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Make a decision to quit
Write down the reasons for quitting
Set a date and tell people about it
Think about being smoke free
Buy cigarettes by the pack only
Understand your reasons for smoking
For three days keep a record of every cigarette you smoke. Include the time , place, and activity.
This will help to identify situations that trigger smoking
For each situation, identify the underlying cause for smoking, such as pleasure, an energy boost, or to ease discomfort or stress
Use alternatives for smoking for suggestions about handling situations that trigger your desire to smoke
Choose the method you will use
Cold Turkey, one hypnosis session (with subliminal in background)
5 tapes 5 weeks of changing your habits, cutting down gradually
On your own, decreasing your cigarettes gradually
The day before you quit
Review your reasons for quitting and alternatives to smoking (I have found that a deep breath similar to the type you take to smoke and blowing out like smoking is relaxing)
Make sure you have plenty of citrus juices on hand. (orange, grapefruit, pineapple)
Take extra-vitamin B complex for stress and extra calcium( Tums or Rolaids is an easy source-as nicotine leaves the body so does Calcium)
Throw away all matches, lighters and other smoking paraphernalia
Stock up on sugarless gum and candy
Tell everyone that you know that you are quitting.
Add up the amount you would spend on cigarettes for three months. Write a check for that amount and give it to a friend, to return to yourself when you are smoke free for three months. Use it as a reward for yourself. Tell your friend that if you don't quit after three months, they can keep the check
Quit Day
Take quitting one minute, one hour, one day at a time
Avoid other smokers
Keep busy
Avoid alcohol
Get an new hobby
Brush your teeth often
Helpful hints to make quitting easier
At Work
Keep a list of reasons for quitting handy
Start a doodle sheet and whenever you have the urge to smoke add to your doodle
Keep a supply of gum candy, mints, stick cinnamon, celery carrots and water on hand. Apply peer pressure, tell your colleagues that you are quitting, or better yet, quit with someone at work
Under Stress
Sit Down, close your eyes, relax, take 10 deep breathes, light a match, exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. Take pride in your strength of will. Feel liberated
After Meals
Get Up! Don't hang around the table. Save dessert and beverage for later in the evening. Take a walk, brush your teeth.
While Relaxing
Keep your hands occupied, with a crossword puzzle, knitting, needlework, write letters or find something to do . Keep a variety of low calorie snacks prepared to substitute for cigarettes.
Social Situations
Avoid alcohol, coffee and other beverages you associate with smoking. When you are out socially, sip ice water with lemon, slowly, or non alcoholic punch, or a spiced drink. Make it a point to interact with non-smokers at a party. Avoid spending time with the smokers. Keep yourself busy, by helping to serve or clean up or tending bar.
Decision Making
Be aware of how the instinct to procrastinate or put something off is related to reaching for a cigarette. Instead, just take a deep breaths, relax your body, count back from 10 -1, imagine you are in your "Special Relaxation Place", then see yourself get up and start the task at hand, and doing it well, See yourself as you want to be. Then open your eyes and get busy!
Click here to see a list of resources for more information on smoking
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