Preparing a plan to quit smoking
One of the keys to stop smoking is definitely the preparation. An excellent way to prepare is to develop a plan to quit smoking. The plans to quit smoking:
- Combine strategies to keep you focused, confident and motivated to stop smoking
- Help identify the challenges you will face and ways to overcome them
- They can improve the chances of you definitely quitting smoking
The following steps will help you create your own personalized plan. As you go through these steps, keep a record of your plan always available.
Choose a date to quit smoking
When it comes to choosing a date, before it is better than later. Many smokers choose a date within two weeks to quit smoking. That will give you enough time to prepare. Think carefully about the date. Avoid choosing a day when you know you will be busy, stressed or tempted to smoke (for example, a night out with friends, days when you can smoke at work).
RunNico 21mg Nicotine Patches 7Pcs Step 1,2?3 Stop Smoking Aid,Nicotine Transdermal System,Smoking Cessation Products
Next step: Mark the date on your calendar. Write it somewhere you see it every day. That will remind you of your decision to stop smoking and give you time to prepare.
Tell your loved ones that you are going to quit smoking
Quitting smoking is easier with the support of important people in your life. Tell them in advance the date you plan to quit smoking. Explain how they can help you. We all need different things, so make sure your family and friends know exactly how they can help.
Next step: Support is one of the keys to stop smoking. However, it can be difficult to ask for help, even from the people closest to you. Review the recommendations to make sure you get the help you need .
Remove cigarette reminders
Getting rid of the things that remind you of a cigarette can help you stay firm while you stop smoking. Some of these things can be cigarettes, matches, ashtrays and lighters. It can also be helpful if everything in your work, your car and your home is clean and fresh. Even the smell of cigarettes can cause cravings to smoke.
Next step: Get rid of all your cigarettes and matches. Present or throw away your lighters and ashtrays. Do not keep a pack of cigarettes "just in case you have doubts".
Identify your reasons for quitting
Each person has their own reasons to quit smoking. Maybe it's to be healthier, save some money or take care of your family. When preparing to quit smoking, think about your own reasons for quitting. Remember them every day. They can be an inspiration to definitely quit smoking.
Next step: Prepare a list of all the reasons why you want to quit smoking . Keep it in a place where you can see it every day. Every time you feel cravings for smoking, review your list. That will keep you motivated to continue without smoking. Do you find it hard to think of reasons to stop smoking? Complete our list of reasons to stop smoking , and discover your motivation to achieve it.
Identify your triggers
Smoking is linked to many parts of the smoker's life. Certain activities, feelings and people are linked to the habit of smoking. When you encounter these things, they can "unchain" or awaken your need to smoke. Try to anticipate these triggers and develop ways to deal with them.
Next step: Prepare a list of everything that causes you to smoke. Now write a way to manage or avoid each item on your list. Keep the list close while you stop smoking. Is it difficult for you to prepare the list? Find examples of ways to deal with the triggers on our page about cravings. Identify your triggers and receive recommendations for dealing with them by completing our Trigger Checklist .
Develop strategies to cope with withdrawal symptoms
Nicotine is the chemical that cigarettes contain and produces addiction. When you stop smoking, your body has to adapt to not having nicotine. This is called withdrawal symptoms. Withdrawal symptoms can be unpleasant, but you can overcome them. Developing strategies to cope with withdrawal symptoms in advance can help you quit smoking for good.
Next steps: Medications and behavioral changes can help you manage withdrawal symptoms. There are many stop-smoking medications that are sold without a prescription. Make sure you have them on hand before you quit smoking. Although the medications will help, they do not do all the work for you. Develop other quit smoking strategies that you can use along with the medications. Remember that withdrawal symptoms, even cravings, will disappear with each day that passes without smoking.
Have places you can go to for immediate help
Quitting smoking is more difficult during the first weeks. You will have to deal with annoying sensations, temptation to smoke, withdrawal symptoms and cravings for smoking. Make sure you have support options at all times, be it a telephone support line, a support group or a good friend.
Next steps: Plan to use a variety of support options to quit smoking. Keep them handy in case you need them during the process. These are some options you can consider:
- SmokefreeTXT : a mobile messaging service designed for adults and youth in the United States who are trying to quit smoking.
- Telephone support lines : If you want to talk to a counselor to stop smoking now, call 1-855-DÉJELO-YA (1-855-335-3569).
- Support groups: Visit the website of your county or state to find out if they offer smoking cessation programs in your area.
- Friends and family: Getting support from important people in your life can make a big difference when you quit smoking.
- Medications : If you use medicines to quit smoking, such as the patch, gum or candy, make sure you have them on hand.
Prepare awards for your achievements
Quitting smoking occurs one minute, one hour and one day at a time. Reward yourself while quitting smoking. Celebrate individual accomplishments, such as being 24 hours without smoking, a week without smoking and a month without smoking. Quitting smoking is difficult, so you should be proud of your achievements.
Next steps: You should feel proud every time you reach a goal. Pamper yourself with a good dinner, a trip to the cinema or another activity in which you do not smoke. Plan your goals ahead of time and prepare free cigarette prizes for each one.