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Quit-smoking action plan (7)
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Quit smoking: Proven strategies to help you quit
Avoid smoking triggers
Recognize places and situations that make you want to smoke and avoid them. Instead, visit places where smoking isn't allowed, such as a museum or movie theater. Hang out with people who don't smoke. At work, use the main door instead of the smoking entrance. Keep especially busy during times when boredom may tempt you to smoke. Make it inconvenient to smoke by stashing your cigarettes and lighters in the car when you're at home or work. Also, replace old behaviors with new routines that aren't associated with smoking. Chew gum while you drive, or take a new route to work to keep your interest in your environment and away from smoking. Get up from the table immediately after eating. Drink water or tea instead of coffee or alcohol. Practice saying, "No thanks, I don't smoke."
Action guide to dealing with triggers (PDF file requiring Adobe Reader)
Try a stop-smoking product
Don't use withdrawal symptoms or cravings as an excuse to not quit smoking. Plenty of stop-smoking products and medications are available to help manage these. Some types of nicotine replacement therapy — including patches, gum and lozenges — are available over-the-counter. Nicotine nasal spray and the nicotine inhaler are available by prescription. Prescription medications might be an option, too. Bupropion (Zyban) can help control nicotine cravings. Varenicline (Chantix) can reduce both the pleasurable effects of smoking and nicotine withdrawal symptoms. A combination of medication and counseling to achieve changes in your behavior and beliefs is the most effective way to quit smoking. Talk to your health care provider about what stop-smoking products may be best for you.
Manage your stress
Stress and anxiety can increase your urge to smoke. To keep stress and anxiety under control, prioritize your tasks. Consider what you can eliminate or delegate to someone else. Take a break when you need it. Practice relaxation exercises, such as physical activity, deep breathing or meditation. Stretch or simply listen to your favorite music.
Take it one day at a time
Don't worry about next week or next month. Focus on today. Every hour without a cigarette brings you one step closer to quitting for good — and freedom from an unhealthy, expensive habit.
Celebrate your successes
Made it through the day without a cigarette? Treat yourself to something special. Made it through the week? Count how much you've saved by not buying cigarettes. Use the savings for a special treat or invest the money for the future. Reward yourself for not smoking by doing something you enjoy every day, such as walking in the park, soaking in the tub or watching a funny movie.
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- Clearing the air. National Cancer Institute. http://www.smokefree.gov/pubs/Clearing-The-Air_acc.pdf . Accessed Jan. 7, 2009.
- Treating tobacco use and dependence: 2008 update. Rockville, Md.: Agency for Healthcare Research and Quality. http://www.surgeongeneral.gov/tobacco/treating_tobacco_use08.pdf. Accessed Jan. 15, 2009.
- Hurt RD (expert opinion). Mayo Clinic, Rochester, Minn. Jan. 15, 2009.
