Quit Smoking Guide

Getting Started

• Decide positively that you want to quit. There are no if's, and's, or butt's, that's it! Your quitting! Try to avoid negative thoughts about how difficult it might be, and concentrate on the benefits of success.
• Studies of smokers who successfully quit smoking show that one of the most important traits of a successful quitter is their belief that they have the ability to quit smoking. Remember, anyone can quit smoking. It does not matter about age, health, or how long you've been smoking. Half of all people who have ever smoked have quit.
• List all the reasons that you want to quit. Every night before going to bed, repeat one of the reasons 5 times and think about why that particular reason is important to you.
• Develop strong personal reasons in addition to your health and obligations to others. For example, think of all the time you waste by taking cigarette breaks, rushing out to buy a pack, searching for a light, etc.
• Successful people in all walks of life become successful through planning. The same is true for smokers who successfully quit smoking. You must create a plan that you will follow daily.
• Begin to condition yourself physically: Start a simple but efficient exercise program. Now this does not mean that you have to run out and get a gym membership. At least pick up the pace a bit, a swift walk around the block or a bike ride would do if that is something that you body is not used to. Drink more fluids; get plenty of rest; and avoid fatigue.
• Research shows that smokers who take up a regular exercise program have a much higher quit-smoking success rate. The higher the level of activity, the higher the success rate. Smoking and exercise simply aren’t compatible. A Gallup Poll found that smokers who exercised were twice as likely to quit smoking versus smokers who did not exercise.
• Cigarettes do alleviate stress for many smokers. When you give up cigarettes, your stress level likely will rise. Exercise is an excellent stress reliever and can replace your dependence on cigarettes for stress relief.

• Reduced stress
• Increased stamina
• Increased feelings of well being and improved health
• Weight loss
• Improved muscle tone and physical appearance
• Increased self-esteem and sense of accomplishment
• Improved sleep
• Improved performance at work
• Improved attitudes and disposition

Ways to Quit

• Switch brands. Switch to a brand that is not as enjoyable as your regular brand.
• Change to a brand that's 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 used to functioning without nicotine. (If you smoke regular, go from regular to lights, then from lights to ultra lights.)
• Cut down the number of cigarettes you smoke.
• Smoke only half of each cigarette.
• Each day, postpone lighting your first cigarette 1 hour.
• Decide you'll smoke only during odd or even hours of the day.
• Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, make a donation 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 or some fruit instead of a cigarette for a "pick-me-up." ( The healthier you feel , the stronger you are.)
• Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day, it's time to set your target 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 smell of stale 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.
• If you usually smoke indoors , go outside!
• 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 toward an empty corner and focus only on the cigarette you are smoking and its many negative effects. Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.

Before completley 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.

The day you quit

• Throw away all your cigarettes and matches. Hide your lighters and ashtrays.
• 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, Just keep busy.
• 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 gift or do something special to celebrate.

Immediatley after quitting

• Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - 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. This is the most important time to stay focused. You don't want to be around smokers if possible.
• 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 a 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 do miss having something in your mouth, Try picking up a bag of lolli pop's at the store. Try toothpicks or a fake cigarette. You could be amazed how much of your addiction is based on the habit form of hand-to-mouth.
• 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, get rid of the cigarette lighter and ashtray, bring some juice to sip on, 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're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations where smoking isn't 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. Your not going to want to be socializing with a group of people that are going to go outside for a cigarette break.
• Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.

Find new habits

• Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.
• Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.
• Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using mouthwash.
• Enjoy the fact that you and/or your home will no-longer smell like smoke.
• Stretch often.
• Get plenty of rest.
• Pay attention to your appearance. Look and feel sharp.
• Try to find time for the activities that are the most meaningful, satisfying, and important to you.
• Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.
• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.
• Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.
• Never allow yourself to think that "one won't hurt" - it will.

• Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
• Drink a glass of water before your meals.
• Weigh yourself weekly.
• Chew sugarless gum when you want sweet foods.
• Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your pre-quitting weight.
• Have low-calorie foods on hand for nibbling. Use the Snack Calorie Chart to choose foods that are both nutritious and low in calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped popcorn without butter.
• Take time for daily exercise, or join an organized exercise group.

Dealing with withdrawal symptoms

• Dry mouth or sore throat
  Sip ice-cold water or fruit juice, or gums, or tongue chew gum
• Headaches
  Take a warm bath or shower. Try relaxation or meditation techniques.
• Trouble sleeping
  Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
• Fatigue
  Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of weeks.
• Hunger
  Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks.
• Tenseness or irritability
  Take a walk, soak in a hot tub, try relaxation or meditation techniques.
• Coughing
  Sip warm herbal tea. Suck on cough drops or sugarless hard candy.

• Where was I when I got the urge?
• What was I doing at the time?
• Whom was I with?
• What was I thinking?