Quit smoking can be one of the most difficult, yet rewarding for a person to do. Most smokers' say they would like to quit and may have tried at least once. Some are successful the first time, but many others try a number of times before they finally give up for good.
The following resources may help to quit.
- Think about cutting down/quitting
Talk to others about smoking. Observe how non-smokers react to smokers. Observe negative aspects of smoking. Smoke in front of a mirror to see exactly what goes inside when you smoke.
- Seek more information about quitting
Be in touch with ex-smokers to know how they did it. Convey a friend that you're exploring healthier alternatives for smoking. When you feel an urge to smoke, wait a minute before lighting up; experience the urge totally and think of other ways to respond to it.
- Modify your smoking risk (switch brands, cut down, etc.).
Start a smoking journal and record when you smoke more or less than usual. Try stress-reduction techniques. Switch to a lower tar brand. Reward yourself for each risk modification.
- Decide to quit without any date set
Keep track of the number of cigarettes you smoke each day. Stop buying cartons; buy only one pack at a time. List the reasons you want to quit. Switch brands every week.
- Set a quitting date
Sign a stop-smoking contract. Sit in the non-smoking zone of restaurants and airplanes. Prepare at least three responses to your top 10 cigarette triggers.
- Refrain from smoking for 24 hours.
Discard all your ashtrays. Pamper yourself as much as possible.
- Complete your first week as a nonsmoker.
Treat yourself to daily rewards (massages, hot baths, etc.). Avoid smoking and drinking areas. Notice how much better your food tastes.
- Complete your first month
Begin a regular exercise program. Add one new stress-reduction technique to your activities each week. If you've been using a nicotine replacement, begin to cut back.
- Complete your first year.
Throw a party to celebrate!
|
