Two weeks before quitting
- Set a quit date and stick to it-not even a single puff or pinch!
- Make a list of all the reasons you want to quit.
- Only smoke outside until your quit date. This will make your home smell better.
- Think about past quit attempts. What worked and what did not?
One week before quitting
- Plan how to avoid your smoking “triggers.”
- Cut down on the number of cigarettes you smoke each day.
- Make a list of people you can turn to when cravings hit hard
- Decide how you will celebrate your first week without cigarettes.
- Stock up on sugarless gum and other health snacks to help you deal with cravings.
- The night before you quit, throw out all cigarettes. Put away ashtrays.
Your first week smoke-free
- Drink lots of water.
- Wash your clothes to get rid of the smell of smoke.
- Try deep breathing and mediation to help you get through cravings.
- Keep busy.
Get Support and Encouragement
- Tell your family, friends and coworkers you are quitting.
- Talk to your doctor or other health care provider.
- Get group, individual, or telephone counseling.
Learn New Skills and Behaviors
- When you first try to quit, change your routine.
- Reduce stress.
- Distract yourself from urges to use tobacco products.
- Plan something enjoyable to do everyday.
Get Therapy and Use It Correctly
- Talk to your health care provider about which therapy will work best for you.
- Nicotine gum- over-the-counter.
- Nicotine lozenges- over-the-counter.
- Nicotine patch- available over-the-counter.
- Bupropion SR-available by prescription.
- Nicotine inhaler- available by prescription.
- Nicotine nasal spray- available by prescription.
- Alternative therapies- hypnosis, acupuncture.
Be Prepared for Relapse or Difficult Situations
- Avoid alcohol and caffeine.
- Be careful around other smokers.
- Improve your mood in ways other than using tobacco.
- Eat a healthy diet and stay active.