Preparing to Quit Smoking

Posted: Oct. 1, 2005

Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you're prepared. Before you quit, start by taking these five important steps:

S = Set a quit date.
T = Tell family, friends, and co-workers that you plan to quit.
A = Anticipate and plan for the challenges you'll face while quitting.
R = Remove cigarettes and other tobacco products from your home, car and work.
T = Talk to your doctor about getting help to quit.

Steps to take on your quit day
Remind your family and friends that today is your quit date. Ask them to support you during the first few days and weeks. They can help you through the rough spots.

Keep busy!
- Go to a movie.
- Exercise.
- Take long walks.
- Go bike riding.

Spend as much free time as you can where smoking isn't allowed. Some good places are malls, libraries, museums, theaters, department stores and places of worship.

Do you miss having a cigarette in your hand? Hold something else. Try a pencil, a paper clip, a marble or a water bottle.

Do you miss having something in your mouth? Try toothpicks, cinnamon sticks, lollipops, hard candy, sugar-free gum or carrot sticks.

Drink a lot of water and fruit juice. Avoid drinks like wine and beer. They can trigger you to smoke.

Stay away from what tempts you
Instead of smoking after meals, get up from the table. Brush your teeth or go for a walk.

If you always smoke while driving, try something new: Listen to a new radio station or your favorite music. Take a different route. Or take the train or bus for a while, if you can.

Stay away from things that you connect with smoking. Do it today and for the next few weeks. These may include:
- Watching your favorite TV show
- Sitting in your favorite chair
- Having a drink before dinner

Do things and go places where smoking is not allowed. Keep this up until you're sure that you can stay smoke-free.

Remember, most people don't smoke. Try to be near non-smokers if you must be somewhere you'll be tempted to smoke, for example, at a party or in a bar.

Remember: The urge to smoke will come and go. Cravings usually last only for a very brief period of time. Try to wait it out.

Source: www.smokefree.gov

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