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Maybe this is the fifth time you've tried to quit smoking.
Or, it might be the first. However many times you've tried, it's important to
know whether you're really ready to kick the habit. People struggle with different
things when they quit. Women may have different challenges than men. Some people
worry about their weight. But there are ways to stay motivated. Being emotionally
prepared for the quitting process can help promote success.
| tips for getting started |
- Talking with your family, including your children, as well as friends
and coworkers can make quitting easier. Tell them you've resolved to
quit now and may need their help and understanding from time to time.
- Recruit the help of a successful ex-smoker.
- Make a list of people who you can contact to help you through different situations.
- Make absolutely sure that you have NO cigarettes, tobacco, lighters, or ashtrays.
- DON'T keep anything hidden for an "emergency" or a "rainy day".
- For a short while, give up things you associate with smoking - such as coffee and tea, or alcohol.
- Keep busy. Plan activities.
- Keep your hands active.
- Avoid reminders of where you often smoked. Don't sit in your favorite
chair. Eat in a different room than usual or at a different table.
- Stay in non-smoking areas as much as possible.
- Refuse to give up. Stopping smoking is a process: deciding, planning,
surviving as a new quitter, and staying a non-smoker.
- Change the way you think about smoking.
- Focus on not smoking one day at a time—don't worry about tomorrow, next month, or next year.
- Review your progress often and congratulate yourself.
- Plan to give yourself a reward (e.g., a trip or vacation) with the
money you'll save from not buying cigarettes or tobacco.
- Success depends on good planning, not willpower.
- You are choosing not to smoke—that puts you in control.
- As each day goes by, your addiction gets weaker.
- Just one cigarette can undo all of your hard work.
- Get plenty of rest and eat healthfully.
- Whether or not you smoke, the craving will pass. Look at it as just getting through the next 2 minutes.
- If you get an urge to smoke, wait 2 minutes.
- Remember why you want to stop smoking for good.
- Talk with your healthcare provider and follow your healthcare provider's instructions.
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