.
When you get the support, you need you can become smoke-free with a successful quit.