Top Ten Quit Smoking Tips
- Quit with help
The most successful way to quit is with counseling or medication. Set a date on which you will quit and stick to it. Throw away your cigarettes, matches and ash trays. Find quit resources. - Remember, you are not alone
Ask your family and friends to support your decision to quit. Talk with your doctor about quitting. Support and guidance from a physician is a proven way to better your chances to quit. Help a friend by sending an e-card. - Remind yourself of the benefits of quitting
Make a list of the reasons why you want to quit smoking and put it somewhere you will see it: the bathroom mirror, the refrigerator, the front door or on the car dashboard. Keeping the list will help you get through those periods when your resolve to quit weakens. - Think positively
Think of yourself as a non-smoker, not as a deprived ex-smoker. If you feel temptations to smoke, think about something else - a nice day out, a meal or a pleasant memory. The less you think about smoking the easier it will be to remain smoke-free. Remember that you’re doing something healthy for your body and lifestyle. - Avoid triggers
Remember alcohol and coffee are often triggers for smoking. Try to avoid alcohol if it weakens your willpower and limit tea and coffee to a few cups a day. Drink decaffeinated coffee, water or fruit juice instead. - Remove any temptation
Don't be tempted in relaxed surroundings, such as holidays, or in the evening after work, and risk ruining all your hard work with just one cigarette. Remember, the occasional cigarette will only make you crave more. - Substitute something for a cigarette
If you're in a social situation, try carrying a non-alcoholic drink or water to keep your hands occupied. Chewing ordinary gum or sucking a hard candy can help you to resist that urge to smoke. Additionally, use some sort of nicotine replacement gum or lozenge. - Stay busy
Whenever you feel the urge to smoke, take your mind off it by keeping active. Early evenings are often the most difficult time. You could decide to try a new hobby, decorate or exercise. Remember, the craving will only last a few minutes, so just don't give in! Giving up smoking is the perfect opportunity to slim down and cross things off your “To-Do” list. - Reward yourself regularly
One thing you may notice when you quit smoking is the amount of money you save. Take that money that you would have spent on cigarettes and buy yourself something nice. Find out how much you can save. - Don't give up! If at first you don't succeed . . .
...relapses can happen, so don't despair. Many ex-smokers usually try several times before being successful. Think of your relapse as a temporary set back, rather than a failure. Use the experience and learn from it so that next time you won't be tempted again. Find a quit coach.
Adapted from Nicorette consumer website, "Stop Smoking Tips" subpage (January 2010).
