Quit-smoking basics (10)
- Quitting smoking: 10 ways to resist tobacco cravings
- Quit-smoking products: Boost your chance of quitting for good
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Quit-smoking action plan (5)
- Smoking cessation: Creating a quit-smoking plan
- Quit smoking: Proven strategies to help you quit
- Stress symptoms: Effects on your body, feelings and behavior
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Living smoke-free (3)
- Stress management: Re-examine your stress reactions
- Support groups: Make connections, get help
- Relaxation techniques: Try these steps to reduce stress
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Smoking cessation: Creating a quit-smoking plan
Create a quit-smoking plan to help you quit smoking for good. A quit-smoking plan gives you the tools to cope with hurdles you may face as you quit smoking.
By Mayo Clinic staffIf you're like many smokers and other tobacco users, you know you should quit — you just aren't sure how to do it. Creating a quit-smoking plan may improve your chances of stopping for good. Having a quit-smoking plan helps you cope with the physical and emotional issues that often arise when you stop smoking, such as nicotine withdrawal and strong urges to smoke.
Action guide to dealing with triggers (PDF file requiring Adobe Reader)
Deciding to quit smoking
Sure, you may be able to list plenty of reasons to stop smoking. You may be worried about the health problems related to smoking, the social stigma, the expense or the pressure from loved ones. But only you can decide when you're ready to stop smoking. You may spend a lot of time thinking about quitting smoking before you're ready to actually do it. If you're thinking about quitting, go ahead and pick a specific day to quit — your quit day — and then plan for it.
Picking a quit day
Pick a specific day within the next month to quit smoking. Don't set your quit day too far in the future, or you may find it hard to follow through. But don't do it before you have a quit-smoking plan in place, either. Having a day in mind can help you prepare for what to expect and to line up helpful support. Pick a random day as your quit day or pick a day that holds special meaning for you, such as a birthday, a holiday or a day of the week that's generally less stressful for you.
What if you decide to quit smoking on the spur of the moment? Follow the quit day advice and go for it.
Next page(1 of 2)
- Guide to quitting smoking. American Cancer Society. http://www.cancer.org/acs/groups/cid/documents/webcontent/002971-pdf.pdf. Accessed Feb. 28, 2011.
- Clearing the air. National Cancer Institute. http://www.smokefree.gov/pubs/Clearing-The-Air_acc.pdf. Accessed Feb. 28, 2011.
- 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 Feb. 28, 2011.
- Okuyemi KS, et al. Interventions to facilitate smoking cessation. American Family Physician. 2006;74:262.
- Tips to help you quit smoking. American Academy of Family Physicians. http://www.aafp.org/afp/20060715/276ph.html. Accessed Feb. 28, 2011.
- Pathways to freedom: Winning the fight against tobacco. Centers for Disease Control and Prevention. http://www.cdc.gov/tobacco/quit_smoking/how_to_quit/pathways/pdfs/pathways.pdf. Accessed Feb. 28, 2011.
- Whittaker R, et al. Mobile phone-based interventions for smoking cessation. Cochrane Database of Systematic Reviews. 2009;CD006611. http://www2.cochrane.org/reviews. Accessed Feb. 28, 2011.
- Cooper J, et al. To what extent do smokers make spontaneous quit attempts and what are the implications for smoking cessation maintenance? Findings from the International Tobacco Control Four country survey. 2010;12(suppl):S51.
- Dale LC (expert opinion). Mayo Clinic, Rochester, Minn. March 9, 2011.
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