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Cigarette
Smoking: Prepare Yourself to Quit!
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There
are many reasons for smoking: peer pressure, the nicotine, the feel
of the cigarette, and many others. However, there is a more important
reason to stop smoking: your health! Decide positively that you
want to quit. Try to avoid negative thoughts about how difficult
it might be. List all reasons you want to quit. Every night before
going to bed, repeat one of those reasons 10 times. Develop strong
personal reasons in addition to your health and obligations to others.
For example, think of all the time you waste taking cigarette breaks,
rushing out to buy a pack, hunting for a light, etc. Begin to condition
yourself physically: Start a modest exercise program; drink more
fluids; get plenty of rest; and avoid fatigue. Set a target date
for quitting: perhaps a special day such as your birthday, your
anniversary, or the Great American Smokeout. If you smoke heavily
at work, quit during your vacation so that you're already committed
to quitting when you return. Make the date sacred, and don't let
anything change it. This will make it easy for you to keep track
of the day you became a nonsmoker and to celebrate that date every
year.
Knowing What to Expect
Have
realistic expectations­pquitting isn't easy, but it's not
impossible either. More than 3 million Americans quit every year.
Understand that withdrawal symptoms are temporary. They usually
last only 1-2 weeks. Know that most relapses occur in the first
week after quitting, when withdrawal symptoms are strongest and
your body is still dependent on nicotine, Be aware that this will
be your hardest time, and use all your personal resources­pwillpower,
family, friends, and the tips in this booklet­pto get you
through this critical period successfully. Know that most other
relapses occur in the first week after quitting, when situational
triggers, such as a particularly stressful event, occur unexpectedly.
These are the times when people reach for cigarettes automatically,
because they associate smoking with relaxing. This is the kind of
situation that's hard to prepare yourself for until it happens,
so it's especially important to recognize it if it does happen.
Remember that smoking is a habit, but a habit you can break. Realize
that most successful ex-smokers quit for good only after several
attempts. You may be one of those who can quit on your first try.
But if you're not, don't give up. Try again.
Involving
Someone Else
Bet
a friend you can quit on your target date. Put your cigarette money
aside for every day , and forfeit it if you smoke. (But if you do
smoke, don't give up. Simply strengthen your resolve and
try again.) Ask your friend or spouse to quit with you. Tell your
family and friends that you're quitting and when. They can be an
important source of support both before and after you quit.
Ways
of Quitting
Switch
Brands
Switch
to a brand you find distasteful. Change to a brand that is low in
tar and nicotine a couple of weeks before your target date. This
will help change your smoking behavior. However, do not smoke
more cigarettes, inhale them more often or more deeply, or place
your fingertips over the holes in the filters. All of these will
increase your nicotine intake, and the idea is to get your body
use to functioning without nicotine.
Cut
Down the Number of Cigarettes You Smoke
Smoke
only half of each cigarette.Each day, postpone the lighting of your
first cigarette 1 hour.Decide you'll only smoke during odd or even
hours of the day. Decide beforehand how many cigarettes you'll smoke
during the day. For each additional cigarette, give a dollar to
your favorite charity. Change your eating habits to help you cut
down. For example, drink milk, which many people consider incompatible
with smoking. End meals or snacks with something that won't lead
to a cigarette. Reach for a glass of juice instead of a cigarette
for a "pick-me-up."Remember: Cutting down can help you
quit, but it's not a substitute for quitting. If you're down to
about 7 cigarettes a day, it's time to set your target quit date
and get ready to stick to it.
Don't
Smoke "Automatically"
Smoke
only those cigarettes you really want. Catch yourself before
you light up a cigarette out of pure habit. Don't empty your ashtrays.
This will remind you of how many cigarettes you've smoked each day,
and the sight and the smell of stale cigarettes butts will be very
unpleasant.Make yourself aware of each cigarette by using the opposite
hand or putting cigarettes in an unfamiliar location or a different
pocket to break the automatic reach. If you light up many times
during the day without even thinking about it, try to look in a
mirror each time you put a match to your cigarette; you may decide
you don't need it.
Make
Smoking Inconvenient
Stop
buying cigarettes by the carton. Wait until one pack is empty before
you buy another.Stop carrying cigarettes with you at home or at
work. Make them difficult to get to.
Make
Smoking Unpleasant
Smoke
only under circumstances that aren't especially pleasurable for
you. If you like to smoke with others, smoke alone. Turn your chair
to an empty corner and focus only on the cigarette you are smoking
and all its many negative effects. Collect all your cigarette butts
in one large glass container as a visual reminder of the filth made
by smoking.
Just
Before Quitting
Practice
going without cigarettes. Don't think of never smoking again.
Think of quitting in terms of 1 day at a time. Tell yourself
you won't smoke today, and then don't. Clean your clothes to rid
them of the cigarette smell, which can linger a long time.
On
the Day You Quit
Throw
away all your cigarettes and matches. Hide your lighters and ash
trays.Visit the dentist and have your teeth cleaned to get rid of
tobacco stains. Notice how nice they look and resolve to keep them
that way. Make a list of things you'd like to buy for yourself or
someone else. Estimate the cost in terms of packs of cigarettes,
and put the money aside to buy these presents. Keep very busy on
the big day. Go to the movies, exercise, take long walks, go bike
riding. Remind your family and friends that this is your quit date,
and ask them to help you over the rough spots of the first couple
of days and weeks. Buy yourself a treat or do something special
to celebrate.
Immediately
After Quitting
Develop
a clean, fresh, nonsmoking environment around yourself at work and
at home. Buy yourself flowersp;you may be surprised how much you
can enjoy their scent now. The first few days after you quit, spend
as much free time as possible in places where smoking isn't allowed,
such as libraries. museums, theaters, department stores, and churches.
Drink large quantities of water and fruit juice (but avoid sodas
that contain caffeine). Try to avoid alcohol, coffee, and other
beverages that you associate with cigarette smoking. Strike up conversation
instead of a match for a cigarette. If you miss the sensation of
having a cigarette in your hand, play with something else a pencil,
a paper clip, a marble. If you miss having something in your mouth,
try toothpicks or a fake cigarette.
Avoid
Temptation
Instead
of smoking after meals, get up from the table and brush your teeth
or go for a walk. If you always smoke while driving, listen to a
particularly interesting radio program or your favorite music, or
take public transportation for a while, if you can. For the first
1-3 weeks, avoid situations you strongly associate with the pleasurable
aspects of smoking, such as watching your favorite TV program, sitting
in your favorite chair, or having a cocktail before dinner. Until
you are confident of your ability to stay off cigarettes, limit
your socializing to healthful, outdoor activities or situations
where smoking is not allowed. If you must be in a situation where
you'll be tempted to smoke (such as a cocktail or dinner party),
try to associate with the nonsmokers there. Try to analyze cigarette
ads to understand how they attempt to "sell" you on individual
brands.
Resources:
in part from the National Institutes of Health
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