Making Plans

Worried that you just can’t quit?  Quit before, but started smoking again?  Remember that the average former smoker tries about 6 times to quit before they are successful.  The best way to be successful is to have a plan!

First things first

Next step – set a quit day

Your quit day plans

Online quitting

First things first … pick a day and write down all the cigarettes you have that day.  Also write down what you were doing and how you felt at the time.  After a day of tracking your cigarettes you’ll have a better idea of when and why you smoke.  Making plans based on these two things will help you stay on track.  Write down anything from the list below that you think you can use and add your own ideas.

Instead of smoking …

When you have finished a meal or a snack, you could:

• Think: “I can do it; I can sit here and be smoke-free.”

• Distract yourself: Get up right after eating and do something else.

• Reach for hard candy, gum or toothpicks (where you had once kept your cigarettes).

• Brush your teeth or use strong mouth wash

When you are drinking an alcoholic beverage, you could:

• Think: “If I can limit my drinks, I can choose not to smoke.”

• Avoid pubs and bars that allow smoking or go with non-smoking friends

• Avoid alcoholic beverages during the quitting process altogether.

When you see others smoking, you could:

• Think about not smoking one hour at a time.

• Leave the situation. Plan to avoid places people smoke in the future.

• Reach for hard candy, gum or toothpicks (where you had once kept your cigarettes).

When you are offered a cigarette, you could:

• Politely say “no thank you”. Remember: no explanation is needed.

• Tell the person you've recently quit. Ask for their support.

• Leave the situation. If necessary, avoid this person in the future.

When you are drinking coffee, you could:

• Switch to juice in the mornings

• Have your coffee in a smoke-free coffee shop

• Reach for toothpicks.

• Do something else with your hands.

When you feel anxious or nervous you could:

• Think: “I can cope; smoking won't improve anything.”

• Relax: Do deep-breathing exercises.

• Talk to someone to figure out what you are anxious or nervous about.

When you want to take a break you could:

• Think: “I don't need a cigarette to relax. What else could I do?”

• Listen to music, or a relaxation CD or tape.

• Relax in a different way: Take a hot shower, perhaps with a walk first. 

When you want to feel more attractive, you could:

• Think: “Smoking will yellow my teeth and give me wrinkles. Not to mention makes me smell like an ashtray”.

• Remove yourself from the situation; go shopping and buy a piece of clothing or jewelry that makes you feel attractive.

• Think or picture yourself as a non-smoker who is attractive to others. 

When you feel smoking is part of your self-image, you could:

• Think: “I'm sick of cigarettes being a part of how I see myself.”

• Visualize or think of yourself as a non-smoker.

• Pat yourself on the back for being smoke-free.

When you feel tense, you could:

• Think: “If others can do it, so can I.”

• Take a deep breath and let your body go; relax or meditate for 20 minutes.

• Distract yourself: Give yourself a massage or take a long-bath.

When you want to feel more mature and sophisticated, you could:

• Think: “Maturity is being in control of my life, not being a smoker.”

• Think: “Smoking is disgusting; I'm sick of cigarettes.”

• Read your reminder list of reasons for quitting and your benefits.

When you want to keep slim, you could:

• Think: “I can breathe better and so now I can be physically active; this is a start.”

• Engage in physical activity: walking, running or a sport to keep weight down.

• Think: “Smoking won't make me feel or look better. Eating well and keeping active will.”

Next step - set a quit day. 

It can be any day you choose.  A weekday, a weekend, a holiday, your birthday, or someone special’s birthday.  Just make sure it works for you. 

Once you have set this quit day it’s time to start preparing. 

• If you smoke in your house starting taking it outside.

• Stop smoking in your car if that’s someplace you regularly smoke.

• Cut down on the number of cigarettes you smoke slowly and gradually.

Think of these all as baby steps towards your goal of quitting.  It is also a good idea to tell friends, family, and co-workers that you are quitting and that their help would be greatly appreciated.

Your quit day plans

• Now make a plan for your quit day.  This includes what you are going to do in the morning, afternoon, and evening, and how you are going to avoid or deal with situations that will lead to wanting to smoke.  Keep this plan, and your reasons for quitting, with you on this day in case some motivation is needed.
• The day before you quit throw out all ashtrays, lighters, and leftover cigarettes so you won’t be tempted.
• On your quit day stay strong and remember why you want to quit – focus on being a non-smoker!

Online quitting

Quitting can be hard!  Having a support group of people going through the same things as you definitely helps.  But … going to meetings, or talking face to face not your style?  Why not try an online quitting program? 

With personalized quitting plans, online quitting buddies, public pledges, and personal stories…

www.stopsmokingcenter.net

is a great site to visit.  Plus the best thing is – IT”S FREE!